Barbell Squats (Detailed)

Description

PURPOSE: To build mass and strength in the entire thigh, especially the quadriceps. The Squat is the single most important exercise for building leg mass. There is no substitute. Arnold's statement: 'There is simply no other exercise, and certainly no machine, that produces the overall results that Squats do.' EXECUTION: (1) Place a barbell across your upper back (not on your neck). Stand with feet shoulder-width apart or slightly wider, toes pointed slightly outward. (2) Keeping your back straight and head up, bend your knees and lower yourself until your thighs are at least parallel to the floor (or below if flexibility allows). (3) Drive back up to the starting position, pushing through your heels. KEY PRINCIPLES: (1) Always warm up thoroughly before heavy Squats—at least 2-3 light sets. (2) Go deep—half Squats build half a leg. The deeper you go, the more muscle fibers you recruit. (3) Keep your back straight and your head up throughout the movement. (4) Use a belt for heavy sets but don't become dependent on it for lighter work. (5) Arnold squatted 545 lbs for reps. He trained legs twice per week, always starting with Squats. COMMON MISTAKES: Not going deep enough, rounding the back, letting knees cave inward, bouncing at the bottom, looking down.