THE number one exercise (maybe tied with deadlifts) is the SQUAT!
Squats are a CHAMPIONS exercise!
Squats are the KING of all exercises!
Squats are a BEASTS reason for being!!!
In case you haven’t caught on yet…squats are “da whol’ bizness” (think Arnold)….and if you’re not doing them..start NOW!
You simply can’t get strong, built-up legs by doing leg extensions!
I’m JACKED up after my squat session yesterday, which is why i’m so pumped to brag about the benefits of squatting!
I won’t get technical this time around, but you need to get down to basics, get a bar on your back and attack squats.
Squats will build pure strength, size, power, and explosiveness. If you want your legs to grow, throw some HEAVY weight on the bar and SQUAT!
DISCLAIMER for my female readers: Don’t think you are omitted from the use of heavy squats! Do not think that your legs will get too big or too muscular. It takes much more than squatting heavy to do that (drugs, hormones, and ample amounts of calories, etc). Besides, squats will help develop your Kardashian/J-Lo butt! It’s a win-win!
There are a bunch of different rep/set schemes you can use (especially depending on your training experience) but I generally like rep ranges of 5-8 with about 3-4 working sets.
Currently, I’m trying to get my legs to grow again and have been doing reps in the 2-8 range and training them twice per week. Great for beginners, but be sure to take a deload after several weeks of heavy squatting.
The legs are known to respond well to high rep work. Therefore, along with my heavy squatting, I have been throwing in a last set HIGH REP finisher….and these are just pure BRUTAL! I love it! These will rock your legs and will definitely be a good test of strength and will power…you just have to want it!
I wouldn’t do more than 2 high rep sets per session…one is all it takes if you’re doing them right 😉
A couple key points to a strong and safe squat:
Feet outside hip or shoulder width, feet slightly turned out.
Get your eyes fixed on a point straight ahead and avoid the temptation to look up too much and strain your neck.
GRIP the bar TIGHT!
Before lowering the weight, fill your belly with air to create a nice ‘belly of support‘ (Practice without a bar first). Keep the air in the belly until you have gone down and then up. Some pros can maintain the “belly of support” for a couple of reps, but this takes some work…..or you’ll just pass out! Not fun!
Break at the hips first (not the knees) to start the decent.
Attack it…be aggressive…and explode up!
There is so much more to squats than this post addresses. You can incorporate many different types of squats from Zercher squats to Overhead squats and squats with sandbags or kb’s, etc etc. I will get into more on this in another post...time is precious and I want you getting out there and squatting!
My squat workout yesterday:
A couple warmup sets, then;
1×6, 1×4, 1×2, and 1×25!
It was GREAT and I felt STRONG! I am feeling it today and LOVE it…I just know my legs are growing!
Nothing left to say but, Shut up and Squat! 😉
Get after it!