Squats or Leg Presses

[Brazensol]

Is one better than the other for building size?

[btrizzyb]

Hmm... Ive been doing both on leg days, should I not be?

[ac guy]

Proper squats, if you can do them,will utilize more muscles. Unfortunately my squat days are mostly behind me.

[ac guy]

Hmm... Ive been doing both on leg days, should I not be?

Go for it.

[btrizzyb]

Go for it.

Yes, as in 1 or the other?

[johnC80]

I prefer squats to leg presses for a number of reasons.

Rather than try to regurgitate something read in another article, I will simply give you the link so you can come up with your own conclusion:

Squats: Superior to Leg Presses for Muscle Hypertrophy and Athletic Prowess

Written by Josh Bryant, who is a monster power lifter and trainer.

[Brazensol]

The reason I ask is a long time ago I seem to remember that there were two camps on this. Squats = power (and of course your legs will grow) and leg presses = size (again, you'd still get strong). Maybe it makes no difference and as of now I am doing both on leg day leading off with squats.

Sadly, I neglected my legs in my youth and they are easily the weakest link in my chain so anything I can do to increase their size is what I would like to concentrate on. If it is a moot point that is fine too and I'll stick with both exercises. If I can get an edge on size by concentrating all my effort on one over the other then I'll go that route.

I am using a 5 x 5 approach for both...

[johnC80]

High rep squats will do wonders for leg hypertrophy.

15-20 reps at your 12 rep max....rest pause to 20 if you can

[kelkel]

Is one better than the other for building size?

It's simply whatever works best for you. Visit Marcus's Diary and read some of the training ideas there for some new techniques!

[crazy mike]

I prefer squats to leg presses for a number of reasons.

Rather than try to regurgitate something read in another article, I will simply give you the link so you can come up with your own conclusion:

Squats: Superior to Leg Presses for Muscle Hypertrophy and Athletic Prowess

Written by Josh Bryant, who is a monster power lifter and trainer.

I though that was a great article. Some months ago I thought I would never squat again due to my loss of core mass and strength over my 25 yrs layoff . I also hve a chronic bad back and I was scared. I started back and regained (easily) my form. It was like riding a bicycle for me. Although never squatting more than 350 lbs when I was young I know I have excellent form. I started back with my new partner and I gained strength , not much each workout and it hasn't bothered my sensitive back at all. I attribute my being able to squat again as some others my age cannot due to form.
I'm an advocate of it being the best overall bodybuilding exercise for someone who want to gain mass. That mass is transferred to all ( to an extent) your muscles as well as back n abs.

I wish I could push my body to do more, but they take a lot out of me. My age is a factor now, as much as I want to ignore it. ...crazy mike cool thread!

[Black]

Like kel said, everyone is different. Play around with different set and rep ranges between the two and find what works best. Both definitely have their place.

For me right now, squats at 6 reps and leg presses at 15 reps has been working great.

[Brazensol]

I prefer squats to leg presses for a number of reasons.

Rather than try to regurgitate something read in another article, I will simply give you the link so you can come up with your own conclusion:

Squats: Superior to Leg Presses for Muscle Hypertrophy and Athletic Prowess

Written by Josh Bryant, who is a monster power lifter and trainer.

Good read. Certainly indicates the squat is suprerior. And not by a small margin.

[Brazensol]

I think, perhaps for now, I shall concentrate on the squat. From a <<405>> thread it appears box squats are a great way to learn how to do it properly. I won't be putting up much weight but form must trump ego. Not as old as Crazy Mike but still over 50 with weak under-developed (but otherwise healthy) wheels and I want to keep them that way.

Now, how many sets? Should I stick with my 5 x 5 routine? I have been using that the past three weeks with my other muscle groups and am having very good results so far. Of course, my legs are significantly lagging my other muscle groups and might do better with a different approach...

Edit - I meant <<405>> thread when I wrote Back in Black! Sorry about that!

[ppwc1985]

If you haven't done squats yet and your just learning I would advise against 5x5 starting out. Go light for the first few weeks and maybe start at 3x10-15 or even 20 to learn the perfect form first. Make sure you keep your back straight, as soon as you start rounding back that is where Injuries come from. Drop weight when you start doing that. Squats are number 1 for overall mass.

[-KJ-]

I tend to use leg press for low heavy reps and squat for a little higher!

My lower back gives in before my legs so in workin on strengthening this before I squat heavy! I've also dropped the weight and started to box squat around parallel or lower!

[Java Man]

I do both. Squats strengthen your core whereas presses are more isolated on. the quads specifically. Hack squats take the strain off your back but incorporate more groups than presses, but not as much as free squats. Free squats can be hell on your back if done incorrectly.

I like to go all the way to the bottom, greater than parallel, on the hack squatter. I go down slowly for the negative them explode up when the sled hits bottom. This fries my legs after free squats and presses. I have to crawl home

[Brazensol]

I tend to use leg press for low heavy reps and squat for a little higher!

My lower back gives in before my legs so in workin on strengthening this before I squat heavy! I've also dropped the weight and started to box squat around parallel or lower!

