Which Squat Is Best For Building Muscle?
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- Опубліковано 19 тра 2024
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0:00 Which squat is best?
1:38 Barbell Squat: benefits
3:09 Barbell Squat: cons
6:37 Hack Squat: benefits
9:00 Hack Squat: cons
13:18 Best use case: barbell squat
15:15 Best use case: hack squat
19:51 Recap - Спорт
Nice try, but I'm not training legs
Well i don't even feel sad for you!
Dude your comment Made me fucking laugh SO hard
Use me as the best comment button
I saw you at the gym today!
🐓 🦵 🦵
There's something really satisfying in doing a full range of motion barbell squat with good form and decent weights. All those painkiller endorphins just feel great. As a bonus, you can get even more of said painkiller endorphins if the gym is on the third floor and your legs give-out on the way down the stairs.
You know you trained hard enough, when three days later you still need both handrails to make it down the stairs.
@@muznick*overtrained
@@overnightavenger1470
Two day lag. My legs don't even hurt the next day.
@@muznickI love handrails on my stairs for this exact reason. Sometimes you train legs hard enough to warrant one of those old person electric chairs to get up your stairs 😂
@@muznickI love handrails on my stairs for this exact reason. Sometimes you train legs hard enough to warrant one of those old person electric chairs to get up your stairs 😂
Fighting a Zebra, while tempting, might get me canceled
Especially if they're black with white stripes
@@BillyWoods7624 🤦😂
Do not live in fear brother
Be not afraid
Having sex with a zebra will get more followers
Bro... I'm not fighting a fucking Zebra lol... he got this
I appreciate the honesty haha
Zebras fucking bite they d giv af
Dr. Mike, ur my genuine favorite youtuber atm. I look forward to new uploads everyday and respect you a lot for the value as well as entertainment you provide. If you manage to see this, thank you for being a dependable and trustable source of information as well as for being one of the funniest persons in this genre.
His comedy plus the useful info is the best part about Dr. Mike!
The progress I’ve made in the month since I found him, is crazy. Almost feels like I just started working out again. Dr. Mike is the goat.
Is Dr Mike some kind of Bojack Horseman character? That Zebra story seemed particularly detailed.
And to that point, if I were to run into BoBo the Angsty Zebra, I'm definitely kicking his ass, because he's probably drunk anyway.
Speaking of Koreans, where's Charlie been at? I'd like to see one of those punishing training days with him. For the OGs
I've been asking this and could never get an answer
Spill the Tea Dr Mike 👀 we love drama !! 🙃
@@Adrian-cn5rk They had a falling out a while ago, which ended in some kind of settlement that stipulated that they not comment on the case or each other anymore.
I believe falling out due to business disputes may be wrong tho.
@@bigsmoke4I can confirm. He died.
After several back injuries while squatting, I formed the opinion that depending on how high your hips are proportionate to your height, determines whether squats are beneficial for you. I had to switch to hack squats back in '06 due to this. The best squatters I've seen have their hips at about 50-55% of their total height. Mine are above 60% at 6'2" with long legs so lower back issues are almost guaranteed after squatting for a few years even with good technique. Not everybody is meant to barbell squat. Think about your proportions and do what works best for your body....a slipped disc will haunt you for decades.
Interesting I’m 6’7 long legs but squatting-so far- feels fine… been wondering if it’s gonna end up an issue later on
@@jacobfreeman7427 its not, the guy above is just a pussy and doesn't know how to brace his core, also he might be using weight he cannot handle
I definitely see a correlation. I think it’s compounded if you’re a sedentary individual with tight hips and lower back that all of a sudden starts doing heavy ass squats. In my younger days, it seemed like every time I started making real progress on my squat, I would get serious pain in my hips and occasionally lower back. I finally took a 3-4 year hiatus on back squats, while also doing serious long distance running. Finally this year, returned to squats and no issues whatsoever. The running, in addition to using the highest heeled squat shoes I could find, seemed to be the recipe.
6'7, I've tried for years to get barbell back squats to work for me. I don't think I'm drastically out of proportion for my height but the only way I can get them to work is by elevating my heels.
