Leg Press vs Squats

dirtys1x

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Where did I say you can't build quads without squats? In any of my posts here i never made that reference. What i have said is i am a big advocate for squats in quad development.

Yes, it's been said in this thread by another poster squats are only for strength. Which is absolutely ridiculous.
Sorry just re read. I misunderstood you.
 

dk8594

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….
 
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Adrenolin

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Squats and Front Squats with both high bar/narrow stance squats as well as low bar/wide stance squats. Leg press was always an ego lift
 

CJ

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This is the equipment I use for squatting. When you use the higher shoulder pad and are facing in, it feels like the most perfectly locked in high bar squat ever. And it's pure output, no need to worry as much about stability, you squat until your legs actually give out.

Face the other way with your back against the pad, it's a hack squat, quads screaming in pain.

It's awesome!!!! 🥰🥰🥰

Screenshot_20211125-095422_Google.jpg

Oh, and I have no issues whatsoever with barbell squatting, i just simply feel this machine more in my quads and I can push harder more safely.
 

dk8594

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Something else for op to consider

Credit to @Joliver for the write up

 

Fvckinashman

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Box squats are even more subpar for hypertrophy. Tate means well, but Tate doesn't know much about bodybuilding and plenty about powerlifting.
 

Yano

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I'm a squatter , Love em. I think there are two ways to squat that not many consider because with out a coach or trainer it's an automatic movement. One type of squatter uses his legs , wait we all use our legs ,, not really. Some folks are almost all legs they drive with their quads all the way to the top. Yano , every one does that .... not so much. Others of us drive our "legs into the ground" and push using our hips and ass to hinge and drive forward and that is a huge assistance so the quads take a bit less work.
Another thing I think to consider is some ones feet when squatting , toes straight you get more legs , feet on a slight angle you can activate glutes and at least in my opinion more of your posterior chain. Not just the position but how they distribute the weight on the foot needs to be taken into consideration as well, are you out more on the ball of your foot causing your knee to be more out over your toes putting more stress on the knee , or are you some one that drives from the middle of their foot applying more linear force in a straight line with your joints stacked properly.
I'm no expert mind you but I think squats could be just as beneficial to hypertrophy work as a hack it would just depend on form and execution much more.
 

Fvckinashman

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I barbell squatted for years... YEARS.... as an athlete it was a must. It was embedded in my head as the king of all lifts, and I acted as such about them.

It took a monumental mental effort to stop squatting, but once I did and focused on these movements:

1. Hack Squats
2. Leg Press
3. Pendulum Squat
4. Leg Extension
5. Sissy Squats

My leg development exploded, and the same goes for my hypertrophy clients and gym members (who I convinced to trust me and squat less)

It also helps that I am 6'2" with very long femurs. I am built for speed, and I was fucking fast when I played sports. Squats were my nemesis as my max effort lifts were not what I wanted, but I could rep the fuck out of heavier weights.

I did a seminar in 2011 in Texas where I spoke about strongman training for rugby, and one of the speakers was Jack Reape. His topic was programming for powerlifting. His one phrase still stands out to me to this day, and in 2011 I didn't believe it... but I did in 2020.

"the first compound lift to go as you get older is the squat, but you can deadlift until you die"

I thought that was bullshit, but he was right. The spinal load, knees, hips, limitations from your back, etc. make this an exercise you do not need for training if your goals lie with bodybuilding, longevity, or just looking good naked.

Even athletes.... I know a LOT of college strength coaches who rely on machines like the Rogers Squat Pro, power squat machines, and other athletic development tools because they save wear and tear on the athlete, get them stronger, and helps them on the field.

The barbell back squat has been romanticized to the point of god-like status when it is just another tool in the box to use, and for some it may be like using a hammer to fix a burnt out light bulb.
 

The Phoenix

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liked the article. as an engineer, i totally understand how those forces work and the leverage the body uses for each form of squat.
 

Test_subject

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It is a great article, but even with all that knowledge of lever arms and forces... the squat is never a NEED for a good hypertrophy-based program
Back squats are great for overall leg development, but they’re completely replaceable and extremely high impact.

I front squat every week, but I only back squat maybe twice a month at most, mostly just to maintain my ankle mobility. I usually replace back squats with the hack squat machine or leg presses, depending on what I’m feeling that day. Slow tempo reps with full ROM on the hack squat are deadly.

My back is much happier and my leg development has actually gotten better since I stopped doing them every week.
 
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A long torso limits my back squat capability. I put too much load on my lower back to hit my quads/glutes enough. SSB squats helped a lot (I kept the load forward and stayed way more upright ... without the flexibility challenge of front squats).

Now I belt squat and sissy squat (mostly in the hack machine with feet well in front of the platform, I can load weight and measure progress better than bodyweight sissy squats). No spinal impact with belt squats, and minimal with hack machine sissy squats. With belt squats I can tap the weight on the ground to ensure a below-parallel depth every rep.

I find something missing without the heavy compound load on the glutes/quads. With belt squats I can go heavy (for me) and get much more volume than I ever could with back squats. My legs have improved too. I expect to e able to keep doing this for years (knees being the next limiter).

For glutes I also do hip extensions using the leg extension machine (reverse direction, pad behind knees). Probably the hardest exercise in my programme, really toasts my glutes.
 

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