Squats vs Leg Machines

[Byakuya]

I keep hearing a lot of people talking about the importance of squats. I don't have a lifting partner and I'm a little scared to try them on my own (never really done squats before) so I use the leg machines instead. I was wondering. Is there a huge difference between actual squats and the leg machines? Would I see a lot more gains if I did actual squats instead of the machines?

[Old-Time-Lifter]

Does your gym have a smith machine?

[ironwill2008]

The gains you make with leg training are largely determined by just how hard you're willing to work, and not necessarily by the exact exercises you choose.

That being said, barbell squats, performed properly and consistently, have the best reputation for building big quads the most efficiently. If you ask those who have built big legs, most will tell you they did it primarily by squatting, along with other selected exercises.

This is a simplified answer; there are many factors involved.

BTW, you don't need anyone else, in order to squat; use a properly set-up power rack. Actually that's much safer than relying on a spotter. I've only ever know a few guys capable of spotting squats correctly.

[Byakuya]

Originally Posted by Old-Time-Lifter

Does your gym have a smith machine?

Nope, they do have a squat rack but I've never used it.

I use a leg press machine:

http://z.about.com/d/weighttraining/.../legpress1.jpg

Plus a bunch of other leg machines...

[chodan9]

Originally Posted by Byakuya

I keep hearing a lot of people talking about the importance of squats. I don't have a lifting partner and I'm a little scared to try them on my own (never really done squats before) so I use the leg machines instead. I was wondering. Is there a huge difference between actual squats and the leg machines? Would I see a lot more gains if I did actual squats instead of the machines?

I'm not sure I have ever seen the value of a lift partner with squats, I dont think they could do much if it got you down. I use the squat rack and set the rails so that if I do go down "not happened yet" I would have a place to catch the bar.
As for the difference on the leg press, there is a huge difference,
on leg press the base to push against is the lower back/glute area so you have a sold base, it allows you to push more weight.
on the squat you have to balance the bar, keep your stabilizers tightened, bear the weight on your back, and lower it to the ground, then drive through your heels, putting the stress on your quads, glutes, lower back ( I think some folks here call it the posterior chain".
Squats done correctly will give you over all mass, as well as big legs.
leg press is mainly a quad workout I think.
As for weight you can usually leg press 3 or 4 times what you can squat.
I do 215 lbs for reps on squat but I can do 800+ lbs for reps on leg press because there is very little back envolved.

[bodyhard]

Originally Posted by Byakuya

I keep hearing a lot of people talking about the importance of squats. I don't have a lifting partner and I'm a little scared to try them on my own (never really done squats before) so I use the leg machines instead. I was wondering. Is there a huge difference between actual squats and the leg machines? Would I see a lot more gains if I did actual squats instead of the machines?

Nothing beats squats, all other exercises are good and they have their place but none can replace the squat.

[Byakuya]

hmm.. well based on the responses here it seems it's worth giving it a try.. next time I do a leg workout I'll try doing some squats. I suppose to be safe I'll start with something light until I get the hang of it. thanks!

[chodan9]

Originally Posted by Byakuya

hmm.. well based on the responses here it seems it's worth giving it a try.. next time I do a leg workout I'll try doing some squats. I suppose to be safe I'll start with something light until I get the hang of it. thanks!

Thats the spirit!!
you will be crankin em out before you know it!

[plmb1]

Originally Posted by Byakuya

I keep hearing a lot of people talking about the importance of squats. I don't have a lifting partner and I'm a little scared to try them on my own (never really done squats before) so I use the leg machines instead. I was wondering. Is there a huge difference between actual squats and the leg machines? Would I see a lot more gains if I did actual squats instead of the machines?

IMO..........Yes, you will see more gains by doing bb squats. BTW, when most people first start squating they do not go all the way down (atg squats = ass to ground squats) as far as they can go. They go halfway down at best. IMO, that is the wrong way to start out with squats. Do the atg squats with narrow and wide stance mixed in. Start off with light weights and practice on form till you feel you are ready to add weight.......there are tons of folks on here that can give great advice on squats........just keep checking the thread.....You can also do a search on "ATG SQUATS" and you should find some vids to see good form......good luck.