You can squat more weight than you can leg press?

[Brazensol]

I do both. Squats strengthen your core whereas presses are more isolated on. the quads specifically. Hack squats take the strain off your back but incorporate more groups than presses, but not as much as free squats. Free squats can be hell on your back if done incorrectly.

I like to go all the way to the bottom, greater than parallel, on the hack squatter. I go down slowly for the negative them explode up when the sled hits bottom. This fries my legs after free squats and presses. I have to crawl home

I think tomorrow I will start with box squats and try the hack squat. I haven't done hack squats yet so it will be a new experience (as will the box squat).

[Back In Black]

Ultimately it's about how effective each exercise is for you. I squatted for years but I'm a terrible squatter. Getting down to parallel even with feet wide apart was always extremely difficult for me. It got to the point where all I was doing was working muscles I didn't want to work and putting my lower back at risk. Leg press is my primary move for quads and I can get an excellent ROM with all feet placements. If I could free squat as effectively as I could press then I would likely choose that. I do add a hack squat to my programme too, just for good measure

[crazy mike]

Hey Brazen~ you need to have someone who knows thoroughly how the squat form is done. And that person spotting you. Watching you and critiquing you. Really you won't know by looking in that mirror so much as having a person critique your squat. Slow and steady is the way.
A tip I used when training myself and others with squats is your shoes. I'm a real finicky guy and I wear my boots. I look like a weirdo but Fvckem It's no show. So Just for me an ectomorph and small boned. Get this man...I wear double socks , lace my boots tight.
I have found that I need a real solid n flat support. It will get your hormones buzzing just like the article. ....IF you do them CORRECT !! stay cool man. ...crazy mike


NOTE: heavy is relative to you. Heavy is just what you can do with good form. Do a good heavy for your 4 working sets 5-10 reps to build mass is what I say. You can burn them out with reps on the press and shape them on the leg extension. Toes in and toes out , close and wide etc... Just my way. ...cm

[crazy mike]

I always hated hack squats. For some reason hack squats bother my back. ...crazy mike

[largerthannormal]

Agree with Java... i do a lil of both

[ghettoboyd]

I do both squats and leg press both with progressive resistance 4 sets....... reps tend to go down from 10-12 first set to like 6-8 for last set...then finish with extentions then stiff legged deads for the hammys...16 sets total...yes I like volume its what works for me....lately ive been doing deadlifts with the trap bar or hex bar(not shure what its called) and it really pumps up my quads cus your inside the bar so I find it not only works my back but hits the quads very effectively when going heavy...

[fbomb1990]

It's not even a question; squats are way way better! IMO the leg press might be the most over rated exercise there is. Most people just use it to throw on as much weight as possible and hardly use any range of motion. It's also a very unnatural movement creating potential knee problems.

[Brazensol]

Lots of great responses here guys and I really do appreciate it very much!

Crazy Mike - unfortunately it is me and my 18 year old son (although he does know everything if you ask him!). I guess I could try one of the personal trainers ( I use Gold's Gym at the moment) but not sure if any of the ones I've seen impress me very much. I'll have to ask around because the advice you give is solid. Proper form is the way to go and I'm no spring chicken myself (though me knees are in good shape so far as I know).

ghettoboyd - not quite sure what you mean by "hex" bar but will try to figure it out. There is a "cage"? (metal square tube frame with handles for shrugs) that I tried earlier this week during my back routine that actually felt pretty good. My traps are quite sore at this very moment.

[MajorPectorial]

I prefer to do really wide stance squat feel parallel to each other. N really deep. Squeezing the glutes to get back up (thus ****s my glutes well n truly so love em atm.
Then ill do leg press on a sleigh type machine feet together. On slanted board so toes more forward than heels to really hit those quads for that "jelly leg feeling"
Then seated leg curls.
The seated leg extension

Everything done with an explosive power positive n resisting weight on the negatives;-)

[crazy mike]

It's not even a question; squats are way way better! IMO the leg press might be the most over rated exercise there is. Most people just use it to throw on as much weight as possible and hardly use any range of motion. It's also a very unnatural movement creating potential knee problems.

^^^^100%. they like to look at all those plates and then they can tell someone. I have a bad back, so I don't squat, BUT I can do 900lbs on the leg press for reps...hahaa! they only come down 2" and bounce it up n down. Roarrrr !!! ...crazy mike

[crazy mike]

Listen Brazensol Arnold's Bible, the modern encyclopedia of bodybuilding. I have the old one and it has pics and diagrams and verbiage on the right way and the wrong way. Get a look and learn it and you can spot each outer (critique) . When you do them correctly it's a good feeling. If it's wrong it will not feel good. BUT remember this do not start out with a bad habit. Get it wright with little to no weight before moving on. Get in that groove. ...crazy mike

[Black]

Also, it may help to have your son video you squatting for a few reps, so you can watch yourself squat. I did this when I first started squatting a long time ago so I could see just how low I was going.

