I am trying out Hola's 12 day routine, and one of the excercises that came up was hack squats. I don't think my gym has a hack squat machine, so would I be able to sub in leg press for hack squats?
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Thread: Hack Squats Vs Leg Press
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01-06-2008, 04:49 PM #1
Hack Squats Vs Leg Press
I used to be 135 pounds, give me a break.
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01-06-2008, 04:55 PM #2
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01-06-2008, 05:00 PM #3
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01-06-2008, 05:04 PM #4
The point of a Hack Squat is that it's a quad dominant compound leg exercise. I would suggest you do Front Squats instead if you don't have access to a Hack Sled. Front Squats are a lot easier to get down than old school Hacks IMHO, and they put most of the emphasis on the quads as well.
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01-06-2008, 07:49 PM #5
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01-06-2008, 08:40 PM #6
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01-06-2008, 08:43 PM #7
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I got a question with this, should you be doing both regular squats, and hack squats in your routine. My current workout has me doing both. Is this benificial? Are the two excercises targeting different parts of the Quad?
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01-06-2008, 08:47 PM #8
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01-06-2008, 09:06 PM #9
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01-06-2008, 09:16 PM #10
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01-07-2008, 03:32 AM #11
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01-07-2008, 04:04 AM #12
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01-07-2008, 04:15 AM #13
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My numbers on the hack squat are so low that it isnt even funny. I can only do about half of what I Squat. Hopefully those numbers continue to rise. I guess it is due to the fact that I am training a portion of the Quad I have really never trained before.
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01-07-2008, 08:56 AM #14
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01-07-2008, 09:02 AM #15
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01-07-2008, 09:16 AM #16
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01-07-2008, 10:26 AM #17
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01-07-2008, 10:51 AM #18
Alright, I will give front squats a shot tomorrow. I don't know which version it is. It was one routine in a list you made a thread about. You posted up a 12, 9, and 8 day routine as well as some push pulls.
Edit: Here is the thread
http://forum.bodybuilding.com/showthread.php?t=1896861
12 Day Rotation
1. Biceps/Triceps/Abs
-Overhead DB Extensions
-Supinating DB Curls
-Rope Cable Pressdowns
-Low Cable Curls
-Wrist Curls/Ab Work
2. Quads/Calves
-Squats
-Lunges (light)
-Hack Squats
-Leg Extensions
-Calf Raises
3. Back
-Weighted Chinups (heavy)
-BB Rows (light)
-Shrugs
-Wide Grip Iso-Pulldown
-One Arm Iso-Low Rows
-Side Delt Raises
4. Off Day
5. Chest/Shoulders
-DB Shoulder Press
-Weighted Dips (heavy)
-Front/Side/Rear Delt Raises
-Flat DB Bench
6. Traps/Legs/Calves
-Deadlifts
-Squats (light)
-Hack Squats
-Shrugs
-Calf Raises
7. Biceps/Triceps/Abs
-DB Hammer Curls
-Close Grip Barbell Bench
-EZ Bar Spider Curls
-V-Bar Cable Pressdowns
-Wrist Curls/Ab Work
8. Off Day
9. Back
-BB Rows (heavy)
-Weighted Chins (light)
-Shrugs
-Wide Grip Pullups
-Seated Cable Rows
-Side Delt Raises
10. Hamstrings/Calves
-SLDLs
-Lunges (heavy)
-Leg Press
-Seated Leg Curls
-Calf Raises
11. Chest/Shoulders
-Incline DB Bench
-Weighted Dips (light)
-Front/Side/Rear Delt Raises
-Chest Flys
-Machine Shoulder Press (light)
12. Off Day
REPEATLast edited by Anticrombie315; 01-07-2008 at 10:53 AM.
I used to be 135 pounds, give me a break.
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01-07-2008, 01:02 PM #19
This is the version I'm currently using...
http://www.forum.bodybuilding.com/sh...3#post94658743
Its basically the same, just some different exercises. I had to change some of them because of my shoulder injury.Audentis Fortuna Iuvat
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01-07-2008, 01:04 PM #20
i know..i have very good genetics. I'm not even sure i could do 610 anymore, at least 500 some though because i don't do the exercise at all anymore because i hate it now. My grandpa was a track, basketball, and football star in Oakland a long time ago, my dad was an NCAA swimmer, and my mom was a swimmer too.
I remember my sister could leg press 350 lbs when she weighed like 110 pounds in HS.
it's all genetics. Most people at the gym would look at me wondering how the hell i was doing so much. One of the RBs and OL on our football team here was working out in the regular non-student athlete gym one night when they saw me leg pressing and gathered around me because they didn't believe i could do what i was about to do, but i did and the RB calls me Legs now because of it. Turns out I could press more than both of them (just barely beat the OL guy by maybe 25 lbs).
I don't get how I can do so much, so my best explanation is my geneticsLast edited by mroth86; 01-07-2008 at 01:19 PM.
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01-07-2008, 01:05 PM #21
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01-07-2008, 01:13 PM #22
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01-07-2008, 01:45 PM #23
those are very good, but isn't going down more than 90-100 degrees potentially bad for your knees w/hack squats? I mean, as I understand it, this is putting more tension on your lower back and your knees. But don't listen to me, apparently being 150 pounds means you know jack **** about exercising because afterall, how big you are determines how much in the way of biomechanics you know.
Last edited by mroth86; 01-07-2008 at 01:48 PM.
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01-07-2008, 01:51 PM #24
There's no clear-cut shoulds that apply to everyone. A lot of people do different exercises that use the same muscle group. These are a lot more similar than the different exercises most people do. It doesn't really work 'different parts' so much, but there's probably a greater emphasis on quads with hack squats, and probably different fibres activated at different points in the RoM receive more stress, so it covers bases. More volume can be beneficial.
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01-07-2008, 01:53 PM #25
lol @ your neg... "Trying to call BS on factual stats. call my athletic club (Rochester Athletic Club Rochester, MN) and ask them about me"
Here's what that phone call would sound like... "Ummm, hi, this is Hola Bola from BB.com and I was just calling to confirm the stats of one of your gym members, a Mr. 'M Roth 86'... do you know how much weight he uses for hack squats?"
Post a vid or stfu.Audentis Fortuna Iuvat
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01-07-2008, 01:59 PM #26
Kind of hard when you don't own a video camera...and if you read what i said before, i haven't done the exercise in probably 16 months. Why? because i ****ed myself up doing what i originally posted about it. overdoing it is not a good idea, and of course i was dumb when i did this about 16 months ago.
Can I still do 610? i have no ****ing idea, but i would count on i could still do 500 some, but not 610 anymore, nor do i want to even try again based on what happened to me
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01-08-2008, 02:25 AM #27
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01-08-2008, 03:27 AM #28
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01-08-2008, 03:34 AM #29
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01-08-2008, 03:37 AM #30
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