Simply put, squats are the most difficult, intimidating and painful exercise for muscle building that 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 for muscle building to master from a technical standpoint.
All this aside, squats are probably THE most effective, growth-producing exercise for muscle building that you could possibly include in your workout routine.
They will pack more size and strength onto your lower body than any other exercise for muscle building out there, and due to their high level of difficulty, they also force your body to release higher amounts of important anabolic hormones such as testosterone and growth hormone. This increased secretion of hormones will pack muscle size onto your entire upper body as well.
In addition, this exercise for muscle building causes 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 virtually increased by 20 pounds overnight. If you’re looking for an exercise for muscle building 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. 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!
If you’re in the gym with the goal of maximizing your total body muscle gains, exercise for muscle building is an absolute must.
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 delts. 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, deep 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.
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.
Final Thoughts
You have all the reason in the world to get into the squat rack, so go ahead and do it. Treat this lift with respect and you’ll be shocked at the resulting muscle gains. I would recommend performing your squats once per week, for 2 sets of 5 to 7 reps. Focus on pushing yourself hard on this exercise for muscle building and continually strive for more weight and more reps.
To learn about more about this highly effective, growth-producing exercise for muscle building, as well as other exercises that you can include in your routine, visit www.MuscleGainTruth.com. Most trainees have no idea how to pick and choose the proper exercise for muscle building and they dramatically limit their gains as a result.
Get on the right track today with building mass muscle and discover more of the best exercises for muscle building at Muscle Gain Truth.
Filed under Fat Burning by on Oct 15th, 2009. Comment. 
The Delay Is Over – It Is Finally Here!
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Filed under Fat Burning by on Oct 15th, 2009. Comment.
Is your weight training on track? Are your goals finally in sight?
How do you know?
Have you kept track of your progress so that you actually know how you are doing and can reward yourself for your achievements?
Many people have trouble with this. Our goals and progress reports end up on various bits and pieces of paper that we can’t seem to find. When we do locate them, we can’t make heads or tails of our scribbled notes.
Well, all of that will change when you download our handy Workout Logbook.
To download your personal Workout Logbook right click here and select “Save As”.
You will need Adobe Reader to read and print your Logbook. You probably already have this on your computer, but if not you can download it at no cost from Adobe.
Filed under Fat Burning by on Oct 15th, 2009. Comment.
In this video Sean Nalewanyj gives you the straight scoop without the bull on the best way to get that elusive six pack.
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Filed under Fat Burning by on Oct 14th, 2009. Comment.
Do you know the best exercise for fat loss?
So you think you already know the answer to this question.
Performing cardio exercises on a regular basis for at least an hour.
And weight training?
Nope.
Weight training is good for building muscle, but doesn’t do much for fat loss, right?
Dead wrong.
What if I told you that training with weights is one of the best ways to lose fat?
What if I said that performing cardio exercises for a prolonged duration at low to moderate intensity is not the best exercise for fat loss?
Believe me, I’m telling the truth.
If you want to know the real secret behind the best exercise for fat loss, keep reading.
So why exactly is weight training the best exercise for fat loss?
It’s pretty simple. When you train with weights, you’re building muscle.
Muscle helps your body burn fat at a quicker pace.
This happens because muscles are made up of metabolically active tissue.
When you have more lean muscle mass in your body your basal metabolic rate increases.
Having a higher metabolic rate is good because it enables your body to burn fat with improved efficiency.
If that wasn’t enough, the effect that weight training has on your body’s metabolic rate lasts for days at a time.
This means that working out with weights not only helps you to burn more fat but also makes you keep on burning off fat.
Weight training has the power to turn your body into a fat burning furnace.
That’s why it is the best exercise for fat loss.
Should you rely solely on weight training to meet your fat loss goals?
Does cardio have any role to play?
Yes, cardio is still important.
The best exercise for fat loss is one that combines both weight training and cardio.
Won’t that consume a lot of time?
It’s not really possible to spend all your time in the gym.
Well, here’s the trick.
The best exercise for fat loss is not just a combination of weight training and cardio, but a combination of high intensity weight training and cardio.
If you want to maximize the amount of fat that you can burn, you need to really amp up the intensity.
Your workout should not be one that you can cruise through on autopilot with your eyes glued to the television screen.
You will have to sweat if you really want to see rapid results.
Combining cardio and weight training is not the best exercise for fat loss; you have to ensure that both your cardio and weight training sessions are high intensity.
The best part is that you don’t have to spend all your time in the gym.
In fact the best exercise for fat loss will entail doing cardio three to five times a week and training with weights for three to four non-consecutive days in a week.
As a matter of fact, you can combine your cardio and weight training sessions.
For maximum fat burn, you should perform your cardio exercise immediately after training with weights.
Now that you know the basics, it’s time to get down to the nitty-gritty.
To learn more about the best exercise for fat loss, click on the link below….
Filed under Fat Burning by on Oct 14th, 2009. Comment.
