As you
may or may not know, if you want to get big you have to lift
big! Size goes hand in hand with strength and the only
way to get stronger is to lift more weight. Ask any of
the "freaks" at your gym, they will tell you without
hesitation.
Possibly
one of the most overlooked and underrated single exercise for
building serious legs is the front squat. When done
correctly, the front squat is the single most effective mass
building exercise. I recommend working legs once a week
and I always alternate between front and back squats from week
to week (never do them on the same
day).
Of
course the most important thing is to keep the strictest form
possible! Don't sway back
and forth or from side to side. Keep your back straight
and your head up. It is easiest when you pick a spot on
the wall or ceiling and keep your eyes focused on it.
Don't watch yourself in the mirror and if your new to
squatting you should be sure you have an experienced spotter
at your disposal. Always warm up and
stretch!
Example
routine: For front and back squats.
Adjust the weights
according to your ability:
1 x 10
with the bar only
1 x 10 at 135
1 x 5 at 225
1
x 5 at 315
4 x 3 at 405
Exercise Back Squat How To:
- Place barbell on
upper back
- Use comfortable
hand grip
- Head up, back
straight, feet about 16 inches apart
- Squat until upper
thighs are parallel to floor
- Head stays up,
back straight, knees close together
- Return to
starting position
- Inhale down,
exhale up
- Can also be done
with close stance
Improtance Of The Front Squat:
- Place barbell on
upper chest, resting on front deltoids and upper
thorax
- Place right hand
on bar even with left deltoid, left hand on bar even with
right deltoid
- Keep upper arms
slightly above parallel to keep bar from sliding
- Head up, back
straight, feet about 16 inches apart
- Squat until upper
thighs are parallel to floor
- Head stays up,
back straight, knees slightly out
- Return to
starting position
- Inhale down,
exhale up
- Can also be done
with close stance (8-10 inches apart)
- Can also be done for 20 reps
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