Favorites for Quad Training? Pendulum? Hack? Leg press?

[M@NU]

If it wasn't helpful I wouldn't use it - game changer when it comes to avoiding knee pain

hey Luki,
can you explain how it helps putting a foam roller behind the upper back if one has knee issues?
lately i can not train very heavy due to knee pain
thanks buddy.. always a wealth of knowledge

 

[Sectør]

I like this, simple is best. How many sets of each? Do you hit hams and calves after or on a different day?

About 4 sets per movement, maybe an extra set or two on leg extensions

I hit everything on the same day, but I'll rotate between quad focused and hamstring focused legdays every other leg day.

So 1st leg day might look something like:
4 sets leg extensions
4 sets leg press
4 sets Bulgarian split squats
4 sets lying hamstring curl
4 sets standing hamstring curl
4 sets calves

Then 2nd leg day might look like:
4 sets RDLs
4-5 sets lying leg curl
3-4 sets standing leg curl
4 sets leg extensions
4 sets leg press
4 sets calves


Or something generally like this. Sometimes I'll mix up the set schemes or maybe add some drop sets or variations just for fun but for the most part it looks like this. I like rotating between starting with hams one day and quads another just so that the imbalances don't build up.

 

[luki7788]

you change the mechanics of the movement and because the hip is moved back you take some of the pressure off the knees and transfer it to the hip (glute)
just try it and you will see the difference


example

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hey Luki,
can you explain how it helps putting a foam roller behind the upper back if one has knee issues?
lately i can not train very heavy due to knee pain
thanks buddy.. always a wealth of knowledge

 

[3BILLS]

One of the gyms I go to just got this in

A nice substitute from free weight squats. Feels more like a belt squat.

I loved it. I bet @Doitagain hated it

 

[Total1]

Follow up question. Do any of you feel one machine vs others better for outer quad sweep(vastus lateralis). I get a ton of VMO and teardrop from hacks, back squats and leg press.

 

[Simon90]

Follow up question. Do any of you feel one machine vs others better for outer quad sweep(vastus lateralis). I get a ton of VMO and teardrop from hacks, back squats and leg press.

Feet close together, almost touching and low on pad on leg press and same foot position on Smith machine squats hits those bits hard for me

 

[Total1]

Feet close together, almost touching and low on pad on leg press and same foot position on Smith machine squats hits those bits hard for me

Right on, I will see how this works for me tomorrow!

 

[3BILLS]

Gym just got this as well
A close lower stance is easy on the knees and hits the quads nice

 

[d4ve]

View attachment 211144

Gym just got this as well
A close lower stance is easy on the knees and hits the quads nice

I freaking love this piece. And it's far better than the other Rogers one that moves bilaterally. Much better resistance profile and feel.

 

[Mufasa123]

View attachment 211144

Gym just got this as well
A close lower stance is easy on the knees and hits the quads nice

Lots of guys love this piece. If I could ever try one and had the room in my gym, I'd own it. Whoever is getting equipment for your gym seems sharp

 

[danieltx]

View attachment 211144

Gym just got this as well
A close lower stance is easy on the knees and hits the quads nice

I freaking love this piece. And it's far better than the other Rogers one that moves bilaterally. Much better resistance profile and feel.

This is the one leg press that none of the gyms I go to have and I really wish they did. When gyms were closed a few years ago I was training at home on my Bowflex and really liked seated leg presses on it, I could connect with my quads really well.

 

[Papa Van Smack]

You know, quads are a bitch. My favorite routine was simply 100 reps of squats. After that id just rep out hams and calves.

 

[3BILLS]

Lots of guys love this piece. If I could ever try one and had the room in my gym, I'd own it. Whoever is getting equipment for your gym seems sharp

Both pros

Ron partlow and Steve diddo

 

[Papa Van Smack]

Squats for me have always been adductor driven. I’ve squat oly style for a long time. My lower quads never developed how I wanted them to. So this is one of the reasons I was asking about these machines.

Oh, u want hack squats,superset with leg extension. If your genetics will developed a teardrop, that'll do it.

 

[M@NU]

I am always amazed how great the gyms in the US are equipped. SHows that bodybuilding there is on a complete different level than here in Europe/Germany.
We have crappy technogym or Matrix equipment. If a gym is "good", it has some Hammer strength/life fitness stuff.
I often drive 45mins to a gym that has some nautilus equipment (chest / back), an icarian hacksquat and a cybex squat press..

on topic:
has anyone experience with reverse V-squat for quad development? Ive tried this machine today but faced into the machine (so reverse) and didnt sit back with my hips but let my hips drop between my legs and push the knees forward.
Felt great for my beat up knees and my quads felt pretty exhausted afterwards..

 

[PST_Dyno]

Leg days are my favorite. I wish I could try out a good pendulum but unfortunately there are no gyms near me that have them. I do enjoy hacks and the nearby gym has a cybex squat press which I love for high rep sets but really wish the leverages were adjusted so I cold spend less time loading it than doing my working sets lol. Good cardio though.

My personal current favorite is the Rogue Rhino Belt Squat ini my small garage gym. Very versatile and great for close stance, wide stance, single leg squats, RDL/SLDL. There;s not a lot you can't get done on this thing and it would be my number one recommendation for a small home gym, paired up of course with a quality power rack and bars. I also have an EliteFTS Leg Curl/Leg Ext that's great especially with the band pegs (the rhino has pegs as well) but it would be a distant third to the Rhino if I had to pick.

 

[Big A]

Shoulder width, flat floor, ass to the ground squats. Nothing comes close.
Legs are my best built bodypart (shoulders width is my best overall, but that is genetic) and I never had knee issues.

And I do have long legs, short torso. So that is not the excuse for them not working as some people claim.

 

[3BILLS]

Shoulder width, flat floor, ass to the ground squats. Nothing comes close.
Legs are my best built bodypart (shoulders width is my best overall, but that is genetic) and I never had knee issues.

And I do have long legs, short torso. So that is not the excuse for them not working as some people claim.

What kind of frequency do you do squats?
Rep range and sets ?

 

[juggy38]

Shoulder width, flat floor, ass to the ground squats. Nothing comes close.
Legs are my best built bodypart (shoulders width is my best overall, but that is genetic) and I never had knee issues.

And I do have long legs, short torso. So that is not the excuse for them not working as some people claim.

I’d venture around 50+% of lifters wouldn’t have the hip and/or ankle structure or ROMs to pull off a shoulder width ATG squat.

 

[Mute]

I’d have to say Hack Squat, however those that are saying pendulum squat, just know I envy you for even having one at your gym. The nearest gym for me that has one is 2hrs away.