Ive been doing hack squats for about 15 months. Right now I am doing 450 pounds 25 reps 10 sets?

Question

I was up to 500 but the doc got upset my knees were hurting too so I backed downb to 400-450. As you might guess my legs are like rocks and Im really happy they are but there is almost no definition at all. Ive started doing a free weight leg press (not sure what its called but you lay on your back and push up with your legs. This is a lot harder than hack squats. So far I am only able to do 200lb x 25 and 4 sets. Question: will this new exercise help me get more definition in my thighs?

Answer 1

why would you want to get definition? you seem more like a powerlifter as opposed to a bodybuilder.

squats in general are harder than leg presses...i think you're just not used to it yet. you should be able to throw on the weight pretty easily.

as far as definition goes, it's all about bodyfat. from your pic, it looks like you're a pretty big guy...built like a tank. i mean...if you want definition...you'd probably have to start eating cleaner and not so many fatty foods or something. you still gotta eat a lot to maintain all that muscle mass. doing lots of cardio is actually bad for muscle gains/strength but good for losing fat. so i say just watch what you eat a little bit since i don't think you want to lose your muscle.

btw...don't listen to what Panacea said...he has no clue what he is talking about. it sounds like he has never worked out before in his life.

Answer 2

Leg raises and curls are what add definition to your legs dude. Squats and presses are a FULL BODY exercise. You don't do them to get a specific area but as a generalized whole body effect. They cause your entire body to grow muscle and become strong but do little for specific areas. You get big without definition is the result. What you need to do is lower your full body workout a little (not alot...just enough to fit other exercises in). Then add in the smaller exercises to mold definition into that muscle mass. You work on one area at a time. So, you continue your main workout of large whole body exercise, like your squats. But, two to three times a week, throw in your leg raises and curls on a machine or something. This won't add any mass, of course, but it WILL cut your leg into the shape you want. Note that these exercises do nothing without the squats.

Answer 3

stay away from hacks - they stress the knee joints too much

try box squatting as described by westside training www.westside-barbell.com

be wary on leg press to not round your pelvis too much or your lower back will suffer!

it sounds to me as if you have plenty of great mass but too much fat

if you really want to rip them up - you need to up your aerobic work per week and add in some defining exercises like lunges and stair or step walking - aim for sets of reps 50 working up to 100


they will burn you like never before - you will lose some mass but with the added definition it wont look that way


good luck

Answer 4

If you were heavy before you started you are fat into muscle and there will be no definition without cross training. Sorry