Gain Muscle - Information Report
Top Exercise For Muscle Building: The Squat
To put it mildly, squats are the toughest, most demanding, and painful exercise for muscle
building that you can perform.
You need major discipline and willpower to do them right.
The first time you perform a set of squats to failure, you’ll know exactly what I’m talking
Even from a technical point of view they are a challenging exercise for muscle building.
That said, a squat is THE best exercise for muscle building if you want to experience rapid
Squats force the body into releasing extra amounts of anabolic hormones such as growth
hormone and testosterone; they are also the best exercise for muscle building if you want to
pack on serious strength and size on your lower body.
This increased hormone secretion packs muscle size onto your upper body as well.
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.”.
I’ve experienced this myself. When I first began squatting to failure, the poundage that I
could bench was upped by 20 pounds almost instantaneously.
It’s time to get started with squatting as your prime exercise for muscle building.
The squat works, and how!
It’s so important to experience the benefits of heavy squatting, but there are many lifters
Too many bodybuilders will come up with practically a mountain of excuses to steer clear of
the squat rack.
The old “Squats are too hard on my knees” or “I heard they stunt your growth” is an all too
What is my answer to them?
If you really want to maximize your total body muscle gains, exercise for muscle building is
something you have to do.
Proper Squatting Technique
Perform your squats in a power rack or cage for safety.
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 safety pins right below the depth that you are squatting and the J Hooks around the
level of your nipples.
Here’s the form you need to maintain during a squat: your head should be pulled back, your
chest raised, and you should have a slight arch in your lower back.
Keep your gaze straight ahead and not up or down, and ensure that you don’t lean too far
Step up to the barbell and grasp it with your hands, ensuring that they’re at the same width
as you use for a bench press.
The bar should sit evenly along your traps before clearing.
Hold the bar on the lower portion of your traps and on your rear delts.
The sensation should be as though the bar is going to roll off your back.
Once the bar is clear, only take as many steps back as necessary.
The fact is that many squat injuries happen while backing up, so do only as much as is
Get your feet shoulder width apart and point them at a 45-degree angle.
Inhale deeply and lower your body.
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.
You should lower yourself so that your thighs are parallel to the ground.
Upon reaching the bottom position, you should begin to rise again.
Do not keep yourself in that bottom position!
Use your heels and back to get yourself back up as soon as possible.
When you reach the upright position, take another deep breath and continue the exercise
until you complete the required number of reps.
Be sure you get into the squat rack because it offers huge benefits.
Treat squats with respect, and your muscle gains will amaze you.
Do 2 sets of 5 to 7 reps once every week.
You need to focus on pushing yourself hard with this exercise for muscle building and
constantly add more reps and weight.
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
www.MuscleGainTruth.com . 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.
Another Best Muscle Gain Exercises
What is the most common muscle gain exercise in the world?
The bicep curl.
You will see people in gyms and homes across the world trying all variants of the bicep
curl in an effort to get big muscular arms.
The truth is that this is a waste of time.
Yes, it’s true.
It is not possible to get those big guns that you want by doing 5 sets of biceps curls.
Why? Well the reason is very simple. It’s actually very simple.
The human body is not a set of different body parts that have been simply put together.
It is a living organism, and it works as a whole.
In other words, it’s not possible to see gains in one part of the body if you don’t exercise
the rest of it.
Have you ever come across a very thin guy with 18 inch biceps?
Isolation exercises include bicep curls, dumbbell raises, and tricep pushdowns.
You can concentrate on working out a one specific part of the body with these
It may sound good in theory, but in practice, these don’t work, especially if you are new
to muscle building.
This brings me to the next question: Which muscle gain exercises are the best?
The best muscle gain exercises around the world have been time tested and proven to
These muscle gain exercises have been practiced by some of the most renowned
strongmen in the history of mankind for decades, perhaps even centuries.
So, which exercises are these?
Compound exercises are named as such because they do not work on a single isolated
muscle; instead, they work on all the muscles in the body simultaneously.