I've switched all my 'squatting' movements to unilateral versions and I'm way more satisfied with my results and training. Single leg press, Split squats and lunges. I'm getting better growth, hitting depth, for a fraction of the axial load. I feel more stable, more flexible and it feels like I'm putting less stress through my joints. Maybe it's a mental peculiarity specific to me but I feel like I can actually go to proper failure on unilaterals because the other leg can always jump in.
I've got no interest in putting up numbers on the barbell back squat. It seemingly has nothing else to offer me that I can't get elsewhere so I just don't do them anymore
have you tried elevating your heels?
The hack squat, when going as deep as I possibly can, absolutely destroys me like nothing else. I used to load it more heavily and didn't go as deeply and while it was decent, it was nothing like when I started going all the way down with much lighter loads. So even though the hack squat is a machine, technique makes a huge difference.
Yeah I found anything that you can go really deep on like hack sqauts or belt squats with a bar to put your hands on for balance or zerker squats on a smith machine get a lot better hypertrophy than barbell squats where most people can only get to parrarlel
The Hammer Strength hack squat has multiple pin outs all the way to the floor, so regardless of height, you can bottom out just like barbell squat
Truth! I love that machine.
Man, you guys are already racing to 2 million subs! I'm so happy to see the growth of the channel. THE best fitness content on UA-cam for my money. Thank you Dr. Mike and the whole RP team for the content.
I didn't watch the video yet but I can tell you what Mike will say. The only way to build big quats is the heavy duty system of Mike mentzer 1 set of the barbellsquats once a year and your gainz will be phenomenal after that you will stand on the Olympia stage. Every probodybuilder trains with mentzers system so it definitely works.
Once a year if feeling fully recovered* it is best to take 2 years between working sets rather than training again during the adaptation process
ppl still don't get the heavy duty system in 2024 ...
@baw285 lmao it's not complex ya putz, it's just laughable how many pencilnecks are getting results from such low volume and frequency. Shows how many people aren't putting in actual working sets on average
Same demographic as those who flock to BS like crossfit, BJJ, ultra marathon running, etc. Basically those with personality disorders.
I was up against this question this week.
Your content is a great help.
You Really Hit the Nail on the Head with This One! Great Breakdown 👍🏼
I was always chicken to add squats. They hurt so bad. Once I did though, my entire body grew. It was crazy how much difference they made
Same here. I started off with hack squats for a long while because I used the excuse of my squat form being bad. Made the switch, fixed my form and now only do squats unless I’m tired from work that day. My posture and body feels much better.
I think a lot of people are in your position. It is scary to add compounds, but once you do you will see growth! Glad you saw results!
Opposite for me and many other natties on YT. I started with back squats and only did that and leg extensions for almost am year. My legs saw some growth but nothing crazy compared to my upper body. I though I had bad quad genetics but nah, the moment I replaced back squats with smith machine squats, I saw WAY better leg growth. I still do squats but only 1x a week for 1-2 sets.
@@himesh2006 yeah I will agree that for most people machine exercises/isolation exercises will definitely produce more hypertrophy then compound movements.
@@himesh2006thats because of the form you used on the squat not the squat itself. Try olympic squatting atg and you will inevitably grow quads . If you squat like larry wheels the yes your quads won't grow for Shit.
I was literally searching for this type of video yesterday. Thanks a lot, Dr. Mike! Thank you for reading my mind
I was literally searching for this comment. Thank you for fulfilling my wonder🤩
When you no longer have discs in your lumbar spine, barbell squats are the fast lane to incontinence. And excruciating pain. This is why my old ass hack squats.
Hopefully, you will gain wisdom with age. Yes, with age those discs in the lumbar spine will have their issues. After three hospitalizations and surgery, I know this all too well. However, if you wanna learn to live with that spine, you need to build the muscles that support your back. If you want to use a hack squat machine to build your quads, then it is a great piece of equipment. But if you are using it to avoid building the muscles you need to keep your back healthy, then you might want to reconsider.
@@Abraham_Kist-OkazakiHaving snapped my shit up several times while squatting, including low weights while working with a weightlifting coach, I have to agree that it's important to have a strong enough back but there are lower risk options. Pilates is enough to keep me pain free and healthy.
