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Top Exercise For Muscle Building: The Squat

By Chris Hammel

Really, squats are the hardest, most painful, and intimidating exercise for muscle building you could ever imagine.

You need major discipline and willpower to do them right.

You’ll know exactly what I’m talking about once you have performed a set of squats to failure.

Even from a technical point of view they are a challenging exercise for muscle building.

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.

Due to their high level of difficulty, they force your body to release higher amounts of important anabolic hormones like testosterone and growth hormone, packing on more size and strength to your lower body than any other exercise for muscle building.

The increase in hormones secretion also helps to pack on more muscle on your upper body.

Not to mention that this exercise for muscle building also has a “spillover effect” that helps you to perform better in all your other exercises.

This is true! When I started squatting to failure, I increased my bench press by 20 pounds overnight.

It’s time to get started with squatting as your prime exercise for muscle building.

The squat really, really works.

It’s critical to experience the benefits of heavy squatting if you are serious about lifting.

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 common excuse.

What do I say about that?


If you really want to maximize your total body muscle gains, exercise for muscle building is something you have to do.

Proper Squatting Technique

For safety purposes, you should only perform your squats in a power rack or cage.

That way, it’s your prerogative to adjust the height at which you clear the bar, and you can always drop the bar on the safety pins if your muscles give way.

Set the safety pins right below the depth that you are squatting and the J Hooks around the level of your nipples.

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.

At the bar, position your hands at about the same width as 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.

Your feet should be pointing out at a 45-degree angle, about shoulder width apart.

With a deep breath, descend.

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

Make sure your knees remain in line with your feet and don’t bow in.

Squat until your thighs are parallel to the ground.

Upon reaching the bottom position, you should begin to rise again.

Relaxing in the bottom potion is a big no-no!

Straighten your back while driving your heels into the ground to return to the starting position as quickly as possible.

When you are back in the upright position, breathe deeply and keep lifting until your set is complete.

Keep this in Mind.

Get into the squat rack-it’s the best thing you can do for your body.

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

Do squats once a week, in 2 sets of 5 to 7 reps.

Keep striving for more weights and reps on this exercise for muscle building, and push yourself to the limit.

Do you desire to have big muscles fast? Visit this cool big muscles website immediately for awesome stuff!

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Article Citation
MLA Style Citation:
Hammel, Chris "Top Exercise For Muscle Building: The Squat." Top Exercise For Muscle Building: The Squat. 22 Jun. 2010. 6 Feb 2016 <>.

APA Style Citation:
Hammel, C (2010, June 22). Top Exercise For Muscle Building: The Squat. Retrieved February 6, 2016, from

Chicago Style Citation:
Hammel, Chris "Top Exercise For Muscle Building: The Squat"

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