Hi and welcome to the Revolution personal training studios blog.
This week on my muscle gain experiment I have managed to squat, press and pull all personal bests in weight through a full range of movement! Interestingly I have noticed a correlation between a week where I have really pushed my legs during a workout and the following week’s overall strength and size gains. I’ve also had various people that I haven’t seen for the last month or so ask me how I’ve managed to ‘bulk up’ so much since they last saw me. I think that they’re expecting me to answer with some kind of miracle pill or magic spell. Funny to see the reaction when I tell them that the gains have been made from training and diet.
There’s Only One King
You’ve probably heard of King Kong, Don King and Kingston Town, but what do I reckon is the King of Exercises? I have been pondering this question over the last couple of weeks. My pick for the number 1 slot in the exercise chart is the squat.
Of course there’s arguments for all sorts of exercises with many personal trainers confusing matters with some mumbo-jumbo attempt at function training involving a swiss ball, a viper and a pelican’s wing, while standing on one leg. That’s not a slight on function training by the way. I strongly believe functional training’s effectiveness, but functional training will quite often be muddled up through lack of understanding and becomes some kind of Frankenstein assortment of movements rather than thinking about the individual’s function (e.g what sport they are training for or simply personal training for ‘real life’).
Anyways, like I mentioned earlier I’m putting forward the squat as king of the gym. Here are a 4 of it’s many benefits:
1) Helps build muscle and tone through the whole body. When performed correctly and to a medium to high intensity they promote the natural release of hormones which help develop muscle for your entire physique.
2) Legs are the biggest fat burners on the body. So squats help your metabolism furnace to burn red hot.
3) Core strength! Forget rolling around on the floor like an upside down tortoise attempting to build ‘core stability’. There are not many better ways to build up core strength than reping out some quality squats!
4) Super functional! As stated earlier functional training doesn’t need to be complicated. How many times per day does somebody sit down and then stand back up again? How many times does someone walk up and down a flight of stairs? All of these kind of movements are based around a basic squat.
So people, if your goals are weight loss or muscle gain, bike power or general fitness for life then the noble squat is a friend to you not a foe. So squat deep, drive hard with beautiful form and enjoy that leg burn.