What Makes you GROW!
What makes you Grow?
“How Squats & Deadlifts can make your whole body grow…”
Not only did the top bodybuilders of the past – men like John Grimek, Steve Reeves, Bill Pearl and Reg Park – have incredibly muscular physiques, they were also very strong. In fact, many of them competed in strength contests before making the switch to bodybuilders. One of the reasons they were so strong is because they relied heavily on compound exercises in their workouts. By compound exercises, I mean movements that involve lots of different muscles, such as the deadlift or squat. They were convinced these exercises stimulated growth in the entire body, and not just the muscle groups they were training. And it’s only in the last decade or so that exercise science has confirmed that compound movements do have the potential to increase muscle size throughout the whole body. Here’s how: Studies show that doing squats, bench presses or deadlifts increase levels of testosterone and growth hormone to a greater extent than doing biceps curls or triceps pushdowns. Scientists agree that testosterone is one of nature’s most powerful muscle building hormone. Testosterone tells your muscle cells to absorb more protein, leading to more muscle size and strength.
Squats & Deadlift
Before attempting to carry out any explosive, heavy or general workout, it is imperative that the body has been warmed up thoroughly and stretched prior to heavy lifting. When carrying out exercises such as the Deadlift and the Squat, special attention should be paid to the lower back. As well as warming up and stretching, it may be advisable to practice and simulate the activity to follow.
Squats 4 sets x 6-15 reps
Deadlifts 4 sets x 6-15 reps
Squat
Having perfect execution and technique will reward you with all the size and gains that you need, however incorporate incorrect and bad postural technique and undoubtedly you will suffer the painful embarrassment off being stretchered of the Gym floor.
Insure that the barbell is position and sat comfortably on the traps, tilt your pelvis out, and ensure that your feet are positioned slightly wider than shoulder width apart. The aim is to squat down at a 90 degree angle without allowing your knees to go over your toes. Once you have achieved this position push from the heels, hamstrings, glutes (bottom) and return to the starting position. Ensure that all movement is fully controlled and execution is perfect.
Deadlifts
Grip the barbell which will be positioned by your feet at shoulder width apart and kneel down as if you are performing a squat. Keeping a neutral spine (tilt pelvis out), throughout the movement.
You will begin the lift by pushing from the heels, hamstrings and glutes (bottom) and execute in a standing position. Once executed you will return to the starting position (returning slowly) and repeat the movement.
Always consult your GP prior to carrying out any exercise or dietary program. If you experience dizziness, pain or discomfort during exercise, stop immediately and consult your GP.