[mofitness4u]

Originally Posted by plmb1

IMO..........Yes, you will see more gains by doing bb squats. BTW, when most people first start squating they do not go all the way down (atg squats = ass to ground squats) as far as they can go. They go halfway down at best. IMO, that is the wrong way to start out with squats. Do the atg squats with narrow and wide stance mixed in. Start off with light weights and practice on form till you feel you are ready to add weight.......there are tons of folks on here that can give great advice on squats........just keep checking the thread.....You can also do a search on "ATG SQUATS" and you should find some vids to see good form......good luck.

Preach on brah x2

[sytennison]

Here's the best source of information currently available on safe, effective squatting:
http://www.amazon.com/Starting-Stren...2769626&sr=1-1

Once you've learned to squat correctly, you'll have a new and devastating weapon in your leg-training arsenal that you can use according to your goals. Personally, I prefer squats over all other leg exercises, but I've also been known to do leg workouts that included squats AND leg press. They're both great exercises.

[BrotherWolf]

Originally Posted by Byakuya

I keep hearing a lot of people talking about the importance of squats. I don't have a lifting partner and I'm a little scared to try them on my own (never really done squats before) so I use the leg machines instead. I was wondering. Is there a huge difference between actual squats and the leg machines? Would I see a lot more gains if I did actual squats instead of the machines?

The Squat is the king of all exercises, it works the largest group of muscles in your body and when you squat heavy it recruits pretty much anything from your neck down..
you don't need a partner to squat just a barbell set and a rack or stands


http://startingstrength.wikia.com/wiki/Squat_Videos

[boathead]

i am only 3 months into squats, and have loved every minute of it. that being said, i am finding squats to be posterior chain dominant with my present foot position: slightly outside shoulder width, toes pointed out on an angle.

i have not trusted myself to narrow my stance or close the toes up yet...and so i've been hitting the leg press at the conclusion of squats, and THERE, i find i can close up my stance a bit and hit the quads hard.

so maybe there is a place for both?

[chodan9]

Originally Posted by boathead

so maybe there is a place for both?

agreed
I think both are great, I would not want to give either up, but I would not swap squats for leg press, but since I dont have to make that choice I do both ,
But if I am trying to go heavy on one, I usually wont go as heavy on the other depending on which I do first.

[EnigmaPower]

Originally Posted by chodan9

agreed
I think both are great, I would not want to give either up, but I would not swap squats for leg press, but since I dont have to make that choice I do both ,
But if I am trying to go heavy on one, I usually wont go as heavy on the other depending on which I do first.

I have been doing seated leg curls, leg extensions and presses before squats as a way to pre-exhaust my quads. I am not really a fan of open chain movements for the lower body but here they serve a purpose. The presses are close chain and that I am fine with but open chain (extensions and curls) put excessive strain on the joints. Normally they are fine when done with other moves such as leg press or squat but I wouldn't do them if I didn't want to pre-exhaust my quads. The leg curls are just to prevent knee trouble from a muscular imbalance.

[DarinK]

Originally Posted by Byakuya

I keep hearing a lot of people talking about the importance of squats. I don't have a lifting partner and I'm a little scared to try them on my own (never really done squats before) so I use the leg machines instead. I was wondering. Is there a huge difference between actual squats and the leg machines? Would I see a lot more gains if I did actual squats instead of the machines?

Squat and use the leg machines. Mix it up. Squats build mass on your entire body and they strengthen your lower back. Squats and deadlifts are the two most important bodybuilding and strength exercises. Like others have said, use a power rack with the bars set up properly.

[SuperHappyFun]

Free weight squats. Check your ego at the door, buy Rippetoe's Starting Strength and learn this highly technical movement. Just do it.

