The Top Exercise For Muscle Building? The Squat!

By: Sean Nalewanyj

[ Posted On: 2009-11-21 ]

Basically, squats are the hardest, most intimidating, and painful exercise for muscle building you could possibly do. You need major discipline and willpower to do them right. They are also a challenging exercise for muscle building to master from a technical standpoint.

They can add more size and strength to your lower body than any other exercise for muscle building out there, and since their level of difficulty is so high, they encourage your body to produce higher amounts of anabolic hormones like growth hormone and testosterone. This increased hormone secretion packs muscle size onto your upper body as well.

Plus, this exercise for muscle building leads to a "spillover effect" that translates into a strength gain in almost all of your other exercises.

It's time to get started with squatting as your prime exercise for muscle building. Squatting really works, period.

It's critical to experience the benefits of heavy squatting if you are serious about lifting. But too many lifters will make any excuse they can to avoid the squat rack.

If you're in the gym with the goal of maximizing your total body muscle gains, exercise for muscle building is an absolute must.

*** Proper Squatting Technique

Be safe and perform your squats in a power rack or cage. 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.

Set the J Hooks at roughly the level of your nipples, and put the safety pins just below the depth you are squatting to. While you perform a squat, your chest should be raised, your head should be pulled back, and there should be a slight arch in the lower part of your back. You should always be looking straight ahead, and at no time should you be leaning too far forward or be looking up or down.

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.

Hold the bar on the lower portion of your traps and on your rear delts. The bar should feel like it's going to slide off.

Now that you have cleared the bar, take only as many steps back as necessary. Most squat injuries occur when backing up, so make sure that you only back up as far as you need to.

As for your feet, they should be about shoulder width apart, pointing at a 45-degree angle. Inhale deeply and lower your body.

Instead of lowering yourself straight down, pretend as if you're trying to sit on a chair. Watch your knees to be sure they stay in line with your feet, and remember, they should never bow in.

Lower yourself until your thighs are at least parallel to the ground. Once you hit bottom position, get right back up. Do not keep yourself in that bottom position!

Drive up with your heels and straighten your back as quickly as possible. When you are back in the upright position, breathe deeply and keep lifting until your set is complete.

*** Summary

You have all the reasons in the world to get into the squat rack, so go ahead and do it. Treat squats with respect, and your muscle gains will amaze you.

I would recommend performing your squats once per week, for 2 sets of 5 to 7 reps.

Focus on pushing yourself hard on this exercise for muscle building and continually strive for more weight and more reps.

Article Source: http://www.afroarticles.com/article-dashboard

About The Author: Sean Nalewanyj's -- Access Your Free Gift: Learn the honest truth to get big muscles with Sean Nalewanyj's famous 8-part weightlifting workout course.

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