|
|
You Ain't Squat
'Till You SQUAT!
by Sean Nalewanyj
www.MuscleGainTruth.com
Simply put, squats are the most difficult, intimidating and painful
exercise you could possibly have in your arsenal. They require
massive amounts of discipline and willpower to perform correctly.
After you have performed a set of squats to failure, you'll know
exactly what I'm talking about! They are also a challenging exercise
to master from a technical standpoint. All this aside, they are also
the most productive. Squats have packed more muscle onto skinny
frames than any other lift out there. Because of the degree of
difficulty, squats also force your body to release higher amounts of
important anabolic hormones, such as testosterone and growth hormone,
thus resulting in total body muscle growth. In addition, squats also
cause what is known as a "spillover effect": a strength gain in
almost all of your other exercises. When I started squatting to
failure, my bench press increased by 20 pounds! If you're looking for
serious muscle gains and you don't already squat, you'd better get
started. Quite simply, they really, really work.
Unfortunately, many people have yet to experience the benefits of
heavy squatting. Why? It seems that people will come up with just
about any excuse they possibly can in order to steer clear form the
squat rack. How many times have you heard the all too common "They're
too hard on my knees", or "I heard they stunt your growth." What do I
say to that? Nonsense! With the exception of a very small population
of lifters, everyone can squat! The main reason that the squat rack
seems to collect dust faster than any other piece of equipment in the
gym is simply due to the amount of intensity one must generate in
order to squat effectively. In addition to that, many myths have come
up over the years that have convinced people to steer clear of this
exercise. Let's take a look at these myths and clear them up once and
for all.
Myth #1: "Squatting will ruin your knees"
Just as the muscle tissue in your body strengthens when exposed to
stress, the tendons, ligaments and other connective tissues in your
body will also thicken in response to weightlifting. Because of this,
heavy squatting can only increase knee strength. By strengthening the
supporting muscles around the knee, you will also end up with much
greater knee stability and strength. Knee problems when squatting
will only occur through improper form, namely relaxing in the bottom
position. When you relax the knee joint, it separates slightly,
placing it in a compromising position. The solution? Don't relax in
the bottom position! It's that simple. Keep everything tight and
flexed and you'll have no problems.
Myth #2: "Squatting is dangerous to the spine"
Again, weightlifting will only strengthen ligaments and connective
tissues. If you like, you can use a weight belt when performing
heavy, low rep sets, but otherwise you won't need it. Some lifters
find squatting uncomfortable to the cervical spine (your neck)
because of the bar resting there. Most lifters get used to it, but if
you find it to be a big problem you can simply place a towel or pad
underneath the bar.
Myth #3: "Squats are dangerous to the heart"
Many weightlifting exercises restrict blood flow due to long periods
of muscular contraction. Elevated blood pressure will result from
this, but it is only temporary and isn't dangerous. The heart, just
like all other muscles of the body, will adapt to the stress that is
placed upon it. Therefore, squatting will help to strengthen the
cardiovascular system. However, just to remain on the safe side,
those with coronary diseases may want to consult a physician before
beginning any kind of weight training program.
Myth #4: "Squats will decrease your speed"
It is a well known and accepted fact by exercise physicists that the
stronger a muscle is, the faster it will contract and the more force
it can apply off the ground. Therefore, speed can only be increased
through the use of squatting. I was a 100 metre sprinter in high
school, and when I incorporated heavy squats into my weightlifting
routine I was able to cut a full second off my time.
Well, so much for those myths! The important thing to remember is
that any negative consequences brought on by squatting are the result
of improper technique and not the exercise itself. Squatting is safe
and hugely effective. So if you're one of those people who fears the
squat, quit being a wimp! Gather some courage and drag your ass over
to the squat rack. Well, what do you say? Do you want to get huge? I
mean really, really huge? Then continue reading and be prepared for
some mind-blowing gains.
Still with me? Awesome; it's all about proper technique.
The Proper Squatting Technique:
For safety reasons you should always perform your squats in a power
rack or cage. This way you can adjust the height at which you clear
the bar, and you can drop the bar on the safety pins if you need to
bail. The safety pins should be set at just below the depth you are
squatting and the J Hooks should be set at about the level of your
nipples.
At all times during the squat your head should be pulled back, your
chest raised and you should have a slight arch in your lower back.
You should always be looking straight ahead, and at no time should
you be leaning too far forward, or be looking up or down.
Step up to the bar, placing your hands at about the same width as a
bench press. Before clearing the bar, make sure it is placed evenly
along your traps. The bar should rest on the lower portion of your
traps and across your rear deltoids. It should almost feel as if the
bar is going to roll off your back. Now that you have cleared the
bar, take only as many steps back as necessary. Most squat injuries
occur when backing up, so make sure that you only back up as far as
you need to. Your feet should be placed about shoulder width apart or
slightly wider, and they should point out at a 45-degree angle.
Take a big breath, and make your descent. You should not lower
yourself straight down, but rather as if you were sitting in a chair
behind you. At all times your knee must remain in line with your
feet, and they should never bow in. Lower yourself until your thighs
are at least parallel to the ground. If in doubt, go lower!
As soon as you have reached the bottom position, rise up immediately.
Do not relax in the bottom position! Drive up with your heels and
straighten your back as quickly as possible.
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. How many reps should you perform? It depends. There are many
who say that 20 rep squats are the most beneficial. Others say 12-15.
Some people might use 6-8. It all depends on the person. I personally
perform 5-7 reps. Experiment and see what works best for you!
My Final Thoughts
So there you have it. You have all the reason in the world to get
into the squat rack, so go ahead and do it! Everyone should be
squatting! Bodybuilders, athletes, powerlifters, tap dancers....
Squats truly are the king of all exercises. When performed correctly
they are not dangerous. Treat this lift with respect and you will
make gains that you never thought were possible. And always remember,
you ain't squat until you SQUAT!
|
About the
author:
Sean Nalewanyj is a bodybuilding expert, fitness author and
writer of top-selling Internet Bodybuilding E-Book:
The Truth About Building Muscle.
If you want to learn how to build the greatest amount of lean
muscle mass and strength possible in the shortest period of
time, visit
his website:
Muscle Gain Truth
|
|
|
