Article By Chris Chew, Singapore based AMFPT Certified Master Trainer|
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Want to build Big Huge Muscles? Then you must Squat! The Squat will build big muscles on your entire body frame.
There are 3 types of people in this world.
To build muscles fast and big, you must SQUAT! The squat is often touted as the king of exercises and is grouped together with the dead lift and bench press, collectively called the Big Three for power and muscle mass building Dead Lift To Build Incredible Back Muscles! You wanna be big and enjoy a symmetrical physique, you must squat. Period. In most gym, the squat rack is there collecting dust. Why? Because most people think that their legs will be hidden by their pants. Why bother? How dead wrong they are. Wait till you see them in their shorts or swim wear. You will see Spiderman ..er ..I mean spider legs.
Another reason why people avoid squatting exercises is because the squat work on many major muscles and is grueling work. When you perform squats correctly, you will huff and pant, wheeze, head spinning woozily, see stars, sweat profusely and your entire body will be screaming for you to stop.
Of course the exercise is brutal! You are working out about 75% of your entire muscular structure including your shoulders, traps, back, gluteus, hams, calf, abs and many other synergistic muscles in a single exercise, isn't that supposed taxed your strength, endurance and your cardio health? Isn't that the best exercise? Isn't that why the results from squats will be astounding?
As an added bonus to building big muscles , you will be burning fats like crazy since the squat, given its intensity placed on your body, your metabolism zooms straight up! If your body fat ratio is high, it will help you lose weight.
And because of the degree of difficulty, squats also force your body to release higher amounts of growth hormone , resulting in new muscle growth in all areas of your body. In addition, squats will cause a spillover effect, enabling you to gain strength in all of your other lifts. Awesome! It just befuddles me why, with all these benefits, people are avoiding squats like a bubonic plague. As for the hard gainers, squat will pack on pounds after pounds of muscle on your entire body! So hard gainers, you must squat to grow big!
If you have never squatted before, start doing so. Especially so for thin and skinny people who are called the hardgainers . With the correct form, heavy weight and sheer intensity, you will see good results in just weeks. Not just your lower body. Your entire frame will take on a different form . Guaranteed!
Before we proceed to the exercise itself, you must know that since squats are performed with heavy weight, correct form and techniques are critical and cannot be compromised. Anything less, you may sustain serious injury. However, when you adhere to the proper technique, you will be very safe and will enjoy all the benefits that come with the squat. Don't cheat yourself and substitute squats with leg presses. They are of a different class!
How To Squat
For safety reasons you should always do your squats in a power rack or cage so that you can set the height and have the safety mechanisms built in on the rack. If you squat with only the barbell, a spotter is absolutely necessary if you are performing heavy squats. But heavy squat you must for awesome muscle building and fat burning results.
At all times, pull back your head. Chest out shoulder peeled back. Look straight ahead or slightly above eye level and your back must be arched and never be rounded. Never! Also keep your torso as straight as possible and not bent forward. Never look down for you might lose your balance and topple over. It will also make you lose your form of an arched back and upright torso if you look down.
Your feet should be about shoulder width and toes pointing slightly out. The bar resting comfortably on your traps. Breathe in deeply as you descent. Do not bend forward, instead sit down on your tail bone as if sitting on a stool behind you. Watch out that your knees do not protrude over your toes as that will cause your knees to bear the brunt of the weight and thus the often touted excuses about knee injury. Your knees must at all times be in the same direction as your toes so that they do not buckle. Lower until your thighs are parallel to the floor and if your form is still good and your knees can take it, go lower.
As soon as you reached the bottom, ascent immediately but do not bounce. Never relax at the bottom position! Dig your heels into the ground to drive you up. I repeat , the weight should be on your heels and not your toes. Breathe out forcefully as you ascent. Then repeat the exercise.
How many reps? Its up to you how much you can take. Personally, I like to do 10-12 reps per set. When I feel like it, I will do breathing squats of 30 reps. But then, that is another exercise altogether.
It's bad for my back - For the same reasons about strengthening your tissues, squats also exercises your lower back. When done in correct form, it actually builds strong muscles on your lower back and not only correcting you from bad posture that results in a bad back, it may even give you a healthy strong back. Again, it will only hurt your back if done in poor form like bending forward or doing it with a rounded back instead of arching it during the movement.
It will give you high blood pressure and bad for the heart - Sure, your blood pressure will rise as your heart will beat faster from the exercise. That is only temporary and not dangerous unless you already have those problems in the first place. Other than that you are actually exercising your heart and cardio vascular system to strengthen it. How can that be dangerous? Don't most exercises elevate heart rate and increase blood flow? Then they should ban the treadmills and close all swimming pools! Do you buy that nonsense?
So, now that you know that squat is the king of bodybuilding exercises, are you the type that makes things happen or are still contend to be wondering what the heck happened? SFO