Should You Chose Leg Press or Hack Squat For Muscle Growth?

Summary

In this video, Dr. Mike from RP Strength discusses the differences between leg presses and hack squats for muscle growth. He explains the benefits and potential drawbacks of each exercise, highlighting how leg presses can effectively target the quadriceps with minimal lower back strain. Dr. Mike also addresses common issues with leg press machines, such as poor design and limited range of motion. He suggests using both exercises for a robust quad workout, depending on the individual's training level and the quality of the equipment available. The video concludes with advice tailored to beginners, intermediates, and advanced lifters on how to incorporate leg presses and hack squats into their routines for optimal results.

Takeaways

• 🦵 Leg presses are beneficial for targeting the quadriceps without placing significant stress on the lower back, making them a good option when back fatigue is a concern.
• 🔄 Leg presses have a low axial fatigue contribution, which means they don't compress the spine much and are less tiring on the body compared to squats or lunges.
• 🛑 Poorly designed leg press machines can limit the range of motion and effectiveness of the exercise, such as bad seat angles or foot plates that don't angle towards the heels.
• 🔄 Hack squats also target the quads effectively and have a lower axial fatigue than squats, but they can still be limited by machine design flaws, like inadequate range of motion.
• 🔄 Both leg presses and hack squats can be used for a big quad stimulus with lower systemic and axial fatigue, making them suitable alternatives to squats when back health is a priority.
• 🔄 The choice between leg press and hack squat should be based on the individual's current fitness level, the availability of well-designed machines, and personal preference for stimulus to fatigue ratio.
• 🔄 For beginners, the recommendation is to stick to barbell squats and lunges to build core movement competency, with leg presses and hack squats being less critical at this stage.
• 🔄 Intermediate lifters should experiment with both leg presses and hack squats to determine which provides the best stimulus to fatigue ratio at the time, considering machine quality.
• 🔄 Advanced lifters can fine-tune their training by focusing on specific setups, rep ranges, and incorporating training modalities like myo-rep training for greater effectiveness.
• 🔄 To keep training fresh and effective, advanced lifters should rotate between leg presses, hack squats, and other exercises, adjusting based on how they feel and their progress.

Q & A

What are the main benefits of leg presses for muscle growth?

Leg presses are beneficial for muscle growth as they target the quads very effectively, provide a good stimulus for the glutes and adductors, and have a low axial fatigue contribution, which means they don't compress the spine much and leave the lower back mostly alone.

What are some potential downsides of leg presses?

Downsides of leg presses include the possibility of using a poorly designed machine with bad seat angles or stoppers that limit range of motion, a poorly angled foot plate that can limit motion and increase the chance of injury, and machines that are easier at the bottom and harder at the top, which is the opposite of the ideal squat biomechanics.

How do hack squats compare to leg presses in terms of muscle growth?

Hack squats are similar to leg presses in that they also target the quads effectively and have lower axial fatigue than barbell squats. However, they can have higher axial fatigue than leg presses and may not be as effective if the machine design limits the bottom end range of motion.

What factors should be considered when choosing between leg presses and hack squats?

When choosing between leg presses and hack squats, consider the machine design, your current fitness level, the stimulus to fatigue ratio, and whether the exercise is fresh and effective for you. Both exercises can be used for a big quad stimulus with lower systemic and axial fatigue.

Why might someone prefer leg presses over hack squats?

Someone might prefer leg presses over hack squats if the leg press machine is well-designed, providing a good range of motion and a high stimulus to fatigue ratio, and if the individual is not experiencing any joint discomfort or fatigue from the exercise.

How can one optimize their leg press or hack squat routine?

To optimize a leg press or hack squat routine, one should ensure proper machine setup, focus on full range of motion, vary foot placement and stance, experiment with rep ranges, and incorporate training techniques like myo-rep training to increase stimulus without increasing fatigue.

What advice does Dr. Mike give for beginners regarding leg presses and hack squats?

For beginners, Dr. Mike advises sticking to barbell squats and lunges to build core free weight movement competency and basic technique. If they choose to include leg presses or hack squats, they should experiment with both as they are both effective for beginners.

How does the advice for intermediate lifters differ from that for beginners regarding these exercises?

For intermediate lifters, the advice is to use both hack squats and leg presses based on which one provides the best stimulus to fatigue ratio at the time, considering machine quality and personal preference.

What specific considerations does Dr. Mike suggest for advanced lifters when using leg presses or hack squats?

Advanced lifters should consider specific setups, rep ranges, and training modalities that are ideal for them, such as myo-rep training, and should be aware of their personal preferences and responses to different exercises.

How can one avoid staleness and keep their leg press or hack squat routine effective?

To avoid staleness, one can switch between leg presses and hack squats when one becomes less effective or enjoyable. They can also vary foot stance, rep ranges, and incorporate different training techniques to refresh the stimulus.

What is the significance of the stimulus to fatigue ratio in choosing between leg presses and hack squats?

The stimulus to fatigue ratio is significant because it represents the effectiveness of the exercise in promoting muscle growth relative to the fatigue it causes. A high ratio means more muscle growth with less fatigue, which is desirable.