The barbell leg squat is amongst the most basic and important leg (frontal thigh and hip) exercises ever. Moreover, it is also an important muscle mass builder. This means that it is an overall muscle mass builder for all of the other growing muscles because it is a known fact that multiple joint exercises like the barbell leg squats trigger more muscle-building testosterone all throughout the body. You will also see biceps, shoulders, back, chest and forearm muscles growing and sprouting all over the place as well when you do the movements for these muscle groups. But as with all body building exercises, there is right way and a potentially harmful way to do anything. Let me show you the right way.

The 7 Secrets for Doing the Barbell Leg Squat to Build Your Leg Muscles Lightning Fast

Secret #1- Use A Barbell Squat Rack

Secret #2 – Wrap A Small Towel Around The Bar To Protect Your Neck

Secret #3 – Wear Leather Workout Gloves To Grip The Bar Better

Secret #4 – Do Stretching For Your Thighs, Lower Back And Hamstring Muscles To Prevent Muscle Tears

Secret #5 – Rest The Barbell Across Your Upper Back (Not On Your Neck)

Secret #6 – Keep Your Head Up, Back Straight and Feet Shoulder-Width Apart

Secret #7 – Squat Down Slowly Until Your Thighs Are Parallel To The Floor

Two Warnings:

One – Do Not Bounce At The Bottom – Bouncing back up from the bottom position may injure your knees.

Two – Do Not Lean Forward – Leaning forward with the barbell at any stage of this movement will injure your back.

How Many Sets and Reps To Do

Just in case you are new to the body building lingo and parlance, a “rep”, or reps, is short for repetitions of a complete movement of an exercise, and a “set” is a completed group of planned reps. For example, if you do 12 reps, and you rest a minute or as long as it takes to catch your breath, and then do another 12 reps, you have thus done 2 sets of 12 reps. Now, let me give you a success formula for working out your thighs doing squats for maximum growth, strength and progress. Do 4 sets, that is, do 12 reps for the 1st set. Do 10 reps of 2nd set. Do 8 reps for the 3rd set. And finally do 6 reps for the 4th and last set.

The Final Secret for Doing The Barbell Leg Squat Exercise

Start with a light weight on your first set and increase the weight each set a little more. It could be an increase of as little as 1/2 lbs. or as much as 2 lbs. per each successive set, until you get to your heaviest set which is the 4th set where you are barely able to do 6 repetitions. Working out your legs like this will develop for you huge mountains of muscle for your legs, thighs and all over your beautiful body – lightning fast.

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From Charles Prosper – The 12-Week Fitness Guru