Squat Heavier Weight | How It Helps to Build a Powerful PhysiquePhoto From tfclarkfitnessmagazine

Originally Posted On: https://tfclarkfitnessmagazine.com/squat-heavier-weight-how-it-helps-to-build-a-powerful-physique/

How do you squat heavier weight to build a powerful physique? Despite the myth that squats are dangerous, regularly doing them makes powerful quads, hamstrings, and butt, boost knee stability, activates testosterone and human growth hormones, and regenerate connective tissue by forcing it to become sturdy and rugged. Don’t forget to check out: how to train legs to get a powerful physique.

Squat Heavier Weight to Create an Anabolic Effect

If you want an acute anabolic response (steroid-like), then perform high power resistance exercises. Squatting heavier weight to build a powerful physique promotes the high production of testosterone and human growth hormone. No other weightlifting exercise does more to improve overall muscle growth.

Not only does it build muscles – quadriceps, hamstrings, and calves, it also activates muscle growth throughout your body. A 2010 study was conducted, and it found that barbell squats contribute to anabolic hormonal responses and partially explain the muscle hypertrophy observed in athletes who regularly lift.

Lower body heavy resistance training create testosterone (T), human growth hormones (HGH), insulin-like growth factor (IGF-1), and cortisol (C). Subsequently, a 2018 study found that six sets of squats cause hormonal responses of HGH, C, and IGF-1, which may play a crucial role in stimulating muscle growth and tissue regeneration. More specifically, performing 6 to 12 sets increased post-exercise HGH and decrease in IGF-1 and C. The study also found that low volume lifting is the limiting factor in increased post-exercise hormone secretion.

Effectively squatting heavier weight causes a hormonal response, and that is why it is used almost exclusively by scientific researchers when testing how hormones respond to resistance training. Don’t forget to check out more articles on training in the gym.

Accelerates and Preserves Mobility

Squatting amplifies your range of motion when you complete a full range of movement on the lift’s concentric and eccentric portion. A deep squat is identified by the hips moving below the knees on the lift’s eccentric part. As you continue to get through this full range of motion, your mobility improves. Researchers at Ball State University remind us that leg strength is critical for maintaining mobility as you age. There is no better exercise for preserving and improving leg strength and create a more powerful physique than squats. This exercise also helps you to lift heavier on other exercises.

Choose free weights over the Smith machine. A 2009 study compared free weight squat to the Smith machine using electromyography (EMG). The study’s purpose was to determine whether the free weight or Smith machine was best for activating the legs’ prime movers and the stabilizers of the legs and trunk. The study concluded the EMG average overall muscles during the free weight lifts were 43% higher when compared to the Smith machine. Free weights are more useful in strengthening plantar flexors, knee flexors, and knee extensors. The knees and ankles are not sexy, but they control your lower body mobility and range of motion.

Squat Heavier Weight and Functional Strength

There is a strong correlation between squatting heavyweight and functional strength. Since the beginning of time, people have been squatting to pick berries, gather food, light fires, and even cook. There is no question about it; the exercise builds functional strength, mobility, and a powerful physique.

A 1998 study concluded that squats with a 5-Rest Max (RM)  load produce dramatic power performance improvements. Athletes who squat train increase their vertical jump by 30 percent in eight weeks or less! If you want to run faster, jump higher, and become more mobile, add squats to your workout program. It is scientifically proven that individuals who squat more jump higher, run faster, and have bigger muscular, fine-tuned legs, hips, and butt.

Subsequently, a 2004 study concluded that half-squats’ maximal strength determines sprint performance and jumping performance. Let’s repeat it if you want to be faster, explosive, and more powerful, then racket it up and see how much you can power up.

Squat Heavier Weight to Activate Core Muscles

Squats are not just for your legs; they also require a tremendous amount of core stability to execute. Heavy squatting can strengthen your base quicker than core specific training.

A 2017 study found that 6-RM back squats resulted in greater erector spine activation but similar rectus abdomens and oblique external activation as the prone bridge. The study concluded that you could target core muscles by integrating high-resistance exercise like the squat instead of an isolated and isometric core exercise.

What are the optimal repetitions, sets, training load, and rest time to squat heavier weight, build a powerful physique, and cause muscle hypertrophy?

