looking to add serious size to my legs
pfp are them currently
should squats be my main go to lift or hack squats
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Thread: hack squat vs regular squat
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02-11-2020, 03:06 PM #1
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02-11-2020, 03:07 PM #2
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02-11-2020, 03:10 PM #3
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02-11-2020, 03:13 PM #4
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02-11-2020, 03:13 PM #5
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02-11-2020, 03:16 PM #6
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02-11-2020, 03:18 PM #7
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02-11-2020, 04:42 PM #8
I concur on the barbell hack squats Killing my quads. I think they're a really awkward movement for most people to do though.
Your legs are pretty lean though. If your upper body is also kinda lean then gaining like 5-10 pounds will add some fat there and they'll look much biggerRecent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-11-2020, 09:20 PM #9
I like hack squats a lot. They seem to hit all the parts of the lower body I want, and are pretty comfortable to execute, and I can load up more than I can with back or front squats. No fear of messing up and falling weird ways that mess with legs/knees. I think hacks and zerchers are my personal favorite squats so far.
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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02-11-2020, 10:11 PM #10
Barbell hack squats feel more like leg extensions than back squats to me. I use ~ 40% of my back squat weight on this quad isolation. Going below parallel, heels elevated, torso upright - not a bastardised deadlift.
Not familiar with the machine version.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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02-12-2020, 09:23 AM #11
My go to in my competitive days were front squats and hack squats.
I did my share of back squats though.
Higher rep back squats(10-20) did wonders for my quads.
You still have to try and get stronger with the reps or adding more reps every training session.
Hack squats are nice because they are a very strict movement and allow you to focus on quads without having to balance a bar and the low back becoming fatigued.
With the hack you can put your feet in positions that are harder to do with a barbell squat.
Two i use are the frog stance heels together and feet at a 45 degree angle to hit the vastus medialus the tear drop muscles.
The other is feet straight and fairly close for the outer quad sweep.
You can do these also with a bar but is more difficult to maintain position throughout the set.
So as mentioned i like using both,a barbell type squat and then the hack squat in my training.
Good luck.
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02-12-2020, 01:08 PM #12
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02-12-2020, 01:09 PM #13
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02-12-2020, 01:10 PM #14
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