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From the newest FLEX, page 100, December 2012 (US edition):Regarding Squatting stance:"Researchers measured well-trained subjects with different types of stances: shoulder-width as well as 75% (bodybuilder squat) and 140% (powerlifter squat) of shoulder-width. The researchers examined two training loads: 65% and 75% of 1RM. Ready for the shocker? The muscle activation of the legs changed in relation to the amount of weight used, not the width of the stance. Adductor (hip muscle) activation has been shown to increase with a wide-stance... but the activation of the quad muscle was determined by the amount of weight, not the stance position."Regarding ROM:"It should really come as no surprise that partial squats resulted in inferior muscle activation compared to full squats."Free weights vs. Smith machine:"The Smith machine group was able to squat 31 - 51 pounds more than the free-weight squat group. However, the free-weight squat group elicited 43% more muscle activation of the leg muscles compared to the Smith machine squat."Squat vs. Leg Press:"Researchers examined muscle activation in the legs and compared leg-press exercises and full barbell squats. The squat produced the greatest leg activation for all the muscles recorded."REFERENCES in the article.To me, this all seemed like common sense, but I figured I post this b/c many people may not realize, or may be under the spell of certain myths or ideas. Consider all of this when building your leg routine for max efficiency.Cory
First of all thanks for sharing and your effort! Lately I considered possibly changing the one or other squat session vs. leg press, but now I know better 😉Did they specify how many subjects they measured? I guess "well-trained" wasn't deeper specified, but did they say anything else about these athletes (age, gender, powerlifter/fighter/bb etc.)?
First of all thanks for sharing and your effort! Lately I considered possibly changing the one or other squat session vs. leg press, but now I know better 😉Did they specify how many subjects they measured? I guess "well-trained" wasn't deeper specified, but did they say anything else about these athletes (age, gender, powerlifter/fighter/bb etc.)?
Welcome. I just see so many people say something like: "Leg Press works the same as a Squat." Or people who live on the Smith, but neglect EVER doing free weight Squats. They are robbing themselves.Nope, just "well-trained subjects". No greater specification. That said, I've not checked the listed references... which might go into more detail. I just quoted from the FLEX article.Cory
From the newest FLEX, page 100, December 2012 (US edition):Regarding Squatting stance:"Researchers measured well-trained subjects with different types of stances: shoulder-width as well as 75% (bodybuilder squat) and 140% (powerlifter squat) of shoulder-width. The researchers examined two training loads: 65% and 75% of 1RM. Ready for the shocker? The muscle activation of the legs changed in relation to the amount of weight used, not the width of the stance. Adductor (hip muscle) activation has been shown to increase with a wide-stance... but the activation of the quad muscle was determined by the amount of weight, not the stance position."
Quad activation depends on the bar position.
From the newest FLEX, page 100, December 2012 (US edition):Regarding Squatting stance:"Researchers measured well-trained subjects with different types of stances: shoulder-width as well as 75% (bodybuilder squat) and 140% (powerlifter squat) of shoulder-width. The researchers examined two training loads: 65% and 75% of 1RM. Ready for the shocker? The muscle activation of the legs changed in relation to the amount of weight used, not the width of the stance. Adductor (hip muscle) activation has been shown to increase with a wide-stance... but the activation of the quad muscle was determined by the amount of weight, not the stance position."
Quad activation depends on the bar position.
x2 High Bar will definately hit more quads. Front Squat even more again. Low Bar Back Squats (powerlifting style) are more Hamstring and Glutes.
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