Barbell squats are one of the best basic exercises in strength sports. You should always squat!

Squats train the whole body. This is a multi-joint exercise, which means that most of the body muscles are involved in work. This exercise trains the quads and biceps of the thigh much more effectively than any other. All this affects the increase of testosterone production. This hormone plays a key role in gaining muscle mass.

There are many ways to maximize your squat results. However, there comes a time when this progress stops. To delay this moment and reduce injuries on heavy weights, you need to clearly define the way to follow from the beginning.

There are certain reasons for stopping your progress in squats.

Here are three main known reasons:

1. Incorrect perfomance technique.

2. Overload or lack of exercise.

3. Individual anatomical features.

Let’s highlight 10 tips to maximize your squat potential.

1. Learn and practice only the correct technique. Work on including the most powerful part of your body to squat performance. It should be a strong chain - gluteal muscles, biceps, thighs, quadriceps, and back extensors.

Basic tips on the proper squat form:

Try not to bring your knees inward;

- Do not lean too far forward with the torso.

- Control both sitting down and standing up. Do it smoothly.

- Hold the center of your body in the middle of the foot.

- Keep your knees in the same plane as your feet.

- Squat deep, and work on your flexibility.

- Do not spread your legs too wide.

For best results, always have your training partner check your squat technique at the gym.

2. Correctly choose the weight and hit the reps you know. There seemed to be specific methods of developing strength. Training at 70% 1 RM will boost your results in a squat. Well, it’s not that simple. Clearly determine for yourself how many reps and sets you will perform with loads 80-90% of your 1 RM, and most importantly 90% and above. This is the secret of success. Individually choosing the balance of your max-out lifts will bring strength and new PRs. And most importantly - without injuries. You can find superior great squat training program on torokhtiy.com.

3. Use special equipment on heavy weights. Thanks to the elastic properties of weightlifting singlets, knee sleeves, and a belt, you will be able to add some kilos both in working weight and in your maximum result. Also, these accessories will protect the weak parts of your body.

4. Vary your squats. Your best choices are frontal squats, leg presses, squats with lunges, in the Smith machine, with different widths of legs, with pauses, Gackenschmidt squats, good mornings, and others. All of them will improve your weak parts and enhance your strengths. You can try a high barbell placement and a slightly smaller leg position. Alternate with a wider position of the legs and a lower placement of the barbell on the back. The muscles of the thigh and back will be more involved.

5. Every week try to increase the load and lift heavy weights. Usually, the legs recover faster, so the result grows quickly. Try to increase your squat load, but feel that you are fully recovered by the next leg workout. Practice shock loads 1 time in 2 weeks.

6. Use supplements to recover working muscles. Recovery is paramount, so get a little extra help from these supps: creatine, amino acids, vitamin complexes, micronutrients, etc. A full supply of muscle work with nutrients is the secret of long-term success in sports.

7. Strengthen your back and core muscles. A separate issue is your spine. The back extensor muscles play an important role in squats and will allow you to have a strong torso. And this is really important in squats. Deadlifts can boost your squat performance. You also need to strengthen the upper back with push-up and pull-ups. The abdominal muscles are extremely important for creating pressure around the spine.

8. Incorporate bands and chains into your squat training. Bands and chains are just other tools in your strength toolbox, but they’re particularly effective. This will change the load at the highest or lowest point of the squat. To do this, you need to fasten elastic bands or chains on the edges of the barbell. The resistance will increase as you stand up. Train at 50-70% 1 RM for 5-8 sets of 2-3 reps. Practice this exercise no more than 1 time per week.

9. Be explosive and fast. Develop not only the indicators of absolute strength at a slow pace. Use weightlifting exercises, jumping exercises, and plyometric mode. This will positively affect your agility, coordination, balance, and flexibility. And explosive properties will be quite useful to you at the transition from a deep squat position to standing up.

10. Start your recovery processes immediately. At once you finished the training, start your stretching routine, work with a foam roll, and massage. Use a contrast shower to reduce inflammation and improve blood circulation after exercise.

So, you must understand that there are many resources that will help you increase your squat performance. Moreover, you will not ruin your body, but you will be able to reach an ever-higher level of your functional and technical capabilities.

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