by Darrel James

The squat can be the most excruciating and high pressure exercise for the standard bodybuilder. Perseverance and resolve are the requirements for doing a squat properly. You may be familiar with what I'm talking about when you hit the gym and fail to do just one set of squats. Even from a practical point of view they are a difficult work out for muscle building. If you're seeking for the most efficient work out to build muscle quick the squat is a must.

The squat is the best exercise when aiming to add more strength and size to your lower body, and because this work out can be very demanding on your body it will drive your body to release more anabolic hormones like testosterone and growth hormone. Because of this release of testosterone and growth hormone, the muscle size of your upper body increases as well. This workout for muscle building is one that helps to form a spillover effect by adding strength gains in almost every additional work out that you perform. When I first started squatting to failure, the amount that I could bench press improved by 20 pounds almost instantly. If you require fast muscle gains, squatting should be your chief exercise.


The squat will give you the muscle gains you looking for but how? There are many bodybuilders today that claim to spot no major remuneration from intense squatting. For bodybuilders, coming up with just about any reason to steer clear of the squat rack is not uncommon. From restrictive growth to knee problems are the usual reasons bodybuilders present in order to keep away from the almighty squat.

What is my answer to them? That's all baloney

If you workout because you want to make the most of your muscle gain chances, exercise for muscle building is important.


Good Squatting Technique

Make certain that you execute your squats in a power rack or cage for safety reasons.

This will permit you to adjust your height at which you can clear the bar and make use of the safety pins if your muscles become exhausted. Put the safety pins right beneath the depth that you are squatting and the J Hooks around the height of your nipples.

For this workout you need your lower back a little arched, your chest raised and your head pulled back.

When performing a squat, keep your focus in front of you and don't look up and down; don't lean in too far forward.

Pace up to the barbell and grab it by your hands, making certain that they're at the identical width as you use for a bench press.
The bar should lie evenly along your traps before clearing.

It should rest on the lower part of your traps as well as on your rear delts.

It ought to almost seem like the bar will roll off your back.

After clearing the bar take only as many steps back as you have to.

The fact is that countless squat injuries take place while backing up, so do just as much as is necessary.

Your feet must be pointing out at a 45-degree angle, about shoulder width apart.

Breathe in before squatting

Pretend that you sitting when lowering yourself down.

Make certain that your knees are in line with your feet.

During the squat, lower your body until your thighs are at least parallel to the floor.

Once you've reached the bottom posture, begin ascending.

Don't pause to grab a breather once you hit the bottom part.

Return to the initial pose as fast as possible by straightening your back while driving your heels into the ground.

Once you reach the starting stance, take another deep breath and the carry on until you a completed all your reps.
These a my concluding thoughts

There are plenty of advantages to doing a squat so go out there and do them.

Treat squats with respect, and your muscle gains will amaze you.

Do 2 sets of 5 to 7 reps once every week.

You want to really drive yourself with this workout for muscle building and keep increasing the weights and/or reps.

For more info on How to gain muscle fast you can go here: How to get big biceps fast

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Last Updated on Tuesday, 21 June 2011 22:42