![]() My legs were always sore as hell after a workout, so what was the problem? However, no matter what, I could never get substantial growth in the leg department. I have always incorporated squats into my training, and I have always felt like I had been run through the cleaners after a hard leg workout. Others are genetically gifted, having naturally big quads (such as my workout partner), and can do a half-ass workout and still get more out of it than someone of opposite status (like myself). I have always had trouble making mine grow, and I never knew why. I agree that quads can be very stubborn, as far as growth goes. Since I've already discussed hamstrings, I'll concentrate on quads for now (if you are not serious about lifting, you might want to try another article because this will not be for you). Also, I really believe that if your legs are growing, so is everything else on your body. You can't have a well built house without a sturdy foundation. I say this because legs are the foundation of a person's body. I'll agree that a real quad workout is grueling and torturous, but it is the most important workout. I guess this is why many people steer clear of this aspect of training and, instead, focus on bench press and biceps curls. Recommended training gear for Smith machine hack squats 1.Having to actually think about a quad workout always sends chills up my spine. This way, you maximise the blood flow to your quadriceps.Īnd if you're really hardcore, you can try my high-rep technique while wearing occlusion cuffs. The key is to only come 80% of the way back up on each rep. Naturally, this built-in safety gives you the confidence to train to failure, which in turn results in faster and more substantial quad development. And unlike a clumsy spotter, the safety catches will always have your back. You can re-rack the bar at any point in the rep with an effortless turn of the wrist. The beauty of hack squatting on the Smith machine is that you don't need a spotter. Then, on the last set, train to absolute failure (by which I mean finishing the final rep is impossible). ![]() Perform about 3 sets, leaving 1-2 reps in the tank on the first and second sets. But the gains are worth it.Įssentially, you want to pick a weight that you can do for at least 20-30 reps. ![]() It sets my quads on fire, and I have to hobble out of the gym (or these days, my home gym) like an old man. I love doing hack squats on Smith machine stations as a finisher. A feet-together stance makes you significantly weaker and does nothing extra for your legs besides make your knees work harder. However, modern-day exercise science proves their belief greatly wrong. Some old school bodybuilders think that this type of squatting decreases quad activation. This positioning opens up your hips which in turn enables you to flare your knees out. Secondly, make sure that your stance is at least hip-width, and if you have knee issues, shoulder width. As mentioned, this foot position makes you stronger because you're using more of your powerful gluteus maximus to lift the weight. But, with a few modifications, you can somewhat mitigate this stress (especially if you also invest in a reliable pair of knee sleeves).įirstly, take a step away from the Smith machine. However, this position also places the most stress on your patella. Keeping your feet close to your centre of gravity will indeed maximise quad recruitment because it allows for the most ROM at the knee joint. You must strike the right balance between quadriceps activation and knee health. When you're learning how to hack squat on Smith machine systems, your foot position can mean the difference between building kick-ass quads and stunting your leg gains-or worse, causing yourself permanent knee damage.
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