Hack Squat, Smith machine, or leg press??

arbntmare · 07-09-2002, 03:09 PM

Which one of these should I use as the primary killer for my legs, to increase strength and bulk them up. I use to do smith machine, but its just too painful, maybe its painful cause i dont' see improvements and maybe i don't see improvements cause i don't work them out often (thats going to change)... i don't do free barbell squats i can't seem to keep my balance i guess but i could also try that but WITH ALOT Less weight than with smith machine, with smith machine i could do about 250? not sure thats not max tho i know that cause i at least go for 6-8 sets.

i use to follow the 4 set smith machine workout with 4 sets of leg extensions and 4-5 sets of leg curls for hamstrings... and then go over to do some calf exercises using hte hack squat, calf raises and the sitting down calf machine..

Fade · 07-09-2002, 03:55 PM

If you can't do regular squats then do hack squats.

LAM · 07-09-2002, 04:08 PM

It depends...for functional strength you must squat at least on occasion. If you are training strictly for hypertrophy you don't even need to go near a squat rack, machines can take care of that.

Many a bb'er have build some nice wheels with out squatting...

EarWax · 07-09-2002, 04:08 PM

Do all three, then go puke on the people doing situps hehe

Nah, actually I do two of the three you mention every 3 weeks and then change it up. I use the squat rack instead of the smith machine though.

arbntmare · 07-09-2002, 06:30 PM

w0w i can't walk now

i did hack squat for first time as a main exercise... umm i didn't go up high in weights tho kinda of weird only did 2 plates on each side... but that was max and i ended up about 6 reps... then i did 1 leg-leg curls and did calf raises then went to leg extensions then did 1 set of leg press

Stickboy · 07-09-2002, 07:34 PM

Hey, I love doing squats, but man do I pay for the next day. BTW, I do mine on a smith machine (mostly because I have one, and like to work out at home).

Rob_NC · 07-10-2002, 06:54 AM

If you can't back squat, try doing front squats. I do both but prefer fronts because your more upright and can go deeper with greater comfort. Our hack machine sucks, so I do barbell hacks. They are a killer and somewhat ackward. I usually finish with leg extensions, ham curls, and calf work.

**I Are Baboon** · 07-10-2002, 06:55 AM

I like leg presses and hack squats. I hate regular squats and Smith squats. I still rotate all four of them to mix things up. I usually do two of the four each leg workout.

ponyboy · 07-10-2002, 08:07 AM

You could also try front squats on the Smith machine (I'm assuming you don't have access to a squat rack). Your poundage will go down but you will still get the effect.

Where do you feel the pain when you are doing Smith squats? In your knees, or in your lower back, or on your shoulders? It could just be poor form keeping you from using it properly.

arbntmare · 07-10-2002, 08:38 AM

well my lower back has beens suxing lately but i think i tried to fix that yestruaby by acctualy working out my lwoer back.. i don't do that and i think ia m going to pay for it soon if i dont' start too... maybe after i get my lower back stronger it won't hurt as much...

i feel the pain mostly in my lower back and a little in my knee.....

Scotty the Body · 07-10-2002, 11:42 AM

Do you Deadlift? I found it helped my ballance for squats alot and if you have a weak lower back then I'd say they'd help that problem to.

All three are great movments, I'd say the squats are the best overall but you should rotate all three.

Rob_NC · 07-10-2002, 11:45 AM

Don't forget your abs!! strong abs are key to a strong lower back.

**Mudge** · 07-10-2002, 03:23 PM

Of your choices listed I'd do hack squats, I am doing regular squats now but I like the hack machine.

sandwich · 07-10-2002, 05:10 PM

squats......if not, then leg press for quads and hacks for hems and glutes.

