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The squat is one of the best muscle building exercises out there.  However, its also one of the most difficult to execute safely and effectively.

I recently read a good post by Dante of DC Training fame, who presented a good analogy for executing a squat.  He described the execution as a similar movement to lifting up a swiss ball by squatting down (rather than bending over).  The legs would be shoulder width apart and feet facing out and you would drop your ass down between your feet, with your knees travelling out the way (and around the swiss ball, rather than your knees travelling forward into the ball).  This way, a lot of stress is taken off the knees and the back does not need to bend over as much.  It also allows you to go deeper.

The following youtube video is the best example Ive seen of executing a squat, with some heavy poundages:

The Perfect Squat голова болит секс голова болит секс голова болит секс

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Having worked hard for 6 months at the start of 2008 to achieve a lean physique, I was pleased with the results, hitting 5% body fat back in July. I decided to return to a mass building routine to try and increase my size and strength. голова болит секс голова болит секс

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However, 3 months into the routine I realised I wasn’t making much progress above what I had achieved previously. My strength and muscle wasn’t really increasing much, but my body fat was. Becoming a bit disillusioned with my training, I decided I had to take a completely new approach – at least to renew my interest if nothing else.

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Welcome to my blog….

Over the coming posts I hope to give you an insight into the monotonous world of a casually obsessed gym goer. I will be discussing my experiences, opinions and observations on a range of topics, from training routines and exercise techniques to diet planning, supplementation and lifestyle.

But first of all, as this is my first post, a good place to start would be a bit of background on me….

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“I don’t train abs, I’m bulking up. I’ll train them when I’m on a diet.”

I hear this statement in the gym often. It’s said by people who believe that when they are bulking, they will inevitably be carrying a bit of fat, so there is no point in building up the abs as they won’t be visible. They may as well only concentrate on them when they get lean enough to actually be able to see them.

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On my quest for a lean physique, I’ve tried many different machines for my cardio for weight loss workouts. - From rowers, to cross trainers, from exercise bikes to treadmills. And I’ve found that with any of these machines that I’ve used, the result has been exactly the same.

Let’s take a typical session on the treadmill for example …read more

When I was new to the gym, I had no idea how to put together a training regime. A typical chest day would contain countless numbers of flat bench presses and flat dumbbell presses with a few sets on cables and the pec dec thrown in for good measure. However, as I have become more experienced I have learned to put a bit more planning into my exercise selections, ensuring that my routine contains enough variety. …read more

Having recently spent 6 months to get my body fat down to 5.7% (and feeling and
looking great for it), the last thing I’d want is to suddenly be putting the
weight back on.  Well, you can imagine my anticipation when, having started a
lean bulk plan a couple of weeks ago, I got the old Harpenden skin fold
callipers out to see how things were progressing.  And I’m sure you can also
imagine my panic when the reading came out at 7.4%. …read more

In previous posts I have discussed how to use body weight and body fat measurements to ensure continued improvements in body composition. In this post I will discuss how the remaining measurements can help you work towards improving your physique.

Body building isn’t only about gaining lean muscle mass …read more

In Measured Progress Part 1 – Body Fat, The Missing Measurement, I discussed the various measurements that should be used to track progress. This post I will discuss how to take one of the most important of them measurements – body fat.

Body fat is probably the most essential measurement that a body builder can use to chart their progress. Yet, having said this, it is probably the most underused measurement – how many people in the gym know their real body fat percentage compared to either their body weight, max bench press or bicep circumference. Not many, right?

This may come down to many reasons …read more

This will be a five part blog discussing my experience and opinions on methods of tracking progress in the gym and where people are often going wrong.

Over the years, I’ve seen my weight go up and down like a yoyo. One minute, I’m “bulking up” to put on size (getting fat), the next I’m dieting to get shredded (losing all the hard earned muscle). And before I know it, its two years down the line and I basically look the same as I did before I started the whole cycle. At which point, I take a moment to question …read more