The best-known lower-body movements in the gym both ramp up muscle activation, and inflict a fair amount (or a ton) of muscle damage. Squats, for example. Do them hard, and they'll build some serious stumps. They'll also make you sore as hell and limping for a few days.
However, there's another class of movements that also bring serious muscle activation—and serious muscle pump—but don't do much in the way of muscle damage. These are, for lack of a better term, eccentric-free exercises, and they're unique in that they can both build muscle and enhance recovery.
Sled work is one example of a popular eccentric-free leg movement. Cycling is another. Here's one more I can almost guarantee you haven't tried: battle rope leg waves.
Battle ropes for the legs? Hear me out. It's a movement that I haven't seen anywhere else, but I've found immensely beneficial for both myself and my clients. However, I would like to get more people to try it so we can gauge its true value and have a...
Source: Battle Rope Leg Waves: The Ultimate In Lower-Body Power And Pump
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