Top Exercise For Muscle Building: The Squat
Written by Chris Hammel   
Saturday, 19 June 2010 07:44
Truly, squats are the most difficult, intimidating, and painful exercise for muscle building that you could even start to think of performing.
by ChrisHammel


Truly, squats are the most difficult, intimidating, and painful exercise for muscle building that you could even start to think of performing.

You need major discipline and willpower to do them right.

The first time you perform a set of squats to failure, you'll know exactly what I'm talking about.

Even from a technical viewpoint, this exercise for muscle building is difficult to master.

Ultimately, squats are THE most effective, growth-inducing exercise for muscle building that you can do.

Due to their high level of difficulty, they force your body to release higher amounts of important anabolic hormones like testosterone and growth hormone, packing on more size and strength to your lower body than any other exercise for muscle building.

This increased hormone secretion packs muscle size onto your upper body as well.

Not to mention that this exercise for muscle building also has a "spillover effect" that helps you to perform better in all your other exercises.

When I first started squatting to failure, the amount that I could bench press increased by 20 pounds almost instantly.

Now that you're looking for an exercise for muscle building, you'd best get started with the squat.

In a nutshell-it works.

Unfortunately, there are several lifters who have not yet sought the many bonuses that come from heavy squatting.

Too many bodybuilders will come up with practically a mountain of excuses to steer clear of the squat rack.

Too many times I've heard people say "It's too hard on my knees" or "Squats stunt your growth, don't they?".

What is my answer to them?

No way.

If you really want to maximize your total body muscle gains, exercise for muscle building is something you have to do.

Proper Squatting Technique

Stay safe by doing your squats in a cage or power rack.

This gives you the ability to set the height at which you clear the bar, not to mention the ability to drop the bar on those safety pins if you need to.

The safety pins need to be positioned just below the depth that you're squatting to, and the J Hooks can be positioned at the level of your nipples.

You need to keep your head pulled back, your chest raised, and a slight arch in your lower back at all times.

When performing squats, keep your gaze straight ahead and never look up or down; plus, at no time should you be leaning too far forward.

At the bar, position your hands at about the same width as a bench press.

Before you start clearing the bar, you need to have it positioned evenly along your traps.

When you place the bar, it needs to rest across the lower portion of your traps and your rear delts.

The bar should feel like it's going to slide off.

After clearing the bar take only as many steps back as you have to.

Believe it or not, most squat injuries occur when backing up, so make sure that you only back up as far as is necessary.

Get your feet shoulder width apart and point them at a 45-degree angle.

With a deep breath, descend.

It's almost as though there is a chair behind you that you're moving to sit in.

Your knees should never bow in, so at all times make sure they are in line with your feet.

Squat until your thighs are parallel to the ground.

Upon reaching the bottom position, you should begin to rise again.

Relaxing in the bottom potion is a big no-no!

Use your legs and back to return to the upright position as quickly as possible.

When you reach the upright position, take another deep breath and continue the exercise until you complete the required number of reps.

Closing Thoughts.

Get into the squat rack-it's the best thing you can do for your body.

Treat squats with respect, and your muscle gains will amaze you.

Do squats once a week, in 2 sets of 5 to 7 reps.

Don't take it easy with this exercise for muscle building; you should keep trying to increase the weights and/or reps.

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