When it comes to building mass, there are plenty of exercises out there, but the most effectiveness for mass and strength is the squat. The squat is the one exercise that stands out above the rest and offers the greatest results in building muscle and power. The squat works the hamstrings, quads and glutes. The squat indirectly works the abs, lower back, upper back and traps. Nearly every great bodybuilder and weightlifter perform this movement on a regular basis. The added benefit to performing the squat is this amazing exercise also boosts testosterone levels, and produces an increased anabolic hormonal response. This not only results in leg development, but additional growth to the upper body (shoulders, chest and arms).
The squat might be the one exercises to focus on, but there’s not just one way to perform them. Try performing unilateral squats. One way is to execute a split squat (one leg on a bench behind you and the other on the ground). This can be performed with dumbbells or a barbell. If you opt for a barbell, be sure the bar is on your shoulders like normal, and the stress is primarily on the front leg.
As with both legs, keep your lower back arched and descend until your front leg is parallel with the ground. Lift the weight back up and repeat until you finish the predetermined number of repetitions.
Another variety of a unilateral squat is a one legged squat. Hold your foot in the air in front of your body and lower yourself down and back. If this is too advanced, put the elevated leg behind you.
Try unilateral squats for four weeks. When you go back to regular barbell squats you will be amazed and how much stronger and thicker you will be.
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