The best workout for muscle growth: the squat

For most lifters, squats are the most difficult, painful, and muscle-intimidating exercise imaginable. You have to have some serious discipline and determination to do them correctly.

Just do one set of squats to failure and you’ll know exactly what I’m talking about!

Ultimately, squats are THE most effective muscle-growth-inducing exercise you can invest your energy into.

Nothing compares to a squat when it comes to adding more size and strength to your lower body; The intense difficulty of this muscle-building workout also facilitates the release of more anabolic hormones like testosterone and the ever-powerful human growth hormone.

By stimulating hormone production, your body will also produce more muscle in your upper body.

Plus, this muscle-building workout results in strength gains similar to all of his other exercises. When I started squatting to failure, the weight I could bench press with increased by 20 pounds almost overnight.

The bottom line is that it works.

The sad truth is that too many weightlifters have yet to experience the benefits of heavy squats. Too many bodybuilders will make up every excuse under the sun to stay away from 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 is my answer?

Nonsense!

If you train because you want to maximize your body’s opportunities to gain muscle, then training for muscle growth is essential.

Proper technique for squatting

Do your squats in a rack or power rack for safety. That way you have the ability to adjust the height at which the bar passes, and you can always drop the bar on the safety pins if your muscles fail. Place the safety pins just below the depth at which you are squatting and the J-hooks close to the level of your nipples.

Your head should be thrown back during the squat, you should have a slight arch in your lower back, and your chest should be lifted.

Always focus your eyes straight ahead and avoid leaning too far forward or looking up or down.

Walk up to the bar and grab it with your hands, making sure they’re the same width you use for a bench press. Before clearing, place the bar evenly across your traps.

When you set the bar, it should rest on the bottom of your traps and rear delts. It should almost feel like the bar is rolling down your back.

After passing the bar, take as many steps back as necessary.

Most people don’t know that most squat injuries occur from going back, so make sure you only go back as far as necessary.

Spread your feet about shoulder-width apart and let them point at about 45 degrees.

Take a nice deep breath and lower your body. Imagine that you are trying to sit on a chair behind you, instead of crouching straight down. Make sure your knees are in line with your feet and don’t roll inward.

During the squat, lower your body until your thighs are at least parallel to the ground. Once you get to the bottom position, you should start going up again. Do NOT stay in that full squat!

Use your heels and back to push yourself back up as fast as your body will allow.

After reaching the upright position, take another deep breath and continue the exercise until you have completed the required number of repetitions.

Final thoughts.

There are several very good reasons to squat, so hang in there and do it.

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

My advice is to do 2 sets of squats (5-7 reps each) once a week.

Keep pushing for more weights and reps in this muscle-building workout and push yourself to the limit.