Going down is hell, standing up is heaven!
Have you found a terrible phenomenon: few people use free power to practice squats, and they prefer to use the Smith stand. With the Smith frame, they can complete the squat more easily, and they will load more weight.
Squat can promote the secretion of testosterone
Testosterone concentrations are also affected by the degree of stimulation of the muscles during training. Both deep bouncing and free squat can produce large amounts of testosterone. The squat and the bench press are the same as the action of power. Although most people prefer bench presses, bench presses do not cause testosterone to soar like squats.
Therefore, squatting is the king of training action. Squats stimulate more muscle tissue than bench presses. So don't do leg lifts anymore. Go and do squats.
Training that can stimulate large muscle groups (squat, deadlift, bench press) can be arranged before isolated training (leg lift, high pull down, bird clip chest). You may wish to try to do squats before your legs bend forward and you will find your muscles stronger. When arranging the training plan, put the large muscle groups and multi-joint movements in front of the small muscle groups, your muscle-enhancing effect will be more significant.
Dynamic strength training is often used to increase explosiveness and bodily functions, as well as stimulate the secretion of testosterone. For example, a half sputum weight of 50% 1RM can increase 18% of whole testosterone and 30% of free testosterone. If you are pursuing a great degree and strength, go deep.
The testosterone concentration of men does not increase when doing 3 sets of 10 separate training sessions per group. Conversely, when high-intensity squats are completed, their testosterone concentrations soar.
Now you should know. If you want to get bigger and stronger, your muscle fibers must remain active during training. However, no action can have this effect like squat.
Squat can strengthen the body
The soaring hormones (growth hormone and testosterone) can increase the muscle gain. Try to load the weight from medium to large weight and take 10-12 composite groups and shorter group breaks.
You will find that this training promotes the secretion of anabolic hormones significantly more than the training methods of extra-large weight, long-term interval and small group number. In addition, the secretion of anabolic hormones has a great influence on the increase of muscle circumference.
If you put your legs and arms together, the testosterone and cortisol in the blood will increase significantly. However, if you only practice your arm, you will not have this effect.
It’s a man who lost the Smith rack.
Because free squats are unstable and require a lot of torso muscle involvement, it works much better than a fixed squat. For beginners, it is better to get started with the help of instruments. You think your depth is great, but scientists don't think so.
Canadian scientists have found that squats in the squat rack will increase muscle activity by 43% compared to the Smith squat by asking the men to use the Smith frame for deep squats and free squats. In the free squat, the knee extensor and hamstring muscles are more congested. This means that free squats will be more effective in stimulating the main muscles of the legs than Smith's squats, with better muscle gain.
If you look closely, you will find that people who can do heavy weight squat usually have a hip. Most fitness enthusiasts who want to keep their hips muscles will choose different depths.
Many fitness instructors and power-lifting players will tell you to sit back in the squat. Many power-lifting players will join the box in training. Sitting backwards can stimulate more gluteus maximus, allowing the powerful hip to stretch and increase the activity of your deep buttocks muscles.
If you don't sit back in the squat, your main stimulating muscle will be the quadriceps when you stand up. When you sit back, the quadriceps are also the main stimulating muscles, but in this case, your hip muscles share a part of the weight, making the weight more evenly distributed in the lower limbs.
Many power-lifting players prefer to do low-pit squats, in which case the barbell will get stuck on the shoulder blades. This type of training is mainly used to strengthen the hip and torso muscles. Most of the fitness enthusiasts will use the high bar squats to favor the strength of the quadriceps.
You will find that most people will lean forward in squats, which is not a good way. Excessive leaning forward in the squat (if the knee exceeds the toes) will produce excessive force on the hips and back. It is necessary to keep the knees moving forward in the direction of the toes or the calves are perpendicular to the ground. However, in a parallel squat posture, allowing the knee to slightly exceed the toe can more effectively strengthen the strength of each joint involved in the movement.
Real man, just do it all?
Most bodybuilders tell you that your thighs should be slightly below the level when you are deep. But when you mention the whole story, you might say, "Only these cowards will make the thighs parallel to the ground... the real man will hit his hips and hit the floor."
Those real men won't tell you that the whole man has put too much pressure on your knees. Researchers at Duke University tested the force on the knee during routine squats and full squats. In the squat, as the knees become more and more curved, the quadriceps, hamstrings, and gastrocnemius muscles will become more and more tight.
In addition, the study also showed that squats do not hurt the knee. Since the scorpion will cause potential damage to your meniscus, cruciate ligament and collateral ligament, if your knees are not injured, squats will be a better choice than full squats.
Before the barbell, the stimulation of the quadriceps is not worse than the conventional squat.
These two squats are similar to some extent and different in some respects. In traditional squats, you will feel a huge muscle tightening and pressure on your knees. Like the traditional squat, the scorpion is able to stimulate all leg muscles efficiently.
And, it can reduce the tightness of the legs and relieve the pressure on the knees. For athletes with knee injuries (meniscus tears, etc.), the front barbells are more suitable for them than the traditional squats.
So in order to protect your knees, you may wish to try the barbell front, which is as good as the traditional squat for the leg.
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