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
Back
Squat:
- 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
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)
