Learn the facts about getting six pack abs in this video.

Exercise Digest

If you enjoyed this video and learned from it – check out this Muscle Gain Truth Site

The Squat – A Top Muscle Building Exercise

To put it mildly, squats are the toughest, most demanding, and painful exercise for muscle building that you can perform and you better do them correctly.

It requires a large amount of discipline and willpower.

If you don’t believe me, just perform a set of squats to failure.

That said, a squat is THE best exercise for muscle building if you want to experience rapid growth. I used to do them regularly but knee injuries have caused me to stop but if you are serious about body building, you need to consider squats.

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.

Muscle size is added onto your entire upper body as well, thanks to the increased secretion of hormones. In other words, many exercisers ignore squats and think they are just used to build massive thighs. Wrong!

This exercise for muscle building also has a “spillover effect” that helps you to perform better in all your other exercises.

Squatting really works, period.

Unfortunately, there are several lifters who have not yet sought the many bonuses that come from heavy squatting.

Too many bodybuilders will come up with practically a mountain of excuses to steer clear of the squat rack.

There have been so many times I’ve heard things like “I heard they stunt your growth” or “It hurts my knees.”.

What’s my response to that?

Rubbish!

Exercise for muscle building is an absolute must if you’re in the gym with the goal of maximizing your total body muscle gains.

Proper Squatting Technique

Stay safe by doing your squats in a cage or power rack. This gives you the ability to set the height at which you clear the bar, not to mention the ability to drop the bar on those safety pins if you need to.

You should set the safety pins just below the depth you are squatting, and the J Hooks should be set at your nipple level.

Keep your head pulled back, your chest raised, and maintain a slight arch in your lower back at all times.

Keep your gaze straight ahead and not up or down, and ensure that you don’t lean too far forward.

Grasp the bar with both hands, maintaining the same width as in a bench press. Before clearing, put the bar evenly along your traps. The bar should rest on the lower part of your traps and on your rear delts.

It should almost seem like the bar will roll off your back.

Clear the bar and then take the necessary amount of steps backwards. Since the majority of squat injuries happen while backing up, you should only go as far back as you need to.

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

With a big, huge breath, squat down. Pretend that you’re trying to sit on a chair behind you, instead of lowering yourself straight down.

Watch your knees to be sure they stay in line with your feet, and remember, they should never bow in. Get those thighs parallel to the ground as you lower down!

As soon as you’ve reach this position, start returning to the original position. Don’t take a moment to catch your breath at the bottom portion. Straighten your back while driving your heels into the ground to return to the starting position as quickly as possible.

When you reach the upright position, take another deep breath and continue the exercise until you complete the required number of reps.

Treat squats with respect, and your muscle gains will amaze you.

Try to perform 2 sets of squats (5 to 7 reps each) once a week. Don’t take it easy with this exercise for muscle building; you should keep trying to increase the weights and/or reps. But again, if you have any knee problems, you may want to rethink squatting.

To learn about more about this highly effective, growth-producing exercise for muscle building, as well as other exercises that you can include in your routine, visit this  Muscle Gaining website.  Most trainees have no idea how to pick and choose the proper exercise for muscle building and they dramatically limit their gains as a result.

Turbulence Training is simply an outstanding way to exercise and get quick results. It is not, however, for everyone, at least not in my opinion.

Only those willing to workout hard during their shorter workouts will find it something they want to add to their routine.

This free report will not only give you some sample 10 minute workouts; it will also show you first hand what Turbulence Training is about.

Click on the book to get your free workouts. No opt in or anything needed. This is a direct pdf download so anyone can access it.

If you would, please stop back here after you have tried some of these workouts and let others know what you think.

There is a lot of exercise equipment and exercise machines out there, and it seems like more are being added regularly. I don’t plan on doing a review of too many on this site as I don’t use them.

If you have a home gym or are putting one together, don’t get too carried away with equipment in the beginning.  Maybe even never. My recommendations for a simple home guy are

• exercise ball
• adjustable dumbbells
• chin up bar
• treadmill
• cables (optional)

The treadmill is an option but I like it a lot. I prefer to run outside but there are plenty of days here in Ohio when that is just not feasible. I use a Wii program when I run on the treadmill and I will talk about that in a future post.

An exercise ball is not a gimmick and I highly recommend one. I also feel a chin up bar is a must if your goal is developing strength and muscle and is overlooked a lot by home exercisers.

A good set of exercise cables gives you a  variety of exercises and is a good investment.

I’ve been asked about the abs belt. You know, the one that says you wear it while watching t.v. and it tightens your ab muscles? Right.

There are weight machines such as the Nautilus and Bowflex and  the Total Gym and others.  I like the looks of these and I would think they might be worth a look if someone is interested but I would try them out first before making an investment. The thing about them is they do require you  to work so that’s a good thing. The amount of space they take is a downside to many of us.

I can offer you some running tips based on years of experience. At the same time, I am not an elite runner but your everyday runner so the running tips I bring should be of great value to the everyday runner.

I started running late in life. I think it was around 1994 or so. My daughter was in high school and wanted to lose some weight so we would head down to the local park and do a run/walk workout.  She eventually lost interest but I became hooked.

When you decide to start a running program, it’s important you start out slowly. Walk first to warm up, then run slowly until you start breathing hard then begin to walk again  until you are once again breathing normally.

You should start out with just a couple of these running periods and gradually add to them. You’ll be surprised how quickly you are able to extend your running periods.

Here’s a running tip you may never consider. Enter a local race. Most areas have races where runners can compete or simply enjoy. Don’t think you have to be a fast runner to enter these. Many people walk the entire loop. The advantage I find from doing these races is it gives you something to train for and gives you an opportunity to run with others.

The race takes the place of a workout that day. My buddy and I started out running 5k races and have run a half marathon, a marathon, a triathalon, a biathalon, many 5k and 10k races, and more. Right now I have not been competing but my niece took up running a couple years ago and I promised her I would run the 2 mile Pro Football Hall of Fame Race this year.

Wish me luck . . .

Leave a comment and let me know if running tips would be of interest to you and I will be happy to expand.