[jocdat]

I used to be nervous doing squats because I felt my body shift to the left or right when I went down and I stopped doing it.

Later, I decided to try again but this time, used light weights and concentrated on good form, using wide stance and look straight ahead throughout. Once I got into it, I use it all the time and HEAVY!! No fear!

Like the others said, it's a great workout for the entire body including your core muscles.

Actually, now that I think about it, if all the newbies start with this exercise, I believe it helps perfect your form not only for this exercise but for all other exercises. I noticed that my form has improved a lot during all my workouts because of the squats!

Now KICK ASS!

[crupiea]

I lift alone and squat all the time. Dont sweat it. If they have a power rack thats even better.

You will be proud of yourself when you start doing them.

Be sure to read up on them and always, always go deep enough. You dont want to be that guy in the gym doing 1/4 squats with a ton of weight on the bar. You want to be the guy in the gym that squat deep and heavy.

It is quite fulfilling when people watch me squat. Its a real ego boost. Just yesterday I was resetting my 5rm. Just as I started my first rep my sons girlfreind cam aroung the corner and saw me doing them. Huge ego boost. No chance of failing with an audience either.

Last week on heavy day my sons freinds cam over as I was squatting and it was right in the middle of a set when they walked through the house. The timing couldnt have been better.

[spefitness]

Originally Posted by Byakuya

I keep hearing a lot of people talking about the importance of squats. I don't have a lifting partner and I'm a little scared to try them on my own (never really done squats before) so I use the leg machines instead. I was wondering. Is there a huge difference between actual squats and the leg machines? Would I see a lot more gains if I did actual squats instead of the machines?

You dont need a partner, just do squats with a light weight to start. Everyone should do squats, as long as your knees are fine. Squats are the most demanding of all exercises. The body's biggest muscles are challenged. Squats are a great addition to your leg machine workout.

[Arlecchino]

Great post (re-post) on squatting by Dr. Mel Siff:

http://forum.bodybuilding.com/showthread.php?t=68739

A vid or two:

Squat Rx #1: Lower Back Rounding at the Bottom of the Squat
http://youtube.com/watch?v=Rq8CWv8UPAI

Squat Rx #2: GMing Out of the Hole
http://youtube.com/watch?v=wY4gwVlO_k0

Squat Rx #3: Engaging the Glutes and Hamstrings (Part I)
http://www.youtube.com/watch?v=LsoyHoQU4O4

Squat Rx #3: Engaging the Glutes and Hamstrings (Part II)
http://www.youtube.com/watch?v=znPFEAtk8QE

Squat Rx #4: Bar Positioning and Squat Depth
http://www.youtube.com/watch?v=2eZ1HzoH0Rw

Squat Rx #5: Hip & Hamstring Mobility and Flexibility
http://www.youtube.com/watch?v=WKnpmQNhc3w

Squat Rx #6: A Dozen Selected Exercises for Squatters (Part I)
http://www.youtube.com/watch?v=pIECuX8o88c

Squat Rx #6: A Dozen Selected Exercises for Squatters (Part II)
http://www.youtube.com/watch?v=X4NwygdsF_c

Squat Rx #7: Bands and Chains
http://youtube.com/watch?v=vAHvURlC3OA

Squat Rx #8: Shoes
http://www.youtube.com/watch?v=rKGLVDtq0S8

Squat Rx #9: JV Squats & Overhead Squats
http://www.youtube.com/watch?v=60RPh2ueEds

Squat Rx #10: Set-Up & Breathing
http://www.youtube.com/watch?v=CXgEXiTCjqo

Squat Rx #11: Belts, Wraps, and Suits (Part I)
http://www.youtube.com/watch?v=NVGrkfFr028

Squat Rx #11: Belts, Wraps, and Suits (Part II)
http://www.youtube.com/watch?v=YRi0bPuPN-o

Squat Rx #12: 5 Common Squatting Issues (Part I)
http://www.youtube.com/watch?v=RJ2AB8mDsD4

