Muscle Building
Top Exercise For Muscle Building: The Squat
Truly, squats are the most difficult, intimidating, and painful exercise for muscle building that you could even start to think of performing.
Squats need an immense amount of discipline and willpower to be done correctly.
If you don’t believe me, just perform a set of squats to failure.
Technically too, they are a challenging exercise for muscle building.
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.
This exercise for muscle building is one that helps to create a “spillover effect” by adding strength gains in almost every other exercise that you do.
When I began performing squats to failure, I noticed an almost overnight increase in the amount that I could bench press—a whopping 20 pounds more.
Your search for the best exercise for muscle building ends with the squat.
The squat really, really works.
The unfortunate fact is that too many lifters have not yet experienced the benefits of heavy squatting.
For bodybuilders, coming up with just about any excuse to avoid the squat rack is not unusual.
Too many times I’ve heard people say “It’s too hard on my knees” or “Squats stunt your growth, don’t they?”.
What’s my response to that?
No way.
If you workout because you want to make the most of your body muscle gain opportunities, exercise for muscle building is critical.
Proper Squatting Technique
Be safe and perform your squats in a power rack or cage.
That way, it’s your prerogative to adjust the height at which you clear the bar, and you can always drop the bar on the safety pins if your muscles give way.
Set the safety pins right below the depth that you are squatting and the J Hooks around the level of your nipples.
Here’s the form you need to maintain during a squat: your head should be pulled back, your chest raised, and you should have a slight arch in your lower back.
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.
Place the bar evenly along your traps before you try to clear it.
Hold the bar on the lower portion of your traps and on your rear delts.
It might feel like it’s about to roll off your back.
After clearing the bar take only as many steps back as you have to.
Only back up as far as you need to since most squat injuries occur when backing up.
As for your feet, they should be about shoulder width apart, pointing at a 45-degree angle.
With a deep breath, descend.
Instead of lowering yourself straight down, pretend as if you’re trying to sit on a chair.
Take care to ensure that your knees are in line with your feet, and avoid any tendency to bow them inwards.
You should lower yourself so that your thighs are parallel to the ground.
As soon as you’ve reach this position, start ascending.
Do not keep yourself in that bottom position!
Use your legs and back to return to the upright position as quickly as possible.
When you are in the starting position, take another deep breath and continue the exercise until you’ve completed all the reps.
Closing Thoughts.
Get into the squat rack—it’s the best thing you can do for your body.
Respect this powerful lift, and you’ll be stunned at the muscle gains that you’ll achieve.
My advice is that you perform 2 sets of squats (5 to 7 reps each) once a week.
Don’t take it easy with this exercise for muscle building; you should keep trying to increase the weights and/or reps.
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 www.Muscle-gainer.com. Most trainees have no idea how to pick and choose the proper exercise for muscle building and they dramatically limit their gains as a result.
About the Author
Toning & Building Muscle : How to Get Ripped Muscles in 4 Weeks
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