@@tykjpelk Obviously, we all have to find what works for our own individual needs. However, your statement original statement makes an extremely broad claim that really does not speak to the majority of people with spinal issues.
@@Abraham_Kist-Okazaki The broadest claim I made is that there are lower risk back exercises than barbell squats and I don't think that's very controversial.
@@tykjpelk "When you no longer have discs in your lumbar spine.." You really can't be broader than that opening as one in three folks will be suffering from a degenerative disc disease. AND "the risk to the lower back from doing squats" is really a non-factor. It's no more risky than gardening. Deadlifting and Squatting are wonderful tools for dealing with degenerative discs.
Been thinking about this recently, thanks for the good info once again
This is such useful and applicable information. Thank you, Uncle Mike et al
Thank you for thinking about us home gym people. I really appreciate it!
Hello from south africa 🇿🇦 love your channel as I'm starting my journey of building muscle
Amazing content
Much respect for your country to be on the right side of history.
@@blackberry5908thank you!
That Zebra better know that if you miss with one Alabama brother, you get the whole brotherhood
There's an incest joke to be made here but since my BIL whom I dearly love is from South Alabama I will restrain myself
@@BillyWoods7624that's fair. He might end up as your son's father in law, after all.
the whole klan
Amen brother
Today is leg day, and I specifically was looking for THIS type of video. Thank you!
Fantastic video. Thank you!
Love hack squats. I add a 6 inch foam roller between my shoulders and the pads so I can get A2G without bottoming out the sled. Really gets my quads and glutes.
Great stuff, as always.
We need a series about specific training (weight lifting and maybe some specific drills as well) for different sports! Football, soccer, tennis, boxing, etc! Pretty please
The great thumb thumb is back to provide is with succulent knowledge in a completely pg manner🤙🏽
Dr Mike, thank u for this. Can u also make a video on Barbell squats vs Vertical Leg Press.
Just wanted to contribute this for anyone who doesn't have a hack squat in their gym like me:
I like to switch between free weight and machine squats every few mesos to get the benefits of both. We have a Smith machine that has a pretty sharp angle. I stand in it backwards so the trajectory is somewhat parallel to my spine, and put my feet extra forward. It's not exactly like a hack but it comes closer to that movement than anything else in my gym. I wish all of you many gains
I wonder where Scott The Video Guy lands on the scale between laughing his ass off and losing sanity lol
I love when Dr. Mike brings in Scott the video guy. It’s always about to be funny.
I prefer belt squats to hack squats. They have even less axial load and the depth is potentially better. Unfortunately my gym just replaced the belt on the belt squat machine and it doesn't have the variable loops that the old one had. I'm gonna have to buy one now, but it's hack squat and lunges until then.
Thank for breaking this down. I'm one of those individuals with long femurs and a short torso. I squat minimum twice a week and only my glutes grow and I don't see much change in quad size. Will definitely be hitting the hack squat more frequently. Hopefully there is something like this for calves.
Good stuff. I train with a combo every week of hack squats one day and smith machine high bar squats on my other leg day, because I am an intermediate short trainer guy.
Thanks for this. I've been doing seated leg extension for pre-exhausting my quads, but I max out the machine. Will give hack squats a go.
@renaissanceperiodisation - Love the content so much 🙏 I think I remember a mention of an RP course being developed some time ago (might just be wishful thinking on my part!) But... is there be a structured course like an RP university (think J3 University) coming???
Dr. Mike, new sub here. What about Barbell hack squats? For those of us without a squat rack or hack squats machine? I'd love to see a video about it. I struggled with the form for about a week. On the way up, the bar kept hitting the back of my hamstrings. I fixed that by widening my stance and grip. But I'd really appreciate a video on proper form or your opinion on barbell hack squats. Appreciate your channel and recently subbed to the rp hypertrophy app and it's transformed my progress. Very happy. Thank you.
Another variation that for sure works on the hack squat is toes pointed out vs. Straight forward, feet further back or forward and for glutes you can turn around in the machine, though you loose the back support
I noticed Sam Sulek often does what you mentioned here, pre-exhausting quads with leg extension, then doing barbell squat after
Haven’t watched the video yet but i have my bottle of jack ready. Taking a shot every time SFR is mentioned.