They allow the entire body to become stronger and packed with muscle and imitate
Deadlifts, squats, bench presses, and overhead presses are some of the basic
Does this not sound exciting?
See, these exercises are not new.
These are tough exercises and that’s why they’re not very popular among novices.
Many body builders often make the mistake of choosing exercises that are easier and
more comfortable to perform.
Keep in mind, however, that choosing the easy way will not lead to efficient muscle
You must choose proven compound exercises if you are seriously looking for muscle
gain exercises that will considerably affect your body frame.
You must focus on compound exercises, which are the most effective muscle building
exercises; however, this does not mean that isolation lifts should not be part of a lifting
Compound exercises are the best muscle gain exercises for three reasons.
First, a compound exercise can help you lift the greatest amount of total weight.
Second, they stimulate maximum muscle fiber.
Finally, compound exercises have the highest overall anabolic effect on the body.
For decades, people have considered the deadlift to be the king of upper body
exercises and the barbell squat to be the most effective way of increasing lower body
Consistently adding weight and repetitions to these basic compound exercises should
be the focus of your muscle gain exercises.
Simply put, compound exercises provide you with the maximum returns on your effort.
Once you have decided to dedicate your time and energy in going to the gym, you can
achieve your goals of improving your body quickly by focusing on compound lifts.
Visit the website below, For a free muscle building guide and e-course
How to Achieve Rapid Muscle Growth
The primary aim of any bodybuilding workout is to achieve rapid muscle growth.
Muscles respond by growing when they perceive the stress put upon them, through a
workout, as a threat to their survival.
Only by training at a high intensity level will rapid muscle growth occur.
However, it is not always easy to engage in high intensity resistance training.
If you want to add mass to your frame and achieve rapid muscle growth, you need to
dedicate a 100% to intensity.
This means that your body needs to be pushed to an extent where it is at or close to its
maximum potential, during every training session.
Maximum potential effort is achieved when you repeat each set of exercise till concentric
muscle failure or close to one or two reps of failure occurs.
There are two phases to all exercises, concentric and eccentric.
The phase of an exercise in which you lift, such as the pulling motion of a chin up, is the
concentric or positive phase.
The phase of an exercise while you relax the tension on the muscle, similar to the lowering
motion during a chin-up, is the eccentric or negative phase.
Therefore, you can define concentric muscular failure as the inability to perform an
additional repetition of the positive or lifting phase.
Each repetition gets tougher than the previous one as you continue to lift, when you are
doing 5-7 reps.
Eventually, you get to a point where you can’t push the bar any higher, even though you are
trying your best.
You can’t complete the movement despite your best efforts to do so.
This technique pushes you to muscular failure and is one of the keys to rapid muscle
There are some people who believe in not taking each repetition to muscular failure.
However, you should be training at least close to this level of intensity, if not to complete
So you need to be close to one or two repetitions of muscular failure.
To achieve rapid muscle growth you have to reach at least this level of intensity.
If you have just started with weight training, it is vital for you to gradually build up your
training intensity to this level.
You must always utilize proper form while performing an exercise and avoid heavily
stressing your joints and corrective tissues.
You can start stretching your limits after you have learned the proper form and your body
has started to adjust to the training.
This requires discipline both mentally and physically.
You mind needs to deal with the discomfort that comes with training to failure, as you push
your body to perform at a high intensity level to achieve rapid muscle growth.
Most people who train in the gym fail to transform their bodies to an appreciable degree due
to a certain reason.
Their exercises are not done at an intensity level at which their body’s existing resources
Rapid muscle growth cannot be achieved with these exercises; however, they may help with
certain other health benefits.
For rapid muscle growth to occur, your body needs to be presented with a task that
challenges its existing resources and allows it to engage its adaptive mechanism.
The bottom line to achieve rapid muscle growth and to notice a positive change in the body
is to exercise at an intensity level that utilizes your body’s existing resources and makes
your body engage its adaptive mechanism.
Don’t forget that intensity is the key to rapid muscle growth.
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