Q: Okay, here's my question: Squat cage or smith machine? Since they can basically be used for the same exercises, what are the pros and cons of each. I was trying to equip a good home gym and looking to get a squat cage, but realized it opened a whole big debate among people in the gym.

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Are you ready to get into the best shape of your life? Let’s examine the top muscle exercises for adding new muscle to your frame!

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Without even thinking about it people perform squats many times throughout the day so it makes sense to include squatting, modified to the individual’s level of ability and mobility, as a foundational movement in one’s fitness program.

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Are you looking for a way to hit those quadriceps and hamstrings quickly, and then get the heck out of the gym? If so, then you have some to the right place. The following workout will allow you to target both sides of the upper thigh muscles, and do so in a manner which will stimulate both the fast and slow twitch muscle fibers. The next time you’re facing a time crunch and really want to hit the legs in a new way, give this routine a shot! It will deliver a full workout in minimal time.   Leg extensions, immediately followed with leg curls It’s time for a quick workout, and this includes a quick warm-up. You don’t need to utilize the treadmill or elliptical to warm up your legs today. Instead, you can use 1 to 2 sets of these lightweight movements to draw the blood into your legs and get your body ready for the heavier free weights. Use 12 to 20 repetitions per set, making 15 the target number. Despite the fact you’re trying to train fast, your repetition speed should be slow and deliberate. After you complete each set of leg extensions, immediately jump to the nearby leg curl machine and complete an equally slow and deliberate set of 15 repetitions. The goal is a slow pump and burn. 

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The hack squat is a much underrated movement when it comes to building overall mass for legs. It often falls by the wayside in most designed workout plans, as bodybuilders opt for the more popular squat and leg press, relegating it to a distant third at best. While the machine may sit empty in your gym, you can rest assured that among elite bodybuilders, the movement is very popular for building mass and delivering shape and cuts. Let’s examine a few ways this movement can be more productive for you in reaching your bodybuilding goals.

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At one point or another, we’ve all seen the great results that can be found by using twenty-repetition squats. Your lungs explode, your legs are pumped like never before, but you grow in ways previously thought unimaginable. If you want thunder thighs and to add some real mass to your frame, then twenty rep squats are the way to go. Let’s look at a few ways we can use the twenty-rep plan for other mass building movements to help spurn some new muscle growth.

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Bringing out the definition below the waist is much harder than above the waist. For most guys, making the veins pop out of the arms and chest comes with just a few weeks of dieting and a high rep workout. The abs come out a few weeks later as the fat disappears and cardio can last 30 to 45 minutes per day. The legs, however, often take much longer to develop those cuts and rivets that are so sought after by bodybuilders. In a show where most body parts are equal and conditioning is similar, it will be the man with the most thigh cuts that is the most impressive to fans, and often to the judges as well. Bringing your legs to the point where the cuts are highly visible is imperative for winning. Here are some ideas for helping with reaching this goal.

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You love to squat. You love the feeling that you get from driving several hundred pounds up from the floor to the top. Is it easy? Definitely not. However, it is necessary in order for you to reach the goals you have set for both your legs and your full body development as well. Squatting isn’t as easy as just getting under the bar and pushing away. Rather, you need to utilize good form, proper momentum, and excellent weight control if you wish to get the most out of your time in the gym. Here are some general squatting tips you should be following in order to make the most gains with the least risk of injury.

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Are you looking for a way to hit those quadriceps and hamstrings quickly, and then get the heck out of the gym? If so, then you have some to the right place. The following workout will allow you to target both sides of the upper thigh muscles, and do so in a manner which will stimulate both the fast and slow twitch muscle fibers. The next time you’re facing a time crunch and really want to hit the legs in a new way, give this routine a shot! It will deliver a full workout in minimal time.   Leg extensions, immediately followed with leg curls

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When you walk into any gym in America and take a look at the squat rack, you’re usually going to see one of three things. First off, if you’re lucky, you’ll probably see a few bodybuilders completing actual squats using good form, heavy weight, and great tempo. They’ll stand out from the rest of the men in the gym because they’ll be the ones actually wearing muscle. Next to them, you’ll see smaller, weaker men using the squat rack for various other purposes. Some will be creatively raising, turning, or otherwise utilizing barbells and dumbbells for some silly exercise they made up that ‘felt right’, or perhaps completing barbell squats in the squat rack of the crowded gym, a very big gym etiquette faux pas. Finally, you’ll see a group known only as the “Partials”. These are the trainers who are only moving the barbell down a few inches as they stumble through their squats.

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