For most lifters, squats are the most difficult, most painful, and intimidating workout for muscle growth you could ever imagine. You've gotta have some serious discipline and determination to do them correctly.
Just crank out a set of squats to failure and you'll know what I'm talking about!
Ultimately, squats are the most effective, growth-inducing workout for muscle growth that you can invest your energy into.
Nothing holds a candle to a squat when it comes to adding more size and strength to your lower body; the intense difficulty of this workout for muscle growth also facilitates the release of more anabolic hormones like testosterone and the ever powerful human growth hormone.
By stimulating hormone production your body will produce more upper body muscle too.
In addition, this workout for muscle growth results in a strength gain in close to all of your other exercises. When I first began squatting to failure, the weight that I could bench press increased by 20 pounds almost over night.
The bottom line is-it works.
The sad truth is that too too many weight lifters have not yet experienced the benefits of heavy squatting. Too many bodybuilders will come up with every excuse under the sun to steer clear of the squat rack. There have been so many times I've heard sayings like "I heard squats stunt your growth" or "It's bad for my knees."
And what's my response?
If you workout because you want to maximize your body's muscle gain opportunities, then workout for muscle growth is essential.
Proper Squatting Technique
Do your squats in a power rack or cage for safety. That way, you have the ability to adjust the height at which you clear the bar, and you can always drop the bar on the safety pins if your muscles fail. Set the safety pins just below the depth that you are squatting and the J Hooks near the level of your nipples.
Your head should be rolled back during the squat, you should have a slight arch in your lower back, and your chest should be raised.
Always focus you eyes straight ahead and avoid leaving too far forward or looking up or down.
Step up to the barbell and take hold of it with your hands, making sure that they're at the same width as you use for a bench press. Before clearing, place the bar evenly along your traps.
When you place the bar, it should rest across the lower portion of your traps and your rear deltoids. It should almost feel like the bar will roll off your back.
After clearing the bar take as few steps backward as you have to.
Most people do not know that most squat injuries occur when backing up, so be sure to only back up as far as is necessary.
Spread your feet approximately shoulder width apart and let them point out at about 45-degrees.
Take in a nice deep breath and lower your body. Imagine that you're trying to sit on a chair behind you, instead of lowering yourself straight down. Make sure your knees stay in line with your feet and do not bow inwards.
During the squat, lower your body until your thighs are at least parallel to the ground. Once you reach the bottom position, you should start to rise again. Do NOT keep yourself in that full squatted position!
Use your heels and back to get yourself back up as fast as your body will allow.
After you reach the upright position, take in another deep breath and continue the exercise until you have finished the required number of reps.
There are several very good reasons to squat, so suck it up and go for it.
Treat squats with respect, and your muscle gains will shock you.
My advice is that you do 2 sets of squats (5 to 7 reps each) once per week.
Keep pushing towards more weights and reps on this workout for muscle growth, and push yourself to your max.