If I had to
choose just one weight training exercise that builds overall lean muscle mass
and increases strength, it would have to be squats.
But it's
important to learn how to squat correctly.
Having good
form and technique is crucial to get the maximum benefit and to avoid injury.
It's not a difficult exercise to perform, and I recommend it to anybody.
Originally,
I had planned to make a list of "10 reasons why you should squat",
but I ended up expanding the list as I went on.
Some of
these I have researched and some are from my experience of squatting over the
years.
People still
have a misconception about squatting and think they are meant only for pro
athletes and bodybuilders.
That's not
true; squatting is suitable for anybody, both male and female, who are
interested in building lean muscle and burning fat as well as improving their
health.
Why Every
Woman Should Squat
It is
especially great for the ladies that want a great set of legs and a sexy butt.
Think Jen Selter, Instagram Sensation.
Jen Selter
has inspired thousands of women around the world to get a bigger butt.
If you don't
know who Jen Selter is, you can do a Google search to get more information
about her.
If you are
on Instagram, you may have seen her photos.
It's quite
possible that Jen Selter had a huge influence on a lot of girls wanting to
follow in her footsteps to getting the body of their dreams. Who knows... ?
Okay, back
to what I was saying before...
When you
think about it, everybody, whether they realize it or not, we all have to sit
down, stand up and pick something up off the floor.
We never think
about making these movements. Our bodies have been programmed to do these
things ever since we were kids.
It just
feels natural.
Squats, when
done properly, is the best compound exercise for building mass as well as
increasing size and strength in the body.
Before I get
into the 20 reasons why you should squat, I'd like to share my squatting
story...
I remember
when I first took up squatting in the gym. I used to squat with bad form for
months without realizing what I was doing wrong.
And one day,
while I was holding a 100 kg bar cross my shoulder, I lost my balance, and the
weight came down on top of me.
Lucky
enough, two guys rushed over and were able to grab the bar in time. This was
all a result of bad form and not setting myself up to do them properly.
Not only did
I have bad form, when I squatted, I didn't go all the way down, afterall, it's
the deep squat that activates your glutes and hamstring muscles to it's full
potential.
I still see
guys at the gym, with bad form and usually point out the mistakes they make and
the correct way to do them. Usually appreciate my guidance.
So guys,
save yourself the time of causing an injury. Trying to impress your gym buddy,
isn't worth it, unless you both know what you're doing.
For extra
safety, you can even do your squats on a smith machine. So if you are a
beginner, then I suggest squatting on a smith machine until you get used to
doing them properly.
Squatting on
A Smith Machine
Most good
gyms have a smith machine, where the bar is connected within steel rails, for
added safety.
This will
prepare you for when you're ready to do them on a squat rack.
I think one
of the main reasons why some people avoid doing squats is because they are
afraid of risking the chance of getting injured.
But if you
know how to do them correctly, not only will it increase muscle mass in your
lower body, but it will do them same for your upper body.
It doesn't
matter whether you want to lose weight, build muscle or increase strength,
squatting will help you achieve each of these goals as long as you stay
consistent and aim to lift heavy often.
I wouldn't
recommend doing squats more than twice a week. Like any weight lifting exercise
you do, your muscles need time to grow. So recover is essential.
If you keep
exercising the same muscles every day, you're not giving them time to recover
and could do some damage if your not careful.
If you're a
skinny guy and you want to build muscle, a good start would be to do five sets
of five, at your body weight. Once you can get to a stage where you can lift
your own body weight, you can gradually increase the weight as you get
comfortable lifting heavier.
It's a big
achievement when you know you can lift more than your own body weight. That's
how you know you are getting stronger each week.
When you can
lift heavier weight each week, you will feel inspired so that you look forward
to your next squat session.
Here are the
20 reason's you should squat
1. Increase
Size And Strength In Your Entire Body
When you
squat, you will also build muscle in your hamstrings, quads and calves. Due to
the high amount of HGH released, you will also build size and strength in the
rest of your body.
The reason
this happens is because when you perform a squat the correct way, your body is
forced to naturally increase its own anabolic hormones that will cause other
muscle groups to get bigger quicker the next time you train them.
2. Improves
Circulation In The Body
Squat
exercises get the blood pumping in your entire body and improves your health
all round.