Hey Dr. Mike, I'd love a video or even a YT-short on what exactly a ballistic movement is supposed to be. I guess it's not the same as a power exercise like a clean or a jerk.
*@drmike* I would like to see a video in the near future about the ''hamstrings and other leg-stuff before quads'' whether it is benificial to do or not.
And so it might be better (or not) in the case of being a limited factor in a ''quad ''focussed'' workout''
For example: 1st a standing calf exercise, 2nd a typical adductor exercise, followed by lying/seated Ham Curls, followed by Romanian Deadlifts, than Leg Extensions, Barbell Squats and another quad focussed (compound) exercise to finish off!
Hello sirs, why are the comments disabled on your most recent vid; get bigger and leaner video?
I love slant board squats, especially for quad development. My quads never were the limiting factor (on barbell squats) till I tried em out.
As a short queen (I prefer Hench Hobbit) I found little workarounds for many a machine. Adding some strategic yoga blocks or firm pads to a hack squat gives you the ROM you want pretty easily. Was surprised to not hear that mentioned, pretty sure Dr. Mike is doing that himself? Alas, my new gym doesn't have one. I'm doing Smith machine Squats as a compromise, find they work quite well and marry a lot of the benefits of both.
I gotta throw down on my squats today! 💪🏼
Me and that zebras go-in round and round out behind the building.
After 2 shoulder injuries and a shoulder surgery, I simply don't have the shoulder mobility to get in position for high bar back squats anymore (even before the injuries/surgery, my shoulder mobility was limited and my grip had to go super wide). Can squat just fine though with a safety squat bar.
Can still do hack squats too, come all the way down, touch the bottom, pause a second or two, then drive back up, full ROM. After 3 sets of that, my quads are roast as fuck, far more than any back squat. When reverse-dieting/bulking, the 3rd set will be a drop set, and I can barely walk for 10-15 mins afterwards, and it takes 2-3 days for them to fully recover. 3-4 days to fully recover when cutting.
@@Farquad76.547 Yeah, I can squat just fine with a Safety Squat Bar. Unfortunately though, powerlifting meets won't let you use a SSB in the back squat category. Which is stupid, considering they allow sumo deadlift and conventional deadlift in the same category.
Would love to see a side by side comparison between hack squats and leg press!
0:34 ok I suscribed, you convinced me
I squatted for decades because i was constantly told you HAVE to squat to build legs . My glutes got enormous cause in order for me to get low i had to do a good morning at the bottom . Wasn’t until i switched to Bulgarians and hacks or horizontal leg press as my main quad builder that i saw major improvements in my leg size .
We don't even have a Hack Squat machine at my gym, but I did wonder if it would be better for me than a barbell squat. Great explainer as always.
Opt for the smith machine. It's a great middle ground between the hack and barbell.
@@phiten40 good point. I'll have a look at that for my next meso
You can stick a bar in the corner or use a landmine and make your own hacksquat. It's what I do at my gym.
@@morgandarcy4991 I think it's a good substitute for front squat as well. I'll try since there's no safety bar in my gym for front squat and I can't hold the straight bar in front of me lol.
Hi RP, do you have any good videos on how to breath during workouts, techniques, when to inhale, exhale, when to hold in breat, in connection with tempered working out, etc.
Great training &hard too superb thankq so much sir my favourite day is legday 😅💪❤️⭐👌👌👍👍👍🙏🙏
The cons mentioned were spot on.
Dr Mike,
Do a video on exercises that are best for leg development for those that can't do squats.
I've had 5 surgeries on my knees from sports and can't squat without crazy knee pain
Love your content and humor... Does that make me a bit sick 😅😅😅😂
I like to listen to your videos before a workout to help drill in my workout. I finished my leg workout minutes before you published this. Smh so close yet so far lol
Ayyyy, Mikey!!! Can you do a video on women training chest. What's the science as it relates to breast size? I'm a dude, but am curious as to when giving pointers to ladies in the gym. Thanks!🤝
Squatted like 6 sets over an hour yesterday. It compromised my pullups today. This helped me understand why that might be.
