Exercise The Right Way - The Back Squat

Written by Rick Mitchell


Other articles in this series looked at a number of exercises, mainly fromrepparttar perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performingrepparttar 112994 basic exercises that constituterepparttar 112995 core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detailrepparttar 112996 processes involved in actually doing these exercises. This will help beginners to start out usingrepparttar 112997 correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some ofrepparttar 112998 little faults that have almost imperceptibly crept in overrepparttar 112999 years, allrepparttar 113000 better.

In this article we'll take a close look atrepparttar 113001 back squat.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Grasprepparttar 113002 bar with a closed pronated grip. Step underrepparttar 113003 bar and positionrepparttar 113004 feet parallel to each other. Placerepparttar 113005 bar in a balanced position onrepparttar 113006 upper back and shoulders. Holdrepparttar 113007 chest up and out. Pullrepparttar 113008 scapulae toward each other. Tiltrepparttar 113009 head slightly up. Extendrepparttar 113010 knees and hips to liftrepparttar 113011 bar. Take one or two steps. Placerepparttar 113012 feet shoulder width apart, even with each other withrepparttar 113013 toes pointed slightly outward. This isrepparttar 113014 starting point for all repetitions.

Add Intensity To Your Muscle Building Workout

Written by Rick Mitchell


One ofrepparttar biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.

The simple answer is, you have work beyond failure and experience a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to engender progress over time thus reducingrepparttar 112993 likelihood of regression.

But how do you go about intensifying your training? Fortunately there is a tried and tested path to follow as outlined below:

1. Increase resistance - increasingrepparttar 112994 weight lifted in meaningful increments ensuresrepparttar 112995 muscle is pushed beyond its previous point of failure thus maintainingrepparttar 112996 muscle building process. Aim to increaserepparttar 112997 weight when you reach six to eight reps and failure does not occur.

2. Changerepparttar 112998 exercise - to achieve maximal gains all muscle fibers in a body part must be trained. Changingrepparttar 112999 angle (e.g to incline bench press) or introducing a new exercise will stimulate growth.

3. Reduce rest intervals - givingrepparttar 113000 muscles less time to recover before exposing them to further work hasrepparttar 113001 effect of increasing intensity.

4. Pre-exhaustion - when an exercise involves two or more musclesrepparttar 113002 weakest will prevent you from workingrepparttar 113003 primary muscle to failure. The answer is to first isolate and tirerepparttar 113004 primary muscle before immediately moving to another exercise that worksrepparttar 113005 set of muscles to failure.

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