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In order to build muscle in an effective manner, you need to use free weights. This is because you are actually able to lift the heaviest weights using barbells. This enables you to gain more muscle because you are straining yourself more. This does not however mean that you need to stress your body into breaking down. It means that straining your muscles is good for them as they are able to build resistance as they heal which makes them stronger and even bigger than before. With the use of barbells, you are assured of safety because they facilitate natural movement. Your movements are fluid and they do not force your body into movements and patterns which are not natural. In addition, you are able to perform a wide variety of exercises with the barbells which helps to break the monotony and keep you not only motivated, but focused as well. The proper execution of barbell squats enables you to gain huge amounts of muscle on your body and they have been proven to be the most essentia...

What if you want to get strong all over your entire body, and create a surge of muscle growth hormones in just ONE movement? What if just ONE movement would help propel your athletic career and make you jump higher, run faster, and hit harder? Ok, ok, so its not that simple, but the SQUAT is perhaps THE most fundamental movement for packing on muscle mass and improving athletic prowess. That's a pretty big claim, but backed up through YEARS of evidence and past monsters who squatted and squatted heavy to build rugged physiques with the strength to match. While a lot of people will often stick to just one style of squatting, for athletes and strength freaks alike, its important to use a variety of squats in your training program. This will prevent cns fatigue, mental burn out, and will have you making progress for years on end. Here are some of my favorite squatting variations and some general set/rep guidelines for you to follow. 1) Back Squats. You can go low bar or high bar wit...

A leg routine at home with limited weights can be tough. I have been asked about getting a good workout with just dumbbells available. I recommend still doing the basic exercises you would do at the gym like squats, lunges and dead lifts but with slight differences to use dumbbells instead of a barbell. As with most exercises when trying to develop definition, do 3 - 4 sets of 8 - 12 reps each. The only difference will be for dead lifts and hamstring curls where you will do 10 - 12 reps. Leg Routine Part 1 - Squats There are three forms that work well.  Regular dumbbell squats  are done with the weights held one in each hand beside you as you go down to at least a 90 degree angle in your legs.  Goblet squats  are much the same except the position of the weight. Hold a dumbbell in front of your upper chest with both hands when doing the squat. This is very much like a front squat. The  Bulgarian split squat  is a one-legged squat done with your back leg on ...

Squats are no doubt the hardest, most demanding, and painful exercise for building muscle that you can do. Proper discipline and willpower are needed to do them correctly.. If you do some squats until you can do no more then you know what I mean. Even experienced bodybuilders have trouble mastering the squat. However, if you want to experience fast muscle gain then there is no doubt that the squat is the best exercise to achieve this. Because they are hard to do your body releases greater amounts of testosterone and growth hormone. This means you will gain more size and strength to the lower body area. Your upper body will also gain more muscle from a larger hormone secretion. Another factor is that by doing the squats it will help you to excel in your other exercises. You should make the squat your number one exercise above all else for building muscle. So now it's time to start on those squats but to do these properly you need to follow a few rules. To keep safe when performing...