Look we know you don’t enjoy squats – particularly pushing out of the bottom. Most people mess up the squat at this point and it’s when we feel the most weak or uncomfortable.
So why are we suggesting all of a sudden that you should stay in the bottom of the squat longer?
Pausing at the bottom of a squat requires you to come to a full stop at the lowest part of the rep. As we mentioned earlier, it’s also the part where most guys are the weaker. So by spending more time at the bottom, you accomplish several things.
First, you strengthen that portion of the lift which helps deal with plateaus. Second, you get more comfortable when in that position which in turn improves your confidence.
Finally, you increase the time under tension which as we know is crucial for the hypertrophy process.
To perform one of these lower yourself slowly as you would in a normal squat and once you reach the bottom of the movement stay still for 1 to 3 seconds.
However, feel free to stay down there a bit longer if you want to challenge yourself. Now, just because you are pausing at the bottom doesn’t mean you can relax- you should make sure that your muscles are still working rather than shifting the pressure to your tendons and ligaments. Squeeze your hamstrings, quads, glutes, core etc.
If you find your lower back is sore after doing these it’s because you didn’t tense your muscles enough.
When you unrack the weight take a deep breath and fill yourself with air. Lock your lower back in place and maintain tension throughout the lower body. Squat down between your heels and pause for two seconds at the bottom of the lift, working your way up to 5 seconds over time. In terms of weight, stick to 60-70% of your 1 rep max for 5 to 6 reps of 3 to 6 sets.
This should give you plenty of room to experiment and figure out what rep and set combination yields the best results for you.
Squats are a great exercise for a variety of reasons one of which being the effect it has on testosterone levels.
By performing squats you are working so many muscles so effectively that your body is forced to release more of the key anabolic hormone and as a result you will make more upper and lower body gains.
In fact, testosterone is so important that every year countless bodybuilders around the world inject themselves with synthetic hormones in order to boost their levels.
We aren’t saying you should do that of course.
Steroids contain a lot of nasty side effects and are illegal in most developed countries.
What we are suggesting however is to take a natural testosterone booster. These products use all-natural ingredients that are scientifically proven to boost testosterone levels.
As a result, you will be able to:
- squat more,
- recover faster
- and most importantly build more muscle.
That’s exactly why most athletes and natural bodybuilders that are serious about building muscle do everything they can to increase their testosterone production naturally.