3. Increase
Testosterone & Growth Hormones
Exercises
such as squats and dead-lifts release essential growth hormones that contribute
to muscle growth and strength gain in the entire body.
4. Increase
Core Strength
Squats hit
your entire core muscles from every angle, so it gives you every reason to do
them if you want killer abs.
5. Improve
Flexibility
Because the
deeper you squat, the more flexible you become. Squatting will also increase
hip flexibility. A lot of people carry a lot of stress in their hips because
they have bad posture so they feel the need to sit down more often.
6. Great For
Burning Fat
Most of the
muscle you gain from squatting heavy will come from your lower body, and the
more muscle that you gain the more fat you will burn.
7. Squats
Strengthen Joints
Once you
know how to perform squats correctly, not only will it prevent injury, but it
will also strengthen your joints too. When you squat down, with all that weight
on the bar, you are engaging your ankle, knee and hip joints at the same time.
8. It's
Functional For Completing Daily Tasks
What I mean
by this is that It makes your daily tasks easier, like if you are carrying
groceries' home or lifting or moving furniture in your house. So it makes your
body safer during real world activities.
9. Reduce
The Risk Of Getting Injured
Squatting is
a safe exercise; once they are done correctly it will reduce the risk of
injury. Because as you expand the depth of each squat, you will increase
strength in your quad muscles that will also enable you do perform other
compound exercises with ease.
10. Become A
Better Athlete
It doesn't
matter what sport you do; you need to be squatting. It's essential to have a
strong lower body, whether you're doing swimming, playing tennis or basketball.
You should squatting.
11. Increase
Vertical Jump
Squats are
great for increasing your rate of force development that is important if you
want to be able to jump high. I found barbell jump squats a great way to
increase vertical jump.
12. Improved
Workout Efficiency
I'm a strong
believer that squats improve strength, stability and efficiency when it comes
to doing other weighted exercises such as bench press, deadlifts and even
pull-ups. I find that it gives you that extra edge over that's crucial when
you're trying to squeeze out one last repetition, when you've reached failure.
13. Develop
A Great Set Of Legs And Butt
It makes no
difference whether you are male or female. Squats will give you a great set of
legs and butt. So ladies, If you want to activate those butt muscles, do deep
squats with a wide stance so that it gives your butt a better workout. Your
friends will want to do what exercise you did, while the lads will be drooling
over you.
14. Get
Killer Calves
For those of
you who are ashamed of having skinny legs, like I once had. When you squat
heavy, it will gradually build muscle in your calves. No more chicken legs.
15. Squats
Are Cheap
All it takes
is a barbell or a set pair of dumbbells. You don't have to buy them brand new
either.
16. Increase
Sprint Times
According to
research, studies show that sprinters can increase their sprint times by a
significant degree as a result of squatting.
17. Improve
Athletic Performance
Not only
will you gain size and strength in your legs, squats will also increase your
performance capacity to run faster and jump higher.
18. There
Are More Than One Variation Of Squats
Not just the
traditional bodybuilders squats where you place a barbell over your shoulders.
You can do dumbbell squats, kettlebell squats, wall squats, plie squat and
barbell front squats. There are lots more ways to squat.
19. You Can
Squat Just About Anywhere You Like
You don't
have to be in the gym to squat, and you don't even need gym equipment. You can
do them at home, at work or the beach.
If you do a
Google search for "Squat without equipment, I'm sure you will find lots of
variations. Try doing 100 bodyweight squats, and I'm sure you will feel the
effects from it. Even 50 is good enough.
20. Squats
Are A Universal Compound Exercise
Other than
dead-lifts, squats are a mainstream exercise that uses more muscles in the
body.
Now It's
Your Turn
Now that you
have read all the reasons why you should squat, it's time to add squats to your
next workout. It doesn't matter whether you're a pro bodybuilder or a beginner,
you can start squatting and will notice almost immediate results as long as you
stick with it.
Want more
workout tips? Get my complete workout program and diet plan right here. This 12
week training program offers you a 4 days per week workout program that is
designed to build lean muscle and burn unwanted body fat at the same time.
It includes,
printable workout logs, meal plans, abs workouts and more!
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