For some people doing a pre-exhaust before doing heavy barbell squats on machine movements also tends to warm up the knees enough to where they won't develop knee pain whereas other wise the would
thanks for the new video, babygirl. always appreciated
Bigger & leaner vid has comments disabled 😢 Mike asked us to comment at the end of the vid too
The important distinction (if done the regular placement) I'd say is that back squats hit more glutes and erectors, while hack squats are mostly quads and(to a similar degree as free squats) adductors. Also for me hack squats absolutely demolish my VMOs, more than almost anything else while still hitting the rest of the quads super well. All the benefits of squats over hack squats can also be acheived with reverse hack squats. The axial fatigue really isn't that big a deal IMO if done super strict ass to grass though
One machine that offers a lot of the benefits of a standard barbell squat and takes out some of the negatives such as stability requirements, a great machine is the Rogers Squat Pro. My gym has one and it's fucking amazing. For me, I've been struggling with low-back pain for over a decade and have extreme difficulty doing regular barbell squats, but squats with the Rogers Squat Pro machine doesn't cause back pain. Not sure of the issue, but it definitely allows me to do barbell-esque squats where I couldn't before without lots of pain.
are you bracing your core properly because i have a long torso and short legs i squat highbar and i never get backpain
This has more nuance and context then that front squat video
After a long period of doing barbell squat's and only ever feeling stimulus in my lower back, I gave them up and switched to Hack/Leg Press. Sometimes you just have to admit you don't have the flexibility or range of motion to do the exercise correctly!
Use the best one for you.
The one you feel most confortable with. And if you feel fine with both, then switch between the two!
There's actually a $700 hack squat/leg press combo sold by Ritfit right now. I'm going to use that in conjunction with my $1800 B52 power cage from Major fitness.
Thanks
Overhead squats, ass to grass, is the best for a normal natural healthy physique.
It's a functional exercise, especially when you have time restrictions.
Your a short god bro💯💪🏿
With Ramadan coming up in a few weeks (march) would be great if you could do a video on how to best approach it !
The best fitness channel on UA-cam always making the best content .
Cut season?
Comments off on the next upload? Was the zebra fight question to much for the internet?
Yo you had me rollin
What are your thoughts on unilateral movements? Especially unilateral cable flys. I feel a better chest activation when doing them as opposed to bilateral movements
In honor of Dr. Mike, I started reporting VShred ads as scams on instagram
Hey Dr. Mike. Can you talk about getting sick during a bulk/cut and how you’d go about that for minimum muscle loss? Through training and or diet as well? Love the videos
Hey Mike, I see a lot of your videos mention the division of lifters by their experience (beginner, intermediates, advanced) and I was curious how do you define if a lifter is at which specific level. Do you have the same criterias of Jeff with his video detailing lift experience depending on the compound movement and the multiple by bodyweight a lifter is able to move? Thanks for the content!
Please talk about pros and cons of unilateral leg movements for leg development. Lunges vs split squats vs single leg leg press . Im having trouble deciding which ones to program. Should they also be done in higher rep ranges with lower loads and Vice versa ?
I wish Mike would do a video on V-Squat machine. Benefits of doing using the machine facing forward vs. reverse V Squat. I also use the machine for step up's and calf raises. I have youtubed the V Squat quite a bit and there is some information on UA-cam, but a lot of its contradictory.
As an experiment, I've swapped in smith machine squats for barbell squats the past 3 months or so. The axial loading is somewhat reduced which has made a noticeable improvement to my other training. I've also seen immediate quad and glute gains since I can achieve a greater ROM with controlled eccentrics and a brief pause. I have difficulty using that level of control during barbell squats.
Same, my ankles are not flexible so i cant get low on free squat, the smith squat lets me go ass to grass
@@Botmoppertheking I can definitely see ankle mobility restricting ROM. In my case it's a matter of stability and a hip mobility. Gets a bit uncomfortable ass to grass with the free weight. For some reason the smith doesn't cause any trouble
Hi Mike would you do a comparison between the barbell deficit hack-squat & the hack-squat machine
Could you provide a similar overview of Pendulum Squats? I've found they feel by far the best across bilateral squat variations on my lower back and similarly really hit my quads super well. Otherwise, I tend to do barbell squats with my heels elevated to bias the quads more and demand less work from my lumbar spine. I've found pendulums to feel a bit better than hack squats historically. My experience is particularly with Arsenal Strength's pendulum squat.
