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The Ultimate Hard Body Exercise

The Ultimate Hard Body Exercise

Let me tell you the squat along with deadlifts are the ultimatehard-body exercise. This is because these exercises use moremuscle groups under a heavy load than almost any other weightbearing exercise known to man.

These exercises are so effective they stimulate body compostionchanges, muscle gain and fat loss. It will produce the greatesthormonal responses (growth hormone, testosterone, etc.) of allexercises.

Im not saying this is the only exercise you should do. I'm sayingyou should deferentially include it into your exercise. No matter what your goal, gaining muscle mass, losing body fat, building astrong functional body or improving athletic performance the squatand deadlift are the ultimate solution.

Squats can be done by just using your bodyweight, which is a goodintroduction. You can also add extra resistance through free weights.Never use squat machines however, they are less effective. They donot allow the natural flowing movement from your body and becausethe machine stabilizes the weight for you, you end up performing lesswork therefore weaker results.

So Introduce squats into your routine and i recommend if your newto this type of exercise just use your bodyweight at first. Standwith a straight back, feet shoulder width apart with your arms outstraight in front of you. Now slowly bend your knees down keeping your back straight. When you get to about 90 degrees lift your legsback up, and that's one squat.

Barbell Back Squats

Once you get used to this and start finding it quite easy try addingresistence. So adding a barbell with free weights, whats known asbarbell back squats. So this is the same principle as before but thistime you have the barbell resting on your upper back. Adding more resistance will improve muscle gain and fat loss dramatically. Only add what your comfortable with though, gradually build up tothe heavier weights.
There are also front squats and overhead squats. These are deemedas more effective for athletic performance than back squats. I believe a combination of the three is the best way. Front squatsare more difficult to perform than back. So it may take a fewsessions to get used to front squats.

Barbell Front Squat

Like the other squats this is mostly a lower body exercise but is great for core stability. It tends to be more difficult to learnwhere to place the bar on your shoulders. There are two ways to do this.

Method 1 - Step under the bar and cross your forearms into an 'X' position while resting the                   bar on the dimple that's created by the shoulder near the bone. Making sure you                   keep elbows up high so your arms are parallel to the ground. Then press the                         side of your fists against the bar for support.

Method 2 - Place your palms face up and have the bar resting on your fingers against your                     shoulders. Again making sure your elbows are up high to ensure the weight                           doesn't fall.

Try both ways out and find whats more comfortable. Now when you squatmake sure your keeping the weight on your heels, not the balls ofyour feet. This will prevent knee injury.
Incorporate these exercises into your training and you will seeresults!