The optimal reps to create massive muscles are 6 to 12 repetitions. Research has been shown to wipe out the ATP-CP energy source and challenge the Glycolytic energy source. You can never build large muscular muscles without challenging the glycolytic energy pathway. When your body is continuously low on glycogen, the energy located at the muscle and used by the muscle, then the body responds by building larger muscles that can hold larger glycogen cells.

The optimal set to create massive muscles and a powerful physique is 3 to 6 sets. Most studies recommend six sets, as this article mentioned earlier. The sets are crucial because the body can replenish glycogen. Glycogen burns quickly but is refilled at a slow pace, usually replenishing at a drip rate of two to five percent per hour after exercise.

Empty glycogen stores can take a full day or more to restore. Finally, your sets are determined by what you can do. If each set requires 12 repetitions, and you fail to complete set 5 at 12 repetitions, you have three options – decrease the training load, repetitions, or sets. Reducing the sets is your best bet because you need the reps and training load for hypertrophy, and you want to complete the remainder of your workout.

It would be best if you based your optimal training loading on your 1-RM. The reps, sets, 1 -M, and training loads all correlate and create a cause and effect relationship between weightlifting and big muscles. Look at the table below to understand how much weight you must lift to build massive muscles.

One Rep Maximum*

Number of Reps

Percent of 1-RM

1

100%

2

95%

3

92.5%

4

90%

5

87.5%

6

85%

7

82.5%

8

80%

9

77.5%

10

75%

The optimal rest time between sets is 30 to 60 minutes. The rest time is where most people fail miserably.

Seriously tracking your rest time allows you to use energy in a way that causes changes to your body. ATP-CP energy and oxidative energy are the reasons you must take your rest time seriously. You only have a short supply of ATP-CP but once used, it begins to replenish. The more you rest, the more it replenishes. ATP-CP is responsible for strength and power.

In contrast to ATP-CP, you have an abundant supply of oxidative energy. The less you rest, the faster your body switches to the oxidative energy pathway. The oxidative energy pathway is responsible for burning body fat.

When you hit the sweet spot, just the right amount of rest time (30 to 60 minutes), your body switches and continues to use glycolytic energy throughout your workout. It is the glycolytic energy pathway that is responsible for muscle growth and a powerful physique. Take your rest times seriously because, just like your form, rest time can sneakily undermine your goals.

When you multiply your reps, sets, and training load together, you get the holy grail of bodybuilding, which is training volume. Think of your training volume as your final grade. It defines if you used your reps, sets, training load, and rest time correctly. If you cheat or maximize the process, you will see your training volume go up or down, and your muscle size will follow it.

Feel free to play with your reps, rest, sets, and training load. If you want to get a better idea of where you are headed with your training volume, time your workout from start to finish, and discover what your training volume is per minute. You can do this by dividing your total training volume by the minutes of your workout. This allows you to compare apples to apples and to see if you are making progress or just cheating.

The best approach to squat heavier weight is to control the weight and focus mainly on the lift’s eccentric and isometric portion.

Here is the right way to do a squat:

Start with the basics. The first thing you must get right before you can squat the right way is to stand the right way. Stand with the bar on your upper back and keep your feet parallel to each other, at shoulder width. Keep your toes pointed 30 degrees outward.

How deep can you go? Go down slowly so that your thighs are parallel to the ground. Also, push your knees to the side while moving your hips back. Break parallel by squatting down until your hips are lower than your knees. Many people aren’t able to squat heavier weight to the correct depth because they lose balance. Practice without weight and watch your form in the mirror. The deeper you squat, the more muscles you activate and engage in the lift.

Pause for second and collect your thoughts as if you were Kung Fu Panda. May the force be with you!

Like a rocket, squat back up while keeping your knees out and chest up. Stand with your hips and knees locked at the top. When you perform each lift correctly, your legs will feel violated! Keep your heels on the floor. When you lift heavier weight, your heels must never leave the ground.

Control the weight. Don’t let the weight control you! If you feel off-balance, the weight is in control, not you. Everyone wants to squat heavier weight, but there is no shame in moving down to a lighter weight. Look at it this away; your setback is only a setup for your comeback! Many lifters choose heavier weight over good form, which is one of the top reasons they can’t build a more powerful physique. Don’t forget to Check out: how to build the primary muscles of the legs.