subject: How To Build Muscle Quickly - Are Squats Really As Great As Some People Claim Them To Be [print this page] How To Build Muscle Quickly - Are Squats Really As Great As Some People Claim Them To Be
A research conducted by scientists from the University of Connecticut in 2005 found that high-volume, moderate-to-high-intensity weight training, using short rest intervals and stressing a large muscle mass, multiple joint exercises (legs, Chest, Back, shoulders) tended to produce the greatest acute hormonal elevations (notably testosterone and GH). In comparison low-volume, high-intensity resistance training methods using long rest intervals did not induce a similarly high hormonal response.
And that's where it all started. That's when people started claiming that squats are one of the best exercises that a muscle builder could have in his or her routine. That's when people started regarding squats as the single most effective exercise for muscle gain. That's when all the supposed benefits of performing squats started to get thrown around, among them are:
they have a huge potential in allowing you to pack on huge amounts of muscle mass onto your body;
they make your legs stronger, faster, quicker, and more "explosive";
they help to engage and contract just about every muscle group in the body;
they improve posture and balance;
they prevent the occurrence of injuries;
and so much more.
But, squats really that great? Or are they just simply overrated?
Well, one thing is for sure, squats do not have magical testosterone increasing properties that help you add more muscle mass in your whole body.
Although it is true that high-intensity resistance training temporarily increases your testosterone and growth hormone level, this characteristic or phenomenon is not unique to squats.
Okay, let's go back first to that research done by the scientists at the University of Connecticut. If you paid close attention you would have noticed that the scientists did not specifically mention squats in their research. What they did say is "high-volume, moderate-to-high-intensity weight training, using short rest intervals and stressing a large muscle mass, multiple joint exercises".
There is no denying that squats are a great compound exercise that work your quads, hamstrings, glutes, core, and all the stabilizing muscles in your body all at the same time. It is a very easy exercise to do... you just need an olympic bar, a squat cage, and these are available in almost every gym on the planet.
If you'll ask any power lifter or professional bodybuilder what their favorite exercise is, they'll probably say squats. Some might even say that there is no substitute for squats and that you should always have squats as part of your routine.
Unfortunately, saying that squats have no substitute is simply not true. There are exercises that are not only terrific substitutes for squats, but they are also a lot safer to do. These include workouts using the leg press machine, the leg curl machine, and a game of basketball to work all your stabilizing muscles.
For an experienced power-lifter or bodybuilder, squats have some minimal risks. But for the inexperienced, squats can actually be a 911 call waiting to happen. All in all, regardless of the weight trainer's skill level, it cannot be denied that squats do present some dangers. Furthermore, some coaches maintain that the common "half-squat" and "quarter squat" are ineffective and are likely to cause injury than full squats.
Squats present a couple of major risks. One is on your knees. But the more common and more serious risk are the ones that squats present to your back.
If you still remember from your high school Physics, more particularly Newton's third law of motion ("to every action there is always opposed an equal reaction"), if you have a 495-pound bar sitting across your shoulders then the ground must be pushing back up with an equal but opposite force to keep you from sinking into the floor. Therefore, your spine is under 495 pounds of compression--that is 495 pounds of force pushing on each end of your spine. And that's when you are just standing still. When you start moving up and down, that force will increase as a result of many factors (e.g., momentum, gravitational pull, angle/direction of motion, speed/acceleration of your motions, etc.).
If you use a leg press machine, on the other hand, only your legs are subjected to high amounts of forces. That is because on a leg press machine, forces are only applied only on your hips and on your feet. Your back or spine is not carrying any weight at all aside from what it is used to carrying (which is your body, your arms, and your head).
Some people might tell you that if you do your squats with good form you are eliminating your risks of suffering back injuries. However, this is again not true.
The thing is, not everyone's spine can handle the immense compressive loads generated by squatting. It is true that a strong core and good squatting technique can make you more capable in handling that compressive load, but the fact remains that squats compress the spine.
Our spines are not designed for handling this vertical compressive load, period. It is one of the reasons why 10.2 percent of the north American population have chronic and delibitating back problems. Our spines are much better designed for being horizontal like a horse on all fours.
So, should you do squats or not?
Well, to tell you frankly, that is not a very easy question to answer.
The thing is, squats are great if you are between 18 to 40 years old. They're also great if you have been taught how to perform them properly by a professional power lifting coach. Additionally, they are also great if you don't have a family history of back problems. And lastly, performing squats are great if you have a squat cage with safety catch bars that are set at hip height or higher.
If you have all four of these satisfied, then squats are a great exercise. If not, you will be better off doing leg presses, leg curls, do other machines, and then go out and play a game of soccer or basketball to work your stabilizing muscles.
Keep in mind that building muscle is not only about lifting weights and doing it in a wide variety of ways. Building muscle is also about keeping your mind filled with valuable information--information that will keep you healthy, safe, and happy; information that will get you closer to your goal.
So train hard, eat right, and stay safe. No amount of muscle is worth getting yourself bound to a wheelchair for the rest of your life.
