TheAuthorsDesk.

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle buildingprogram. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core ofmost bodybuilders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. Thiswill help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If italso helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years,all the better.

In this article we’ll take a close look at the back squat.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosus,biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Grasp the bar with a closed pronated grip.
Step under thebar and position the feet parallel to each other.
Place the bar in a balanced position on the upper back and shoulders.
Hold the chestup and out.
Pull the scapulae toward each other.
Tilt the head slightly up.
Extend the knees and hips to lift the bar.
Take one ortwo steps.
Place the feet shoulder width apart, even with each other with the toes pointed slightly outward.
This is the starting pointfor all repetitions.

DOWNWARD MOVEMENT

Allow the hips and knees to slowly flex.
Maintain a flat back, high elbows, with the chestup and out.
Keep the heels on the floor with the knees aligned over the feet.
Keep flexing the hips and knees untilthe thighs are parallel to the floor.

UPWARD MOVEMENT

Extend the hips and knees at the same rate.
Maintain a flat back,high elbows, with the chest up and out.
Keep the heels on the floor with the knees aligned over the feet.
Keep extending thehips and knees to return to the starting position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website thatprovides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn moreabout the issues covered in this article.

In an earlier article we looked at how repetitions contribute to the muscle building process, but is the position regarding setsjust as clear cut? Unfortunately, the answer to this is no as some experts feel one set to failure is sufficient,whereas others argue that multiple sets are needed to ensure maximum muscle gains.

Research to date suggests that, when using sixto eight repetitions to failure at 75-80% 1RM, there is little significant difference between training with single and multiple sets interms of increasing either strength or muscle size. Any small differences that have been recorded indicate that a single set completedto failure encourages strength gains but subsequent sets have a slightly greater impact on muscle size. What is clear is thatthe law of diminishing returns applies, so you have to question if the marginal improvements in size justify the extra timeand effort expended.

Like everything else in life, bodybuilding does not remain static and several cutting edge experts have redefined theboundaries of achievement. Increasingly, serious athletes are using methods that extend the set beyond the point of failure. This involves forcingthe muscle to perform more work despite having experienced failure in the previous rep. In practice, you perform one last forcedrepetition with the help of a training partner.

This obviously calls for great commitment and high motivation but the rewards includebetter mass gains thanks to the greater muscular overload. Such intensive training places additional importance on the need to lift withsound technique and to incorporate sufficient recovery time into your muscle building program.

You can find out more about building muscleby visiting the site listed below.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and informationto athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues coveredin this article.

Pipes. Guns. Bazookas.

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Every set was taken to positive failure, with three or more forced reps on top of that and if that wasn’tenough I would throw in a few negative reps to top it off. This type of training would leave me totallyexhausted and render me sore for days after every session.

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Another key secret is your exercise form. Perfect form is critical when performing any specific exercise in your own routine. Look at it this way. The amount of energy you expend will be the same, regardless of your "style" of performance. However, your muscle gains will be greatly reduced. Performing a series of exercises in poor form produces dismal muscle gains.

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One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited andexhausted during a given exercise and it is only by achieving this that muscle gains can be maximised.

The simple answeris, you have work beyond failure and experience a higher level of training intensity than before. This also ensures that workoutsremain challenging and continue to engender progress over time thus reducing the likelihood of regression.

But how do you go aboutintensifying your training? Fortunately there is a tried and tested path to follow as outlined below:

1. Increase resistance - increasingthe weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the musclebuilding process. Aim to increase the weight when you reach six to eight reps and failure does not occur.

2. Changethe exercise - to achieve maximal gains all muscle fibers in a body part must be trained. Changing the angle (e.gto incline bench press) or introducing a new exercise will stimulate growth.

3. Reduce rest intervals - giving the muscles lesstime to recover before exposing them to further work has the effect of increasing intensity.

4. Pre-exhaustion - when an exerciseinvolves two or more muscles the weakest will prevent you from working the primary muscle to failure. The answer is tofirst isolate and tire the primary muscle before immediately moving to another exercise that works the set of muscles to failure.

5. Introducesupersets - this involves performing two exercises for the same muscle group without a rest interval. This means you have toutilize different muscle fibers which stimulate greater growth.

6. Use partial reps - at the point of failure you will notbe able to complete the full range of movement for a given exercise. Completing a partial rep that uses only asegment of the lift will still work your muscles beyond the point of failure. This technique is especially useful to advancedbodybuilders as it allows them to increase intensity without adding extra routines that could cause overtraining.

7. Use isometric contractions -this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.

8. Employforced reps - this involves completing one or more final reps after the point of failure has been reached. You willneed the assistance of an experienced helper to attempt this.

Once you have added these techniques to your training regimen you’llknow you’ve done your best to maximize muscle growth.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that providesguidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more aboutthe issues covered in this article.

Do you find gyms intimidating? Feel lost while doing your workouts? Tried different programs with no results? Not always sure ofwant exercises you are supposed to be doing? Or maybe you’re burnt out on the exercises your doing. A weight-training logmay be exactly what you need.

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