[skaz915]

I actually heavily prefer the leg press machine and the hack squat machine. I really like to watch my form on the hack squat machine or else it can mess up your knees pretty quick. I just can't get used to balancing the barbell on my shoulders, I've tried for years

[spywizard]

i always do leg press, but that's mostly because i spent some 5 yrs recovering a back injury.. so my vote is always let press, plus i can do stupid weight and blast the primary muscles not worry about supportive... and since its safer, i can press more

[largerthannormal]

I disagree, I am a fan of squats and do prefer them but leg press can be a great tool to aid in development.

I do agree on the other hand watching people stack on 20 plates with less than 1 foot range of motion is entertaining. Even more so when they post on FB a video or a status of the hundreds of pounds they moved and everyone comments like OMG!!!!!!! haha those are my fav...

honestly I use the leg press machine to do calf raises more often then leg press.

Also I use it for the front of the shin. If you have a high foot placement and pull your toes off the platform and keep the heel planted it is a great tool as well. ( opposite movement of a raise)

It's not even a question; squats are way way better! IMO the leg press might be the most over rated exercise there is. Most people just use it to throw on as much weight as possible and hardly use any range of motion. It's also a very unnatural movement creating potential knee problems.

[ghettoboyd]

Lots of great responses here guys and I really do appreciate it very much!

Crazy Mike - unfortunately it is me and my 18 year old son (although he does know everything if you ask him!). I guess I could try one of the personal trainers ( I use Gold's Gym at the moment) but not sure if any of the ones I've seen impress me very much. I'll have to ask around because the advice you give is solid. Proper form is the way to go and I'm no spring chicken myself (though me knees are in good shape so far as I know).

ghettoboyd - not quite sure what you mean by "hex" bar but will try to figure it out. There is a "cage"? (metal square tube frame with handles for shrugs) that I tried earlier this week during my back routine that actually felt pretty good. My traps are quite sore at this very moment.

yea im not shure wat it is but my gym finally bought something new so I been expinementing with it the last few months, mostly with legs back and traps...

[energizer bunny]

Lots of great responses here guys and I really do appreciate it very much!

Crazy Mike - unfortunately it is me and my 18 year old son (although he does know everything if you ask him!). I guess I could try one of the personal trainers ( I use Gold's Gym at the moment) but not sure if any of the ones I've seen impress me very much. I'll have to ask around because the advice you give is solid. Proper form is the way to go and I'm no spring chicken myself (though me knees are in good shape so far as I know).

ghettoboyd - not quite sure what you mean by "hex" bar but will try to figure it out. There is a "cage"? (metal square tube frame with handles for shrugs) that I tried earlier this week during my back routine that actually felt pretty good. My traps are quite sore at this very moment.

Its called a trap deadlift bar or Olympic shrug bar, just google it mate....

squats all the way if I had to choose......though using both is the way to go.

[ghettoboyd]

Its called a trap deadlift bar or Olympic shrug bar, just google it mate....

squats all the way if I had to choose......though using both is the way to go.

thanks bro at least im using it correctly...id never seen one until recently...

[energizer bunny]

thanks bro at least im using it correctly...id never seen one until recently...

yep they are an excellent tool, great for going heavy. I was a member of a strongman gym a few years back before I moved house and they had them there.

[crazy mike]

I thought that this was a great article and I believe what was said.

Squats: Superior to Leg Presses for Muscle Hypertrophy and Athletic Prowess

...crazy mike

[crazy mike]

I prefer squats to leg presses for a number of reasons.

Rather than try to regurgitate something read in another article, I will simply give you the link so you can come up with your own conclusion:

Squats: Superior to Leg Presses for Muscle Hypertrophy and Athletic Prowess

Written by Josh Bryant, who is a monster power lifter and trainer.

I meant this article if my post didn't come out right. ...cm

[Brazensol]

Leg day accomplished (and a little more)! Did the box squats. They were tougher than the squats I did last week and only used 155 pounds (my legs are weak) for 5 sets of 5 each. It was enough though. It really took it out me but I felt overall I did them proper and with decent form. Went down slow, paused at the box but did not sit down, and pressed up trying to only use legs (no back). I had wider stance than last week and it made them harder but at the same time if felt better. Hard to explain but I'm sure you know what I mean. I will stick with these and try to add 5-10 pounds per week as I can.

Since my legs are pretty much virgin I expect to have a fairly steep increase in both weight and, hopefully, size. Looking forward to it!

Now for the little bit extra I mentioned earlier... I dropped a 5# plate on my middle right toe which made for interesting leg presses, deadlifts and calf raises... Not sure if it's broke or not yet but leaning toward not broken. It is nice and purple! Hopefully it will not interfere with next weeks leg day.

[Brett N]

Squats 100% for me. I try to stay clear of all the machines possible because it seems to involve more stabilizing and balancing muscles without them. No smith machine for sure doing squats.

Start light, too light and good form is fine. Once you get the form down and you feel solid when pushing from feet (not pushing off heels or toes) add 5# more.

I started with about 135 and added 5 pounds every time I squatted 3X a week and now I am up to 320 5X5. If I can't do a 5x5 that day, I repeat it up to 3 days. If I fail it then, I drop 10% of my weight and build up again. It's the stronglifts workout but it would work with any individual exercise.