If your goal is to gain some weight, get up off the couch, now sit back down, now get up again, and sit back down. Repeat this 15 times then head to the gym because your warm up is done. Ladies and gentleman, we’re talking squats! Weather you want the perfect bum for the beach or to be a powerhouse in the gym, you gotta squat.
What is the squat workout?
The squat is a great movement that works out pretty much every muscle in the body. The primary muscles that it works out is your glues, quads, hamstrings, and calves. The secondary muscles that it works out is your core (abs and lower back), shoulders, arms (biceps, triceps, and forearms), and pretty much every muscle in your body.
Now obviously there are different variations of squats and some work out more muscles than others, but the main squat that we are concerned with here in order to gain weight, is the standard back squat. Personally I like the high bar back squat the best. The high-bar back squat is where you place the bar on your upper traps and the top of your deltoids (shoulders). This gives you a more upright stance while your squatting. In contrast, the low-bar back squat is a squat variation where you place the bar on your mid to lower traps on the bottom of your deltoids. This is a squat most commonly used by powerlifters.
The back squat, high bar or low bar, will engage your whole body especially if you are moving heavy weight.
Why should you squat?
If you want to gain weight you have to squat. Why do I say this? Because not only are you going to work out some big muscle groups while squatting, but your also triggering a growth response and telling your body to produce more testosterone and growth hormone. What does that mean? That means your going to put on muscle way faster, and your going to recover faster. This doesn’t mean go out and squat as heavy as possible and as much as possible because it takes time for your body to adapt and get your systems firing, but over time you will be able to squat more often, with heavier weight, and put on a lot of muscle.
Some squatting programs that I recommend for putting on size are: