subject: Most Effective Exercise for Muscle Building: The Squat [print this page] Most Effective Exercise for Muscle Building: The Squat
Truly, squats are the hardest, most intimidating, and agonizing exercise for muscle building that you can execute. A big deal of discipline and willpower is requisite to get them done correctly.
If you don't believe me, just do a set of squats to failure.
Even from a technical viewpoint, this exercise for muscle building is tough to master. Ultimately, squats are THE most effective, growth-inducing exercise for muscle building that you can do.
Owing to their high level of difficulty, they drive your body to make available higher amounts of critical anabolic hormones including testosterone along with growth hormone, packing on more bulk and strength to your lower body than any other exercise for muscle building.
The increase in hormones secretion also helps to pack on more muscle on your upper body. Not to mention that this exercise for muscle building additionally has a "spillover effect" which allows you to perform better in all your other exercises.
I've experienced this for myself. As soon as I initially began squatting to failure, the poundage that I could press was increased by 20 pounds nearly immediately. So, if you need an exercise for muscle building and are not already squatting, it's time to get started.
The squat really, really works.
It's critical to experience the benefits of intense squatting if you are serious about lifting. But too many bodybuilders will grasp any defense they can to avoid the squat rack.
There have been so many times I've heard excuses such as "It hurts my knees" or "Don't squats stunt your development?" And what do I reply?
No way.
If you really want to maximize your total body muscle gains, it's not adequate to just show up at the gym, you really need to perform exercises that push the body and render rapid muscle growth achievable. Gains don't come by accident.
Proper Technique for Squatting:
Be safe and do your squats in a power rack or cage. That way, you can adjust the height at which you clear the bar, and you have the ability to let go of the bar on the safety pins if you have to get out. The safety pins will need to be placed just beneath the depth that you're squatting to, and the J Hooks are usually placed at the level of your nipples.
As you perform a squat, keep your chest raised, your head pulled back, and a minor arch in the lower part of your back. Always gaze directly ahead and avoid leaning too far ahead or looking up or down.
Your hands will go around the bar at approximately the same width as though you were completing a bench press.
Before clearing, put the bar evenly along your traps. When you place the bar, it needs to lie across the lower portion of your traps and your rear delts. It might feel like it's about to roll off your back.
After clearing the bar, you should only take as many steps back as is necessary. The truth is that many squat injuries occur while backing up, so do only as much as is requisite.
Put your feet about shoulder width apart and let them point out at about 45-degrees. Inhale deeply and lower your body.
Instead of lowering yourself straight down, pretend as if you're trying to sit on a chair. Take heed to ensure that your knees are in line with your feet, and avoid any tendency to bow them inwards. Squat until your thighs are parallel to the ground.
Once you hit bottom position, get right back up. Don't take a moment to catch your breath at the bottom potion. Straighten your back while driving your heels into the ground to come back to the initial position as swiftly as doable.
When you get to the upright position, take another deep breath and go on with the exercise until you finish the required number of reps.
Keep this in Mind.
There are a variety of good reasons to squat, so suck it up and go for it. If you treat this lift with respect, you will be surprised at the amazing muscle gains.
My suggestion is that you execute 2 sets of squats (5 to 7 reps each) once every week.
Focus on pushing yourself hard with this excellent exercise for muscle building and regularly add more reps and weight. The weight is right when you struggle to complete that last rep.
To learn about more about this highly effective, growth-producing exercise for muscle building, as well as other exercises that you can include in your routine, visit http://www.losefatandgainmusclefast.com/musclegain. Most trainees have no idea how to pick and choose the best exercises for building muscle and they dramatically limit their gains as a result.
