 |
Simply
put, squats are the most difficult, intimidating and painful
exercise you could possibly have in your arsenal. They
require massive amounts of discipline and willpower to
perform correctly. After you have performed a set of squats
to failure, you'll know exactly what I'm talking about. They
are also a challenging exercise to master from a technical
standpoint.
All this aside,
squats are one of, if not THE most effective,
growth-producing exercises you could possibly include in
your workout routine. They will pack more size and strength
onto your lower body than any other exercise out there, and
due to their high level of difficulty, they also force your
body to release higher amounts of important anabolic
hormones such as testosterone and growth hormone. This
increased secretion of hormones will pack muscle size onto
your entire upper body as well. |
In addition, squats cause
what is known as a "spillover effect": a strength gain in
almost all of your other exercises. When I started squatting to
failure, my bench press virtually increased by 20 pounds overnight.
If you're looking for serious muscle gains and you don't already
squat, you'd better get started.
Quite simply, they really,
really work.
Unfortunately, many people
have yet to experience the benefits of heavy squatting. It seems
that people will come up with just about any excuse they possibly
can in order to steer clear form the squat rack.
How many times have you
heard the all too common "They're too hard on my knees",
or "I heard they stunt your growth." What do I say to
that? Nonsense!
If you're in the gym with
the goal of maximizing your total body muscle gains, squats are an
absolute must.
Proper
Squatting Technique
For safety reasons you
should always perform your squats in a power rack or cage. This way
you can adjust the height at which you clear the bar, and you can
drop the bar on the safety pins if you need to bail. The safety pins
should be set at just below the depth you are squatting and the J
Hooks should be set at about the level of your nipples.
At all times during the
squat your head should be pulled back, your chest raised and you
should have a slight arch in your lower back. You should always be
looking straight ahead, and at no time should you be leaning too far
forward, or be looking up or down.
Step up to the bar,
placing your hands at about the same width as a bench press. Before
clearing the bar, make sure it is placed evenly along your traps.
The bar should rest on the lower portion of your traps and across
your rear delts. It should almost feel as if the bar is going to
roll off your back.
Now that you have cleared
the bar, take only as many steps back as necessary. Most squat
injuries occur when backing up, so make sure that you only back up
as far as you need to. Your feet should be placed about shoulder
width apart or slightly wider, and they should point out at a
45-degree angle.
Take a big, deep breath,
and make your descent. You should not lower yourself straight down,
but rather as if you were sitting in a chair behind you. At all
times your knee must remain in line with your feet, and they should
never bow in. Lower yourself until your thighs are at least parallel
to the ground.
As soon as you have
reached the bottom position, rise up immediately. Do not relax in
the bottom position! Drive up with your heels and straighten your
back as quickly as possible.
Once you are in the
upright position again, take another deep breath, and continue the
lift until you have completed the desired number of reps.
Final
Thoughts
You have all the reason in
the world to get into the squat rack, so go ahead and do it. Treat
this lift with respect and you'll be shocked at the resulting muscle
gains. I would recommend performing your squats once per week, for 2
sets of 5 to 7 reps. Focus on pushing yourself hard on this exercise
and continually strive for more weight and more reps.
To learn about more highly
effective, growth-producing exercises that you can include in your
routine, visit my website by clicking the link below. Most trainees
have no idea how to pick and choose the proper exercises and they
dramatically limit their gains as a result...
About The Author
 |
Once an awkward,
pencil-necked "social reject", Sean Nalewanyj is
now a renowned bodybuilding expert, fitness author, and
creator of the most celebrated natural bodybuilding program
online today: "The Muscle Gain Truth No-Fail
System".
If you can spare
just 24 minutes a day, then you too can build a powerful new
head-turning body that will skyrocket your confidence, drive
gorgeous women crazy, and leave your friends, family and
co-workers staring in disbelief... ALL in just a matter of
months: www.MuscleGainTruth.com |
|
