Squats

Squats are often referred to as the king of all muscle building exercises. With the right squatting plan along with a higher dietary intake squats can will cause a strong weight gain of solid muscle. No other exercise can produce the kind of intensity level which squats can provide. Even though squats are thought of as mainly a leg exercise they will help produce gains all over the body because they boost the metabolism, thus nutrients and proteins can be processed faster. Squats can also help boost power output on exercises for the upper body. If you want to pack on as much muscle as your genetic potential will allow squats should form part of the exercise plan.

Squats are quite a complex exercise that will require some practice. They should be started off very light until correct form is achieved. Once comfortable with squatting the poundage should be worked up gradually over the course of a few months. As you push to use more and more weight you should notice good gains when strength level for the squat is trebled, believe me this is not that hard to do. Most average, healthy men without any joint or back problems, have the potential to squat at least 100 - 120 kilograms (220 - 265 pounds). I have terrible genetic potential for muscle building, with naturally small muscles and a narrow frame, yet I managed to squat well over 300 pounds for ten repetitions at only 176 pounds body weight. With squats its all about intensity, hard training is a must for results. The great news is the harder the training the less sets and exercises needed for the legs, plus the less frequent squats are needed. I used to hate squatting but I trained extremely hard on them because I knew the potential results they bring, plus I loved the fact that I only had to train on squats once every ten days, I also only ever did four total sets and three of those were warm ups!

Just concentrate on improving the poundage every time squats are performed. Remember that although squats require extreme hard effort on that last all-out set, that set will last about 30 seconds and its over. To me this way of training not only produces the best strength and muscle mass gains but to me its much better than spending an hour on leg training every three or four days!

One point I must stress here is that if you decide to try out the advice given on squats you must perform them in a gym with the correct safety racks. Also squat under the supervision of a qualified instructor who can help you use correct form. Squats should never be done alone and especially without safety racks. Believe me with all the poundage on your back you'll need every effort to push that last, important repetition. If you're worrying about how to get the bar off your back you'll never produce the kind of effort required to keep beating the poundage used for the last workout!

Bodybuilders who don't squat are those who will miss out on very good gains in strength and muscle mass.

How to perform the Squat:

While the barbell is resting on the squat racks stand directly under it with your feet flat on the floor, and about shoulder width apart. Position the bar across your shoulders behind the neck and hold the bar tightly out near the plates. Try to position the bar a little lower across the trapezius muscle in order to miss the vertebrae at the neck.

Once the bar is in position gently lift it up pushing from the legs. Then gently take a small step back in order to clear the hooks on the squat rack but staying within the safety frame of the rack. Now stand straight with feet approximately shoulder width apart, make sure toes are pointing outwards slightly. Slowly bend the legs lowering your body into a comfortable squatting position, try to keep the back as flat as possible throughout the movement. It may be best to always look straight ahead and up a little as though you're looking at a taller man, this will help you maintain balance and keep the torso straight. As the body lowers the knees should travel forwards over the feet, or even slightly outwards so legs move apart - the actual fine movements here will depend on the individual and their body characteristics. The main thing to remember is maintain balance at all times.

Don't lower the body all the way to the bottom, a full squat is actually when the top of the hips is level with the top of the knees, in this position the thighs should appear parallel to the floor. If you're new to squats it may be best to do half squats until you gain experience. After reaching your desired level drive the legs straight to get back to the starting position.

Squat Midway:

Squat diagram midpoint

Breathing technique when doing Crunches.

Inhale as the body lower to the squat and exhale as you drive upwards.

Squat exercise tips:

Always look up to help keep your balance and try not to let your back fold down to your legs in the bottom position. Do not bounce at the bottom. Some trainers can't seem to stop their heels raising up during the downward movement, they often use a wooden block placed under the heels to help maintain balance. I have never tried this, but if you attempt to squat in front of an instructor he will assess your requirements. Always use a weight lifting belt while squatting.

Take your time to learn effective squatting, the muscle weight gains will make them worth the effort!

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