I don’t get caught up in the hype of “How much ya lift” anymore. I still lift heavy, I still push myself to the max, but at the end of the day there is a difference between tossing around big weight and lifting maybe a little bit less, but getting more out of your lift.

 

I see bros using the hack squat machine all the time in my gym stacking 2 – 3 plates (plate = 45lbs) on each side. The most I go up to is 2 plates per side for sets of 10-12 reps. But what I notice is that most people either wimp out and barely go halfway down, or they go down so FAST that when the sled SLAMS into the rubber bumpers at the bottom of the rails the impact bounces them back up.

 

Obviously both ways are going to hinder your gains. Why do we care how much weight is on the sled. I thought the goal is to destroy your quads? Not the machine…

 

I personally like to do the hack squat machine last on leg day when I am already fatigued from heavy squats and leg presses. At this point it takes every ounce of energy I have to keep my lower back flat against the pad as I descend at around a 3 - 4 second tempo.

 

Gains are made IN THE NEGATIVE part of the movement. If you are looking to gain muscle you want to stay there as long as possible. So don’t skip it by reducing your range of motion or by releasing tension all together and relying on momentum to perform the exercise for you.

 

Thoughts?

 

I don’t get caught up in the hype of “How much ya lift” anymore. I still lift heavy, I still push myself to the max, but at the end of the day there is a difference between tossing around big weight and lifting maybe a little bit less, but getting more out of your lift.

 

I see bros using the hack squat machine all the time in my gym stacking 2 – 3 plates (plate = 45lbs) on each side. The most I go up to is 2 plates per side for sets of 10-12 reps. But what I notice is that most people either wimp out and barely go halfway down, or they go down so FAST that when the sled SLAMS into the rubber bumpers at the bottom of the rails the impact bounces them back up.

 

Obviously both ways are going to hinder your gains. Why do we care how much weight is on the sled. I thought the goal is to destroy your quads? Not the machine…

 

I personally like to do the hack squat machine last on leg day when I am already fatigued from heavy squats and leg presses. At this point it takes every ounce of energy I have to keep my lower back flat against the pad as I descend at around a 3 - 4 second tempo.

 

Gains are made IN THE NEGATIVE part of the movement. If you are looking to gain muscle you want to stay there as long as possible. So don’t skip it by reducing your range of motion or by releasing tension all together and relying on momentum to perform the exercise for you.

 

Thoughts?

 

I don’t get caught up in the hype of “How much ya lift” anymore. I still lift heavy, I still push myself to the max, but at the end of the day there is a difference between tossing around big weight and lifting maybe a little bit less, but getting more out of your lift.

 

I see bros using the hack squat machine all the time in my gym stacking 2 – 3 plates (plate = 45lbs) on each side. The most I go up to is 2 plates per side for sets of 10-12 reps. But what I notice is that most people either wimp out and barely go halfway down, or they go down so FAST that when the sled SLAMS into the rubber bumpers at the bottom of the rails the impact bounces them back up.

 

Obviously both ways are going to hinder your gains. Why do we care how much weight is on the sled. I thought the goal is to destroy your quads? Not the machine…

 

I personally like to do the hack squat machine last on leg day when I am already fatigued from heavy squats and leg presses. At this point it takes every ounce of energy I have to keep my lower back flat against the pad as I descend at around a 3 - 4 second tempo.

 

Gains are made IN THE NEGATIVE part of the movement. If you are looking to gain muscle you want to stay there as long as possible. So don’t skip it by reducing your range of motion or by releasing tension all together and relying on momentum to perform the exercise for you.

 

Thoughts?

Couldn't agree more Scott! If you want to create muscle hypertrophy aim for a slow negative. I think your 3 - 4 second is perfect. I am of the opinion that you can actually create a too long eecentric if you go over 4 seconds and therefore this will diminish the effects of hypertrophy. With legs, especially the hack squat, you need to create a slow, controlled eccentric coupled with an isometric pause and an explosive concentric.

And I always wait for the knee cap to come flying off or the "pop" of a ruptured patellar tendon when these people go down so fast and bounce up.  You should write an article titled "Don't Train With Mo" where "Mo" is Momentum.  Quickest way to the surgeon and having no gains.

 

John

I completely agree with everything you said Scott. I see guys doing the same thing with not just hack squats at the gym all the time. Generally I go up to 2 plates and a quarter per side and do sets of 10-12 reps as well. The hack squat is usually done after doing regular barbell squats, leg extensions, and leg presses for me as well. I love the hack squat. They really destroy the lower portion of the quads well.

I agree Scott,  think the ONLY way to get stronger and bigger is to be training with the FULL range of motion. 99% of the time a person lifts there form should be as peferect as can be. The only time that its okay for form breakdown is when you're one rep maxing.