Squats
Yep, here it is. I know you
were all waiting to see this one on the list. Something like 70% (a
little less I think) of all your muscle mass comes from heavy squats.
I want to clear something up
though- by saying squat right now I mean the back squat, which in my
mind is the true squat. This is with the bar resting on your
shoulders, lifting with your legs and stabilizing with your core.
Front squats are fantastic
too, don't get me wrong, and for the most part they're going to give
you the same muscle building benefits, but when I break down the
serious BEST workouts for muscle mass, I don't think much can beat
the back squat.
A quick note, just make sure
you're using a spotter. While being one of the best exercises out
there, it's also one of the most dangerous, and a lot of injuries can
come from doing it wrong. So make sure there's someone else there in
the gym with you, especially for higher weight sets.
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