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18.04.2015, admin  
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Passions run high when it comes to squats and I’m going to help you understand the risks and benefits of doing squats.
Squats are a great compound exercise that work the quads, hamstrings, glutes, core while enlisting many smaller stabilizing muscles as well. For an experienced powerlifter, squats have some risks but for the unskilled, squats can be a 9-1-1 call waiting to happen. So, the main difference between squat and a leg machine is that in the leg press, the spine is under no compressive load whereas in the squat, the spine is supporting the full weight. This is the most important exercise because it will help with activity and ambulation in your golden years. Evolution makes us up right, but it seems evolution is a bit slow in getting our spine to catch up. Deadlifts are another very good example of an exercise you shouldn't do unless you have proper supervision.
I have a theory (nothing spectacular) that rather than doing 15 squats with a 200lb weight, just do 75-100 squats with no weight.
What about other major stabilizer muscles like the lower back, abs and transverse abdominus? I think Andy Bolton, Konstantine Konstantinovs along with the sea of other powerlifters out there who can deadlift and squat more than 200kg can prove that statement wrong.
Compression fractures of the spine is not common in middle age power lifters nor is spinal disc herniation. The abdominal muscles (external oblique, rectus, internal oblique, transversus)support the spine during contraction in that they increase intraabdominal pressure, especially if you hold your breath. Besides, honestly, I don't know what other exercises can replace the deadlift and squat when it comes to lower back conditioning. I myself enjoy doing squats but I don't recommend them for everyone – perhaps then that the leg press is the next best thing? I personally am a fan of the low bar squat, so basically the load of the weight is not pressing on the straight back. The leg press is the only machine I use at my gym and I get crap for it because it doesn’t develope strength or some broscience all these bandwagon jerks seem to be spewing out the mouth.
It seems like harping on some guy for doing LP rather than squats is the equivalent of me running up stairs to the bench press room and mocking the guy who just did 300 for reps because he did it with a barbell rather than two 150lb dumbells, or going to the lat pulldown machine and calling the dude a wuss for not doing real pullups. People need to give it a rest, leg press is still capable of developing lower body strength and odds are the people who do leg press do a variety of other exercises to strengthen their core and stabalization muscles. Squatting with proper form will always be superior to leg press because of the overall muscle involvement involved in both supporting and pushing the weight through a full range of motion. Squats with high reps (from 12-to 20 repetitions) will increase testosterone production and more testosterone means more muscles. Squats can increase growth throughout the entire body because they use many muscles and this means they stimulate more muscle fibers. The endocrine glands are stimulated to release hormones by a chemical signal received by the receptors on the gland or by neural stimulation, which is what occurs during weight training. Squats and deadlifts work many muscles simultaneously in the body and will allow most of your body to get some stimulation from the release of the hormones during the workout. The large burst of anabolic hormones resulting from squats and deadlifts, allows most of your muscles to benefit from this release simultaneously.
Research by scientists from the University of Connecticut examined the hormonal responses and adaptation to resistance exercise and training. Since an higher volume lead to more testosterone but longer training time lead to less there must be a time factor somewhere that will enable us to conciliate the two.
If you want quicker results than guys who train with you do squats and better do 15-20 reps in 4 sets. If you’re not yet doing squats as part of your regular fitness routine, what are you waiting for?
Did you know, for instance, that squats work virtually every muscle in your body and prompt a beneficial hormonal response in your body due to their intensity? There are many squat variations you can use to alter the intensity and target areas of your workout. In the video below, personal trainer and coach Darin Steen demonstrates safe squat techniques for beginner, intermediate, and advanced. This squat adds a weight, helping to target your lower-body muscles and improve your squat mechanics.

