The Top Exercise For Muscle Building? The Squat!

By Author: Sean Nalewanyj
Total Articles: 53
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Simply put, squats are the most difficult, intimidating, and painful exercise for muscle building that you could possibly have in your arsenal. You require a large amount of discipline and willpower to get them done correctly. Technically, they are also a challenging exercise for muscle building to master.

Squats force the body into releasing extra amounts of anabolic hormones such as growth hormone and testosterone; they are also the best exercise for muscle building if you want to pack on serious strength and size on your lower body. Muscle size is added onto your entire upper body as well, thanks to the increased secretion of hormones.

With this exercise for muscle building, you will achieve a strength gain in almost every other exercise that you do because it causes a "spillover effect."

So, if you need an exercise for muscle building and are not already squatting, it's time to get started. In a nutshell-it works.

Unfortunately, many people have yet to experience the benefits of heavy squatting. But avoiding the squat rack is the name of the game for too many lifters.

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

*** Proper Squatting Technique

Perform your squats in a power rack or cage for safety. 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 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. It's important for you to look straight ahead and not up or down; also, avoid leaning too far forward.

Step up to the barbell and grasp it with your hands, ensuring that they're at the same width as you use for a bench press. Before clearing, put the bar evenly along your traps.

The bar should be balanced across your rear delts and on the lower part of your traps. It should almost feel as if the bar is going to roll off your back.

After clearing the bar take only as many steps back as you have to. The fact is that many squat injuries happen while backing up, so do only as much as is required.

Your feet should be placed about shoulder width apart or slightly wider, and they should point out at a 45-degree angle. With a deep breath, descend.

It's almost as though there is a chair behind you that you're moving to sit in. At all times your knee must remain in line with your feet, and they should never bow in.

You should lower yourself so that your thighs are parallel to the ground. Once you hit bottom position, get right back up. You should not relax down there!

Rise up by driving your heels into the ground and straightening your back. Once you are in the upright position again, take another deep breath and continue the lift until you have completed the desired number of reps.

*** Summary

Get into the squat rack-it's the best thing you can do for your body. You'll be shocked at the resulting muscle gains if you treat this lift with respect.

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

Don't take it easy with this exercise for muscle building; you should keep trying to increase the weights and/or reps.
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