Whether you are trying to get lean or you are bulking up, squats have been scientifically proven to be the most effective exercise for increasing lean body mass and decreasing body fat.
Whether you are trying to get lean or bulking up, I encourage you to incorporate squats into your exercise regimen. The squat exercise has been scientifically proven to be the single-most effective exercise for increasing lean body mass and decreasing body fat. Working the larger muscle groups triggers a physiological adaptive response that will cause your body to produce more testosterone and human growth hormone. This will naturally help build muscle and burn body fat at an increased rate.
From a functional and athletic standpoint, you must remember that having strong glutes will often alleviate lower back pain and hamstring issues for people who have problems with those areas. If doing squats bothers your knees, try doing Myofascial Release on a foam roller for your IT band. This will help alleviate knee pain if you are squatting frequently or very infrequently.
To have good form while performing the squat exercise, imagine completely vertical lines from the toes to the ceiling or sky. Don’t let the knees cross those lines too much. Use the mirror to track your knees with your eyes and not your head, meaning keep the head in neutral position while performing this exercise. Now imagine lines through the knees that are parallel to the ground. Do not let your hips drop below your knees and keep your thighs parallel to the ground. You may let your hips drop below a bit on your warm up sets.
I like squatting heavily on Saturdays with my close friends. I recommend doing 10 sets of 10 which is scientifically proven to naturally increase androgen levels better than any other rep set scheme. For strength building, try 8 sets of 8, 6 sets of 6, or 5 sets of 5 depending on where you are with your periodization. Tuesdays I go light doing 6 to 8 sets of 10 to 15 depending on how I feel. Squatting twice a week will dramatically change your physique better than any other leg program. If you never tried it, I highly recommend it.
Chris Keith is a fitness expert with over 14 years experience in changing physiques and improving the health of his clients. He has worked with people at all levels of fitness and has dedicated his life to improving the lives of others by providing a practical and effective no-nonsense approach to health and fitness. If you want to improve your quality of life and results are what you are looking for, Chris is the personal trainer in San Diego to contact.
Contact Chris at: 619.840.9099 or www.bootcamp619.com
Richard “RJ” Jaramillo, is the Founder of SingleDad.com,
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RJ is self employed, entrepreneur living in San Diego and a father of three children. The mission of SingleDad is to help the community of Single Parents
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