By Sean Nalewanyj

Basically, squats are the hardest, most intimidating, and painful exercise for muscle building you could possibly do.  You require a large amount of discipline and willpower to get them done correctly.

Just perform a set of squats to failure and you’ll know exactly what I mean. Even from a technical viewpoint, this exercise for muscle building is difficult to master.

What can’t be overlooked is the potential of the squat as THE most effective exercise for muscle building that will help to induce rapid growth.

They can add more size and strength to your lower body than any other exercise for muscle building out there, and since their level of difficulty is so high, they encourage your body to produce higher amounts of anabolic hormones like growth hormone and testosterone.

Increasing your hormone secretion will add muscle size to your entire upper body too.

With this exercise for muscle building, you will achieve a strength gain in almost every other exercise that you do because it causes a “spillover effect”.  When I first started squatting to failure, the amount that I could bench press increased by 20 pounds almost instantly.

Now that you’re looking for an exercise for muscle building, you’d best get started with the squat.

The squat really, really works.

Unfortunately, there are several lifters who have not yet sought the many bonuses that come from heavy squatting.  Too many bodybuilders will come up with practically a mountain of excuses to steer clear of the squat rack.

Too many times I’ve heard people say “It’s too hard on my knees” or “Squats stunt your growth, don’t they?”.

What do I say about that?  That’s BS.  If you really want to maximize your total body muscle gains, exercise for muscle building is something you have to do.

Proper Squatting Technique

Be safe and perform your squats in a power rack or cage.

This puts you in charge of the height at which you clear the bar, and it lets you drop the bar on the safety pins when you have to.

Set the J Hooks at roughly the level of your nipples, and put the safety pins just below the depth you are squatting to.

While you perform a squat, your chest should be raised, your head should be pulled back, and there should be a slight arch in the lower part of your back.

Keep your gaze straight ahead and not up or down, and ensure that you don’t lean too far forward.

Grasp the bar with both hands, maintaining the same width as in a bench press.

Before you start clearing the bar, you need to have it positioned evenly along your traps.

When you place the bar, it needs to rest across the lower portion of your traps and your rear delts.

The sensation should be as though the bar is going to roll off your back.

After clearing the bar take only as many steps back as you have to.

Only back up as far as you need to since most squat injuries occur when backing up.

Get your feet shoulder width apart and point them at a 45-degree angle.

With a deep breath, descend.

It’s almost as though there is a chair behind you that you’re moving to sit in.

Take care to ensure that your knees are in line with your feet, and avoid any tendency to bow them inwards.

Get those thighs parallel to the ground as you lower down!

Once you hit bottom position, get right back up.

You should not relax down there!

Use your legs and back to return to the upright position as quickly as possible.

Upon returning to the starting position, inhale deeply and immediately continue the movement until you have completed all your reps.

Summary.

The squat rack offers big benefits, so go ahead and get into it.

You’ll be shocked at the resulting muscle gains if you treat this lift with respect.

My advice is that you perform 2 sets of squats (5 to 7 reps each) once a week.

Don’t take it easy with this exercise for muscle building; you should keep trying to increase the weights and/or 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 Muscle Gain Truth.  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.

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About the author:

Sean Nalewanyj is the best-selling fitness author of the Muscle Gain Truth No-Fail System.

He specializes in sharing the honest truth about how you can burn fat, build muscle, gain strength, improve your health and live your best life. You can read my review of his product in my post here.