This is an advanced move in which you hold a barbell over your head while performing a squat. Testosterone is a naturally produced hormone in the body that is made at an increased rate during puberty and helps in increasing lean body mass, bone density, and overall good health in a man (Source: Wikipedia). Some men looking to boost their testosterone levels use capsules, meal supplements and even injections, spending thousands of pounds every year. Quick Tips to Boost Testosterone Levels NaturallyGain Increased Drive with these Simple and Quick Tips to Boost Testosterone Levels Naturally, from lifting heavy weights to interval sprints. Do squats unlock your bodies testosterone supplies leading to massive muscle growth or are they overrated? Its an exercise that only requires an olympic bar and a rack which is available at virtually every gym in the world. Maybe for people who dont do any sports outside the gym there is no substitute but for the rest of us active in other sports there is. Lets talk about the risks, there are knee injuries but most common, and most serious, are the back injuries.
Remember from your high school physics that the sum of the forces in the X,Y, and Z directions must be zero.
With squats, the stronger your legs are, the more weight you need to use and the more compressive load your spine is under.
Good technique and a strong core can lessen the spinal compression somewhat but squats compress the spine – period. I was shocked when I went over 200 lbs and now that I do 250 lbs 5×5 I am thinking of slowing down while my muscles start to catch up with the movement. But that said, I think squats are a very important exercise if you don't have any other alternative to working your core. Bad lifting technique (unnatural curve of the spine) puts the intervertebral discs under immense strain. The reason for their existence has more do to with movement and protection of the trunk (and rapid exhalation) than taking load of the spine.
But in the case of 200 kilos of vertical load on the spine (straight back) I find it hard to figure how they can help much. I don't see the reason for doing the high bar squat, because you can work the anterior chain with front squats.
People are free to use whichever machines they wish to use and I would never criticize anyone for doing so, but anyone who claims that the leg press or any machine that works the legs is superior or even equally as beneficial as free-weight squats performed with good form is massively in denial, misinformed, or straight-up ignorant of the cold, hard facts. The testosterone and GH released, is very crucial for being a catalyst for your muscle growth. They noted that high-volume, moderate-to-high-intensity weight training, using short rest intervals and stressing a large muscle mass, multiple joint exercises (legs, Chest, Back, shoulders) tended to produce the greatest acute hormonal elevations (notably testosterone and GH). Sweat is pouring down the sides of your face, and the veins in your arms are throbbing with adrenaline. For example, running is more likely to produce higher levels of testosterone compared to jogging, as more muscles are active and it involves a higher intensity level. An online healthcare provider has provided us with a list of some simple exercises aimed at boosting your testosterone level without having to spend money on a product. Interval Sprints Various studies have shown that sprinting can boost your testosterone levels.
Dodge Chronic Cardio Endurance sports such as cycling have been said to lower overall testosterone levels, compared with men who lift weights. Increase Your Leg Sessions It is very tempting for men to focus solely on building the upper half of the body such as chest and arms.
This video shows you how and what you need to do to increase your testosterone by doing split squats.
Yes intense resistance training causes a temporary increase in testosterone and growth hormone but that goes for ALL exercises, not just squats.
If you ask any pro powerlifter or bodybuilder, they will probably list it as the #1 most important exercise. A safe and effective subsitute for squats is leg press and leg curls and then a game of basketball, soccer, volleyball, rugby, hockey, or lacrosse to work the stabilizing muscles. If you have a 495 pound bar sitting across your shoulders in a squat then the ground must be pushing back up with an equal but opposite 495 pounds of force to keep you from sinking into the floor. With leg press, even the strongest powerlifter in the world has no compressive stress on their spine.

Human spines are poorly designed for handling vertical compressive loads, its one of the reasons why 10.2% of the population has debilitating chronic back pain. If you do leg presses only, you will only get better at leg presses, and I don't see how superior can that be compared to squats. Correct me if I'm wrong though, but doesn't the intra-abdominal pressure prevents the spine from curving unnaturally (rounding)?
I pushed myself with heavy squats for over 20 years and two months after my 40th birthday, I herniated a disc. In comparison low-volume, high-intensity resistance training methods using long rest intervals did not induce a similarly high hormonal response. To cut a long story short, many studies researched that variable, the most significant being by Kraemer et al. That feeling of a good session provides an impetus for further training in the coming days. Therefore, your spine is under 495 pounds of compression – 495 pounds of force pushing from each end. The sum of the forces again is zero and the legs are under 495 pounds of compressive force just as in the squats. I was just explaining why I disagreed on the notion that leg presses are superior than squats. In this article we will shortly cover this subject and will get to know why squats are so important for your general growth. Therefore doing smaller compound excercises, would not be able to makeup for the benefit of having leg workouts in your routine.
This research consisted of two groups, one performing an hypertrophy workout made of sets of 10 RM with a minute of rest between each sets. Increase Rest Periods Clinical studies have shown that short resting periods have a negative effect on testosterone boosting activities and can add overall stress to the body.
Lift Heavy Weights Doing a high number of reps whilst lifting low weights can boost your testosterone. Forced Reps When performing a weight lifting exercise, it is suggested to do as many reps as possible, and then have a ‘spotter’ assist you with the last few reps. Also, the hormones released during the squat is nothing magical, but because more (bigger) muscles are used to perform the squat, more anabolic hormones are released as a result.
The other one was a strength training consisting of multiple sets of 5 RM with 3 minutes between each sets. It is suggested that longer rest periods between activities (around 120 seconds) are proven to be more beneficial for building testosterone levels. Lifting heavier weights and doing low reps provides a marginally better testosterone increase.
Studies have shown that this kind of forced set generates more testosterone compared to going at it alone. Both groups shown significant increase in serum testosterone, the earlier showing a slightly higher increase. Logically this makes sense, as the shorter your recovery period is, the less weight you will be able to lift. Exercises such as squats, bench presses or deadlifts close to your 1RM (one repetition maximum) would be ideal. Whilst it’s not advice to perform all your workout sets in this manner, you could do your last sets using this ‘forced’ method.
That indicated that hypertrophy workout do increase testosterone level more than strength training.
Maximise your time when exercising, by stretching and alternating activities to rest used muscles effectively. If 1 minute seem to lead to bigger increase in testosterone level than 3 minutes, then going below 1 minute in hope to increase the testosterone level even more, would greatly impair your short-term recovery.

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