Do more Hack Squats.
What’s up everyone.
Today I wanna talk about one of the best quad builders in the game.
The hack squat.
Currently, if you have access to a good hack squat machine and you ain’t using it you’re fucking up big time.
There’s so many benefits that I’m gonna get into right now.
Simplicity
It ain’t like a barbell back squat where you have to have great coordination etc.
You just jump in the machine and get after it.
You’re in a fixed position and don’t have to stabilize the weight.
This allows the body to produce a lot more force through the target muscle which is fantastic for hypertrophy.
Great stimulus to fatigue ratio
Again, these won’t beat you up systemically like a barbell back squat will.
Just because of the amount of musculature that is needed in a barbell squat to stabilize the weight is huge.
Also again, the lack of overall coordination needed in comparison to a back squat won’t beat up your systemic nervous system as much.
Good chance you won’t be able to use as much weight with these which is always a good thing.
Especially if you’re feeling spicy and want to add a pause in the bottom.
Safer
We all know that training close to failure within 0-3 Reps in reserve is what we need for hypertrophy.
It’s a lot more difficult to do that with barbell squats in comparison to a hack squat without risking injury as the back squat is more technical.
As we get closer to failure on the bigger lifts, form breakdown can occur. Exactly what you don’t want with 400+ lbs on your back.
With the hack squat, we don’t have to worry about that.
You can get after it and go to complete failure without having to worry.
Just clip the hooks back on either side.
Win win.
How to program hack squats?
They can be used as your main quad builder for the day or after a barbell squat variation.
All depends on your main goals.
I like them in that 8-20 rep range, going close to failure.
Slowly add weight to them over time and your quads will grow.
No need to complicate it, progressive overload still applies.
Example of a 4 week wave with them.
Week 1 -
1x12 @ 200lbs
2x12 @ 190lbs
Week 2 -
3x12 @ 200lbs
Week 3 -
1x12 @ 205
2x12 @ 200lbs
Week 4 -
3x12 @ 205lbs
So there we have it!
Hope you all enjoy building those massive quads and training smart.
Talk to you all in the next one.
Francis.
DISCLAIMER
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol. These are opinions from a jacked scouser.