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Several bodybuilders are so enamored with the bench press that they forget to use one of the most effective full body exercise - the squats. The squats is known as the grand daddy of all exercises because of the benefits one can get from it. First, the squats build strength and initiate muscle growth on the largest muscle in your body - your legs. The legs consist of several muscle parts but are mainly divided in groups such as: the quadriceps, hamstrings, glutes/ buttock muscles and calves. During squats the quadriceps is the main muscle group targeted, however, the hamstrings, glutes and calves also participate in the compound movement of the squats. Secondly, the squats not only involve the leg muscle group but also initiate resistance to your upper muscle group like your trapezius and your back muscles. When the bar sits and digs down into your trapezius, you struggle to lift it up thus creates the aggressive movement we want to develop and gain lean mass. Third, the squats promo...

So what's the deal with everyone avoiding leg workouts? Doing leg workouts seems like it's something that many weight lifters don't care to do. It's like people think that focusing only on their upper body is the best thing to do, while in reality it's crippling your muscle gains. Why? Well you will soon find out as you continue reading. I realized that many lifters believe that by not working out on their legs and solely training their upper body is a great thing to do, because they would only need to worry about getting their upper body bigger without being concerned about how big their leg muscles are. And this may seem logical in a way, for most people will not ask you to lift up your pants to show off your calf muscles because all the real attention is on the upper body. Despite this working on your legs is not only important so that you won't look abnormal with a ripped huge chest and biceps while having tooth picks as your legs, for a good leg workout s...

In order to build muscle in an effective manner, you need to use free weights. This is because you are actually able to lift the heaviest weights using barbells. This enables you to gain more muscle because you are straining yourself more. This does not however mean that you need to stress your body into breaking down. It means that straining your muscles is good for them as they are able to build resistance as they heal which makes them stronger and even bigger than before. With the use of barbells, you are assured of safety because they facilitate natural movement. Your movements are fluid and they do not force your body into movements and patterns which are not natural. In addition, you are able to perform a wide variety of exercises with the barbells which helps to break the monotony and keep you not only motivated, but focused as well. The proper execution of barbell squats enables you to gain huge amounts of muscle on your body and they have been proven to be the most essentia...

What if you want to get strong all over your entire body, and create a surge of muscle growth hormones in just ONE movement? What if just ONE movement would help propel your athletic career and make you jump higher, run faster, and hit harder? Ok, ok, so its not that simple, but the SQUAT is perhaps THE most fundamental movement for packing on muscle mass and improving athletic prowess. That's a pretty big claim, but backed up through YEARS of evidence and past monsters who squatted and squatted heavy to build rugged physiques with the strength to match. While a lot of people will often stick to just one style of squatting, for athletes and strength freaks alike, its important to use a variety of squats in your training program. This will prevent cns fatigue, mental burn out, and will have you making progress for years on end. Here are some of my favorite squatting variations and some general set/rep guidelines for you to follow. 1) Back Squats. You can go low bar or high bar wit...

Squats are no doubt the hardest, most demanding, and painful exercise for building muscle that you can do. Proper discipline and willpower are needed to do them correctly.. If you do some squats until you can do no more then you know what I mean. Even experienced bodybuilders have trouble mastering the squat. However, if you want to experience fast muscle gain then there is no doubt that the squat is the best exercise to achieve this. Because they are hard to do your body releases greater amounts of testosterone and growth hormone. This means you will gain more size and strength to the lower body area. Your upper body will also gain more muscle from a larger hormone secretion. Another factor is that by doing the squats it will help you to excel in your other exercises. You should make the squat your number one exercise above all else for building muscle. So now it's time to start on those squats but to do these properly you need to follow a few rules. To keep safe when performing...