Squat Rx #12: 5 Common Squatting Issues (Part II)
http://www.youtube.com/watch?v=steEXp9M4hQ

Squat Rx #13: Box, Pause, and OI Squats
http://www.youtube.com/watch?v=tDFR3bXhl4Q

Squat Rx #14: 7 "Core" Exercises
http://www.youtube.com/watch?v=xnlO1pNHdVY

Squat Rx #15: The Front Squat
http://www.youtube.com/watch?v=3NRmdtSvmQQ

Squat Rx #16: The Hack Squat
http://www.youtube.com/watch?v=PLgPJVwemtU

Squat Rx Interlude: Kettlebells in September
http://www.youtube.com/watch?v=4Dt3k7ze8w4

Squat Rx #17: Westside Basics (Part I)
http://www.youtube.com/watch?v=Fxnx5xozKCM

Squat Rx#17: Westside Basics (Part II)
http://www.youtube.com/watch?v=F17X0ZeuT3o

Squat Rx #18: Concentric and Zercher Squats
http://www.youtube.com/watch?v=rwUSyDyF2XQ

Squat Rx #19: Dave Draper's "Top Squat"
http://youtube.com/watch?v=L5wTfRA5SrQ

[gbg]

BAM!!!!!! Bookmark it people. ^^^^^^^^^^^^^^^^^^^^^^^^^^

[sytennison]

Originally Posted by Arlecchino

A vid or two:

Hmm... This is going to take a while. Better make some popcorn.

[jellodirt]

Originally Posted by Byakuya

I keep hearing a lot of people talking about the importance of squats. I don't have a lifting partner and I'm a little scared to try them on my own (never really done squats before) so I use the leg machines instead. I was wondering. Is there a huge difference between actual squats and the leg machines? Would I see a lot more gains if I did actual squats instead of the machines?

Try deadlifts. I think they are equal or better than a squat and you really don't need a partner. Most people are suited better for squating and others for deads, give them a shot...

Machines take all the accessory muscles out of the equation.

[Byakuya]

I tried squats for the first time yesterday. I wanted to start light just to make sure I knew what I was doing, so I tried it with just the bar. That was ridiculously easy, so I put a 45 on each end. It was still fairly easy, but I didn't want to push it too much my first time. I did a bunch of reps and made sure to go all the way down. I can understand how squats strengthen the whole body.

The only thing I didn't like was that the bar caused pain on my spine. Is this just something you have to get used to like a bicycle seat? Or does it get better when you build up big traps to help cushion it? Or was I doing something wrong?

[EnigmaPower]

Originally Posted by Byakuya

I tried squats for the first time yesterday. I wanted to start light just to make sure I knew what I was doing, so I tried it with just the bar. That was ridiculously easy, so I put a 45 on each end. It was still fairly easy, but I didn't want to push it too much my first time. I did a bunch of reps and made sure to go all the way down. I can understand how squats strengthen the whole body.

The only thing I didn't like was that the bar caused pain on my spine. Is this just something you have to get used to like a bicycle seat? Or does it get better when you build up big traps to help cushion it? Or was I doing something wrong?

on your spine? Where was the bar? It shouldn't be on your spine.

[Byakuya]

I think I was doing it pretty much like the guy in this picture.



I don't know if you'd call it the spine.. it's the place where the neckbone connects to the spine..

[sytennison]

I hold the bar lower, across my rear delts. With my scapulae retracted, the bar gets nowhere near my spine.

[chodan9]

Originally Posted by sytennison

I hold the bar lower, across my rear delts. With my scapulae retracted, the bar gets nowhere near my spine.

thats what I do,
I noticed as I build my traps more the bar rides more comfortably there

[BrotherWolf]

Originally Posted by sytennison

I hold the bar lower, across my rear delts. With my scapulae retracted, the bar gets nowhere near my spine.

Me too.. low bar position
but even in the high position it should not touch the bone in the back of your neck, it should sit on your traps