What's better for Quad mass? Barbell Hack Squats or Front Squats?

[JohnnyThrice]

Before everyone says "Neither, do Back Squats" I already have that in my routine.

Has anyone ever done barbell hack squats? It's basically like a deadlift except the bar is behind you instead of in front. The idea is to lift it up while keeping your back as straight as possible.

Now I've done front squats, all the way down, and I find that I don't FEEL a powerful sensation in my quads; alot in my ass but not so much the quads. I feel like a lot of my energy is spent trying to keep my core body stable.

When I do these barbell hack squats, for the same set/rep scheme, it feels like the quads are the only muscle working! They burn like crazy.

Would this mean that barbell hack squats target quads more effectively than front squats? Is this a good way to guage muscle stimulation? By feeling?

[bigredlemon]

squats dont hit your quads all that hard... try leg press or leg extensions instead

[JohnnyThrice]

Originally posted by bigredlemon
squats dont hit your quads all that hard... try leg press or leg extensions instead

hmmmmm.....that may be up for debate! Leg extensions for mass???? I don't think so newb

[dookie1481]

Originally posted by JohnnyThrice
hmmmmm.....that may be up for debate! Leg extensions for mass???? I don't think so newb

LOL.......they sure are good for shearing forces, though.

[bigredlemon]

Originally posted by JohnnyThrice
hmmmmm.....that may be up for debate! Leg extensions for mass???? I don't think so newb

it's not the perfect exercise for legs, but there isn't all that many that hits the quads hard without being limited by the hams/glutes/etc, and you can only do the leg press so much before you hit diminishing returns

[Nolan]

I couldn't do regular squats due to no power rack so I started doing BB hack squats instead. I had to stop however because they just killed my knees and i now do front squats.

All I can really say is that BB hack squats are probably better than machines, leg presses, and extensions. And that i believe front squats or zercher squats to be the 2nd to regular squats. This is due to safety and overall mass and strength progression in my quads.

[dookie1481]

Originally posted by bigredlemon
it's not the perfect exercise for legs, but there isn't all that many that hits the quads hard without being limited by the hams/glutes/etc, and you can only do the leg press so much before you hit diminishing returns

How are the glutes and hams limiting you? Why do you need to emphasize the quads more? If you improve your back squat from 200 to 400 pounds, your quads will be much bigger.

[bigredlemon]

Originally posted by dookie1481
How are the glutes and hams limiting you? Why do you need to emphasize the quads more? If you improve your back squat from 200 to 400 pounds, your quads will be much bigger.

he said he wasn't feeling it in the quads during squats, which means the limiting factor in his squat is his hams/glutes. By the time the hams/glutes are to failure, the quads are just warmed up. Doing more squats isn't going to do **** for him since he can't do anymore.

Hence, you isolate that muscle either before and afterwards. if you don't isolate the quads, you won't be overloading them. No overload = no growth (or minimal growth anyway.)

At no point did I say stop doing squats.

[hyp3r3xt3nsion]

fronjt squats.

btw, hack squats VERY brutal on the knees

[MiloMan]

Originally posted by JohnnyThrice
I don't FEEL a powerful sensation in my quads

Never rely on how a lift "feels". All that matters are results - are you or are you not progressing toward one or more of your goals? If your goal is strength, are you getting stronger? If your goal is size, are you getting bigger? If your goal is cutting fat, are you getting leaner?

[milo34]

Originally posted by MiloMan
Never rely on how a lift "feels". All that matters are results - are you or are you not progressing toward one or more of your goals? If your goal is strength, are you getting stronger? If your goal is size, are you getting bigger? If your goal is cutting fat, are you getting leaner?

is this a generic reply? i've read it before (or i'm going crazy )
anyway, i think front squats are better

[jrs1979]

I may be in the minority here but I truly believe front squats > back squats.

[milo34]

Originally posted by jrs1979
I may be in the minority here but I truly believe front squats > back squats.

for quad growth i agree- at least from personal experience. for me, back squats focus more on the glutes and lower back.

[Zensuji]

Originally posted by hyp3r3xt3nsion
fronjt squats.

btw, hack squats VERY brutal on the knees

agree

[jino]

Originally posted by bigredlemon
squats dont hit your quads all that hard... try leg press or leg extensions instead

????? First time I've heard that in my life... and why leg extensions? The best exercises are the basic compound free weight ones....

[Stagger]

Originally posted by bigredlemon
squats dont hit your quads all that hard... try leg press or leg extensions instead

Are you serious? I dare you to find anyone with massive quads who says squats aren't good.

[Matt_RX7]

i was doing leg ext for ages as my main leg excersie and they hardly grew, then i started doing squats and my legs have grown more in the last 6 months than ever before.

[JohnnyThrice]

Good answers guys, thanks. Yeah I tried doing barbell hack squats today and they are brutal on the knees!! Looks like it'll be front squats

[Zensuji]

Originally posted by JohnnyThrice
Good answers guys, thanks. Yeah I tried doing barbell hack squats today and they are brutal on the knees!! Looks like it'll be front squats

front squats rule

[SEVEREDTIES]

why dont u guys quit crying and do some heavy bb or db lunges and high step ups...

[bigredlemon]

Originally posted by Stagger
Are you serious? I dare you to find anyone with massive quads who says squats aren't good.

i'll just repeat what i said before since no one since to be reading...

compound lifts, then or after isolation lifts. After he finishes his squats and his quads aren't near tired yet, are you going to tell him to do more squats? and then what? more squats? you want to overload each muscle as much as possible, and if that isn't happening, then growth is slowed.

[bigredlemon]

Originally posted by SEVEREDTIES
why dont u guys quit crying and do some heavy bb or db lunges and high step ups...

balance issues once you start using a lot of weight

[dookie1481]

Originally posted by bigredlemon
i'll just repeat what i said before since no one since to be reading...

compound lifts, then or after isolation lifts. After he finishes his squats and his quads aren't near tired yet, are you going to tell him to do more squats? and then what? more squats? you want to overload each muscle as much as possible, and if that isn't happening, then growth is slowed.

I still don't understand why so many people have to do all these super-duper isolation exercises. I repeat my previous sentiment: Increase your squat from 200 to 400 and your quads will be bigger. Step-ups do kick ass, though.

[dookie1481]

Originally posted by bigredlemon
balance issues once you start using a lot of weight

Yet another reason to stay away from the Smith and Leg Press machines.

[hyp3r3xt3nsion]

Originally posted by jrs1979
I may be in the minority here but I truly believe front squats > back squats.

you're right though