WHY YOU’VE ‘GOT TO SQUAT’!

THE HARDCORE GYM MOVE FOR UNLEASHING YOUR POWER - THE SQUAT


ARTICLE ESSENTIALS

  • Rule 1 - you've 'got to squat'!
  • Squats boost hormones and builds your whole body
  • You can burn fat and build muscle with variations of the classic squat
  • Nail your recovery nutrition to maximise post-squat recovery and growth

Wise words from SCI-MX athlete James Ellis! It’s a fact that you need to embrace the squat with 'tough love' if you want to maximise your physique results. Here's why you've 'got to squat' and how to get quality results......

SQUAT FOR RIPPED MUSCLE

When you squat, you activate a huge number of muscle groups. Sure, your quads, glutes, calves and hamstrings are the main target – but your abs, back, traps, shoulders, chest and arms all play a role in stabilising your body against a loaded bar. The net impact is physique stimulation that delivers exceptional benefits for anyone hitting the gym in pursuit of a ripped and muscular body.

1. RAPID MUSCLE GROWTH POTENTIAL

Quality squats (hips below parallel) directly stimulate the muscle groups with the biggest potential for growth – legs and back! Therefore if you want serious muscle gains - squats are a no-brainer. Boost the impact: If you're about to start a winter bulk-up then eat 20kcals/lb body mass, squat heavy and consume OMNI MX® HARDCORE before and after your workout.

2. ENHANCED TESTO + GH PRODUCTION

Squats have always had a reputation for having an anabolic impact – that's why Stallone and Schwarzenegger are still doing them to this day to stay hench for films such as the Expendables 3! Research backs this it up too – they've been proven to elevate GH and T production more powerfully than leg presses of a similar intensity, during 6 sets of 10 reps [1]. What does this mean in reality for physique trainers? It means get those squats done – boosting hormone output will prime your body to build muscle and burn fat!

3. METABOLIC BOOST

The more muscle you stimulate during your workouts – the bigger metabolic cost (aka fat burning impact). This makes the squat a 'beast' of an exercise for getting ripped, since it activates a huge number of muscle fibres with every rep – eliciting a high calorie expenditure both during workouts and in terms of EPOC (excess post-exercise oxygen consumption). High rep squats send your cells into fat burning over-drive!

Boost the impact: If you're training to burn maximum amounts of body fat then stack your squat-based workouts with X-PLODE RIPPEDCORE™, AMINO INTRA RIPPEDCORE™ and OMNI MX® RIPPEDCORE post-workout. Include front squats – they hit the Abs extremely effectively.

4. MUSCLE MAINTENANCE

We've already covered the metabolic awesomeness of the squat – but there's another big reason to use them to get ripped; they simultaneously combat muscle catabolism, ensuring you maintain muscle when shredding-up. Boost the impact: Stack intense squat workouts with a protein intake of approximately 2g/kg body weight to effectively maintain muscle while shredding fat. Opt for quality proteins with high levels of BCAA's – the supplement strategy outlined above is ideal to support this goal.

5. BALANCED PHYSIQUE

Your ego is likely to be crushed if you start pumping-up your guns while skipping time in the squat rack – there’s a lot of banter about guys who curl more than they squat! – So up your prospects! Ultimately, getting serious with squats will enhance your whole physique – plus it will make your biceps curls more effective [3]!

LEG DAY - SETTING-UP YOUR SQUAT ROUTINE

There are tons of ways to squat – but the time-tested back and front squats should be your bread and butter. Switching between the two every 4-6 weeks is highly effective to blast through training plateaus and freshen-up your training. However, we reached out to SCI-MX athlete, James Ellis, to devise a routine that delivers all-in-one squat benefits. James says the routine can be used during bulking-phases to promote mass gain, or to get ripped while maintaining or even adding lean muscle

JAMES ELLIS' SQUAT CIRCUIT

This circuit is inspired by classic strength training, high intensity intervals and cross fit. Don't skip the spin-sprints; they're awesome to finish off your quads and torch your metabolism – plus they're proven to build muscle!

SUPPLEMENT RECOMMENDATIONS:

Pre-workout: X-PLODE HARDCORE™ or X-PLODE RIPPEDCORE™
Intra-workout: BCAA INTRA HARDCORE™ or AMINO INTRA RIPPEDCORE™
Post-workout: OMNI MX® HARDCORE or OMNI MX® RIPPEDCORE

Refs:
[1] J Strength Cond Res. 2014 Apr;28(4):1032-40.. The acute hormonal response to free weight and machine weight resistance exercise. Shaner AA1, Vingren JL, Hatfield DL, Budnar RG Jr, Duplanty AA, Hill DW.
[2] http://www.budoseek.net/articles/fitness/How_Strong_is_Strong_Enough.pdf
[3] Eur J Appl Physiol. 2011 Sep;111(9):2249-59. doi: 10.1007/s00421-011-1860-0. Epub 2011 Feb 16. Physiological elevation of endogenous hormones results in superior strength training adaptation. Rønnestad BR1, Nygaard H, Raastad T.

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