Squats - The King Of All Exercises
If you are a beginner in weight training, then you might experience challenges in picking the right lift. Why? There are thousands of different exercises that you could do, each of the workouts promising to deliver the magic results in no time. But, do they deliver? No. Most of them don’t live up to the expectation.
Even if you are an experienced weightlifter, you don’t want to miss this main lift that could take your training to another level. The exercise can deliver incredible results even when done alone . They will boost your strength, help you gain weight and get rid of pounds of fat.
So, if you need to know what benefits it comes with alongside how to do the exercise, you have come to the right place. I will provide you with all the basics you need to know to get started alongside some of the top supplements for weight gain.
With that said, let’s get right into it!
How to Weight Train with Squats
When it comes to training, Squats are often referred to as the king of exercises, and there is a good reason for that. The exercise develops the thighs which are the largest muscles in your body. Apart from stimulating significant gain in muscular size and strengths, squats also stimulates systemic metabolism which also enhances the growth of your upper body.
Some of the muscles that squats work on include, Gastrocnemius, Soleus, Adductors, Abs, Medialis, Vastus, Vastus Lateralis, Rectus Femoris, Erector Spinae, Hamstrings, Quads, and Glutes. Quite a number, right? This is why squats are among the most effective weightlifting workouts that you should incorporate in your training. Before, doing any other exercise, it is advisable to start with squats.
How to Perform The Squats:
• Begin in a standing position with your body upright and ensure your spine is not bent.
• Move your feet until they are slightly wider than the width of your shoulders, turn your toes out and maintain your legs in straight position.
• Holding your chest up, stretch your arms straight with palms facing down in front of you.
• Breathe in and move your hips back as you bend your knees.
• With your spine neutral, make sure that your knees bend in line with your feet.
• Move down until the thighs are parallel with the floor, pause and go back to the starting position.
• Repeat the steps many times.
What Are The Benefits Of Squats In Weight Training?
If you still think that squats only benefit your legs then you are definitely wrong. Even if you practice the movement alone without other excises, the results are astonishing.
While there are several benefits to make you want to incorporate them in your routine workout, here are some of the top advantages of squats.
1. Develop Large and Powerful Legs
This is one of the most known benefit of doing squats regularly. They enhance your lower body strength and build up your muscles. This is because it allows you to lift heavy loads that works several muscle groups.
2. Full Body Workout
Apart from training your thighs, the exercise works your entire body. Although your legs are majorly involved in lifting, your lats are flexed, your arms pull the bar against your traps and your lower back and abs contract hard tensing most parts.
3. Improved Lung and Heart Capacity
If you didn’t know, your lung and hear capacity can improve gradually by doing this exercise. This has significant impacts on your health and boosts your performance allowing you to train harder in other workouts.
4. Improved Flexibility
Squats play a key role in improving the flexibility of your lower body especially your hips. This makes everything better from your ability to perform other exercises to your posture, makes doing other routine activities easier.
5. Healthier Body Tissues, Joints and Bones
This exceptional practice develops denser and stronger bones preventing osteoporosis. Additionally, it makes your connective tissues stronger and prevents your ankles, knees and back from developing injuries.
6. Stronger Core Muscles
Squats strengthen your main muscles on the lower back and the abdominal region that supports most of your movements. As you perform the exercise, the muscles are worked on as you try to stabilize the heavy loads located far from the center of your gravity.
Best Nutrients for Bodybuilding
If you are wondering which nutrients you need to include in your diet for better results in weight training, then don’t worry. The following nutrients are quite effective in helping your body gain strength:
Protein is an essential ingredient in dieting since it stabilizes sugar by slowing the process that sugar, glucose, circulate in the bloodstream. Proteins also rebuild muscles tissues, support the immune system, provides Vitamin, B12, B2, A and calcium, appetite suppressant, and maintains the growth of your skin, nails, and hair supports fats loss for production of energy. This is why proteins should produce up to 35% of your calories.
Fats are the source of essential fatty acids, appetite suppressant, and energy. Additionally, good fats enable your body to release bad fats. If you reduce the intake of fats in your diet, your body preserves the fat for survival instead of energy production. This is why you should incorporate fats in your diet to get the right amounts of energy.
Carbohydrates, well known as carbs are sugars which provide energy, a source of fiber and better concentration. Fibrous carbs are vegetables and fruits that are natural sources with remarkable nutritional value, and you should always include the, in your diet. Carbs should produce 45% of your calories.
However, regardless of your diet program or your goal, a crucial part of any diet is calories. In other words, the total daily calories you take against the amount of calories burnt matters a lot.
That is means that, you should increase calories intake to compensate the calories spent during the exercise to gain weight.
This weight lifting exercise is one of the most powerful lifts that you should include in all your workouts. Beginning with squats before proceeding to other exercises, do all the movements as many times as possible to boost your muscles strength and size.
If you practice consistently and observe proper dieting that entails proteins, carbs, and fats, you will be amazed at the results that you will get.