07-09-2002, 03:09 PM	#1
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	Hack Squat, Smith machine, or leg press?? Which one of these should I use as the primary killer for my legs, to increase strength and bulk them up. I use to do smith machine, but its just too painful, maybe its painful cause i dont' see improvements and maybe i don't see improvements cause i don't work them out often (thats going to change)... i don't do free barbell squats i can't seem to keep my balance i guess but i could also try that but WITH ALOT Less weight than with smith machine, with smith machine i could do about 250? not sure thats not max tho i know that cause i at least go for 6-8 sets. i use to follow the 4 set smith machine workout with 4 sets of leg extensions and 4-5 sets of leg curls for hamstrings... and then go over to do some calf exercises using hte hack squat, calf raises and the sitting down calf machine..
	No Pain, No Gain

07-09-2002, 04:08 PM	#3
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	It depends...for functional strength you must squat at least on occasion. If you are training strictly for hypertrophy you don't even need to go near a squat rack, machines can take care of that. Many a bb'er have build some nice wheels with out squatting...
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

07-09-2002, 04:08 PM	#4
EarWax Top Banana Join Date: Jan 2001 Location: ...in a galaxy, far, far, away Posts: 872	Do all three, then go puke on the people doing situps hehe Nah, actually I do two of the three you mention every 3 weeks and then change it up. I use the squat rack instead of the smith machine though.
	"Love is a fruit in season at all times, and within reach of every hand." -Mother Teresa

07-09-2002, 06:30 PM	#5
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	w0w i can't walk now i did hack squat for first time as a main exercise... umm i didn't go up high in weights tho kinda of weird only did 2 plates on each side... but that was max and i ended up about 6 reps... then i did 1 leg-leg curls and did calf raises then went to leg extensions then did 1 set of leg press
	No Pain, No Gain

07-10-2002, 06:54 AM	#7
Rob_NC Registered User Join Date: Jan 2002 Location: North Carolina Posts: 1,179	If you can't back squat, try doing front squats. I do both but prefer fronts because your more upright and can go deeper with greater comfort. Our hack machine sucks, so I do barbell hacks. They are a killer and somewhat ackward. I usually finish with leg extensions, ham curls, and calf work.
	Artificial Intelligence is no match for Natural Stupidity.

07-09-2002, 03:55 PM	#2
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	If you can't do regular squats then do hack squats.

07-09-2002, 07:34 PM	#6
Stickboy Rebel without a clue Elite Member Join Date: Feb 2002 Location: NM Posts: 1,115	Hey, I love doing squats, but man do I pay for the next day. BTW, I do mine on a smith machine (mostly because I have one, and like to work out at home).

07-10-2002, 06:55 AM	#8
I Are Baboon pedal pedal pedal Moderator Join Date: Mar 2001 Location: Beerville Posts: 10,916 Photos: 10	I like leg presses and hack squats. I hate regular squats and Smith squats. I still rotate all four of them to mix things up. I usually do two of the four each leg workout.

07-10-2002, 08:07 AM	#9
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	You could also try front squats on the Smith machine (I'm assuming you don't have access to a squat rack). Your poundage will go down but you will still get the effect. Where do you feel the pain when you are doing Smith squats? In your knees, or in your lower back, or on your shoulders? It could just be poor form keeping you from using it properly.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

07-10-2002, 08:38 AM	#10
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	well my lower back has beens suxing lately but i think i tried to fix that yestruaby by acctualy working out my lwoer back.. i don't do that and i think ia m going to pay for it soon if i dont' start too... maybe after i get my lower back stronger it won't hurt as much... i feel the pain mostly in my lower back and a little in my knee.....
	No Pain, No Gain

07-10-2002, 11:42 AM	#11
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Do you Deadlift? I found it helped my ballance for squats alot and if you have a weak lower back then I'd say they'd help that problem to. All three are great movments, I'd say the squats are the best overall but you should rotate all three.
	Cool

07-10-2002, 11:45 AM	#12
Rob_NC Registered User Join Date: Jan 2002 Location: North Carolina Posts: 1,179	Don't forget your abs!! strong abs are key to a strong lower back.
	Artificial Intelligence is no match for Natural Stupidity.

07-10-2002, 03:23 PM	#13
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	Of your choices listed I'd do hack squats, I am doing regular squats now but I like the hack machine.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

07-10-2002, 05:10 PM	#14
sandwich muscle= train,eat,sleep! Join Date: Jul 2001 Location: ont,canada Posts: 91	squats......if not, then leg press for quads and hacks for hems and glutes.

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