General fitness, cardiovascular capability and muscle building have all benefited greatly from improvements in technology, medical or otherwise. However, at times this makes people over-complicate their own training regimens. Despite advances in our collective knowledge, some things actually are proven to produce results. Squats fit this description perfectly, and a book called “Super Squats: How to Gain 30 Pounds of Weight in 6 Weeks” by Randall J. Strossen, Ph.D. delineates exactly what athletes can do to achieve impressive weight gains with simple, intense techniques.
This back-to-basics approach offers many benefits. For one, an athlete can concentrate on a single goal with a single objective in mind. Moreover, equipment and training location don’t matter quite as much for squats as with other exercises. Beginners often find this approach convenient. Veteran athletes tend to find it refreshing. Basically, by doing sets of 20 reps, combined with a hearty diet and the appropriate rest, athletes can attain significant gains. Each week, five pounds should be added to the bar to maintain muscle growth. People at any level or weight can apply these techniques.
During the entire course of training, though, form and technique should remain important focal points. First off, a thorough warm-up will help make sure that the entire muscle set has been primed for strenuous activity. Next, it is important to remember that improper form can result in injury. Beginners may want to seek out a trainer or find some videos online with advice on to how to do squats correctly. Beyond avoiding injury, good form during training will also help maximize results. The importance of proper form cannot be understated.
The book goes through the history of the squat and how different people have adapted it to their needs over time. It also explains how this training regimen affects the body. Understanding this adds to the overall training experience, but the system works regardless. However, many find that having a grasp of what is happening inside the body helps them deal with the intensity of the workout.
Squats essentially work all areas of the body. From the legs, the back, traps and biceps, the squat pretty much tests the entire body, including the core. Anyone looking to tighten up their abs will find squats surprisingly effective. This exercise also gets the heart rate going if done correctly, and also mimics other tasks one might undertake in everyday life or in the world of CrossFit. Most find the full-body aspect of the training to be one of its most important benefits.
Some concerns over the dietary recommendations in the book have come to light. Without a doubt, milk has a definite link to how muscles function. However, milk also contains a significant amount of fat and might result in fat gain along with muscle gain, which sort of defeats the point. Athletes should take a careful look at their body type and diet to determine exactly how to calibrate their caloric and fat intake. For some, the book’s recommendations might work. Others might prefer to substitute other foods to avoid these pitfalls.
Overall, though, these exercises should help most athletes improve their stability and core strength. The knees and shoulders benefit from slow, careful lifting. The torso strengthens by supporting both the weight of the bar and by maintaining balance below. As the torso plays an essential role in almost every activity the human body undertakes, no athlete can ignore it. Any CrossFit athlete will immediately recognize the benefits of this.
While athletes have to pursue a range of activities to keep themselves fully optimized, some things still are as simple as they used to be. The squat has evolved some over time, but it basically serves the same purpose it did when the first person lifted something heavy up in the air. This simple movement pushes the entire body to exert itself and become a little stronger, day by day. A concise guide to such a simple and effective exercise is very welcome.