Bruh, his own "...WhaT?" At the end just slayed me, man. All 3-4 times I rewatched it. Kyle, bruh. A fool.
Comments deactivated on the newest vid. What happened?
Why are comments turned off on some videos??
Like I don’t understand what people could be saying that makes you want them off? Is it cause they’re disagreeing with you or something? Cause it seems like ur better than that and wouldn’t turn off comments for that. So it’s just quite strange
Dr Mike is the only exercise science specialist that makes me get my cardio in from laughing so damn hard while watching his videos. What a short god.
I am choosing barbell squat any day. I like that compound effect and the core strength and development out of it too.
I perfer leg press over hack squats honestly too. I feel my quads way more than hack squats.
Nice. I've been alternating between hack squat and leverage squat. The hack squat fries my quads nicely, the leverage squat puts a bit more onto the glutes and Hams due to the deep ass to grass you can do on it safely.
I don't do much barbell squat, at my age (46) I find that I can go way more intense safely on a machine with far less risk of injury.
Same age, and I do the same. An injury at this point (and level of responsibility in life) would be devastating, so I only do lightweight squats if I do them at all and focus on hack squats and back hyperextensions to try and build lower back a bit.
@@xavierayayaell546 Thrown in some Romanian deadlift. Doesn't have to be on Leg day. I rarely go over about 225 lbs, usually I rep 185. Keep the form strict and it will do so many great things for you. It's my #1 exercise to be honest, in terms of compound exercise benefits. Does the lower back, Hamstrings, traps, and I sometimes get a good lat pump from it as long as I keep the weight light and rep count high.
Just keep the bar close to your shins, don't ever let it swing out directly under your face at the bottom of the rep.
I must admit, i have some anxiety over injury, when i try to progressively overload my squat. I might try hack squats.
Please do a video on Front Squats vs Bulgarian Split Squats or Goblet Squats? I have a herniated disc and I am unable to do Barbell Squats and Leg Presses without excruciating pain.
I use the hack squat for pistol squats after barbell squats. Epic
I like strict slow high bar squats for higher reps like 15-20 and it genuinely jacks my quads up.. then it doesn't jack up my nervous system
Yea, I feel my cardiovascular system is the limiting factor when I do a lower body compound move. I am not sure if it's generally accepted, but I often do an isolated quad or glute move prior to a compound move to remove cardio as the limiting factor. The quads or glutes, depending on what I want to exhaust, becomes exhausted. Right or wrong, I do what works for me.
I used to be an avid barbell squat advocate, until my gym got a hack squat machine.
Now I’ve been doing the Tom Platz style hack squat with my feet placement, more of the ‘sissy squat’ / hack squat combo. Absolutely shreds my quads.
I tried those and they killed my knees, I am so jealous of you.
@@stevejamieson8468 do you warm up before you do them? I do them with no weight first to warm them up before I put weight on
Hack squats followed by walking dumbbell lunges absolutely does the job for my quads.
I used to do barbell squats like crazy when i was a 4 time a week lifter. Now since i have limited time, i hack squat as i dont need to rest near as much and it doesnt effect other lifts as much.
We have a really awesome heck squat machine in our gym, you can do all the variety of motions there either facing it, and putting it onto your shoulders, or by putting your back in there
Is the RP hypertrophy app also viable for training for vertical jumps?
Could you guys make a video on training for athletic performance? specifically vertical jump.
Also, when training for vertical jump getting stronger helps, but at the same time "fat don't fly". At what point is it better to bulk to gain strength or cut to get lean if training for a higher vertical jump?
As someone with a herniated disc who never hacked squatted and has barbell squatted 500 hack squats feel great and really have been a game changer and being 6’6 helps a lot because I can get a great ROM on the machine I’d recommend them if you have a legit back injury but if you have just have back pain do the barbell squat and learn how to fix the back pain but for me it’s chronic now even after PT I tried barbell squatting and just isn’t the same
@21:20 😂😂 Bro Mike is the funniest guy in the fitness space hands down no competition.