squat Archives - AST Sports Science

I see the guys in the magazines squatting some huge weights – doesn’t heavy squatting damage the spine?

by Paul Cribb Ph.D. CSCS. | Questions & Answers

Squats are often criticized as being “bad” for your back. However, done correctly, there is evidence that barbell squats could actually do your spine some good. An interesting case study, published in the International Journal of Sports Medicine, examined...

To Squat or Not to Squat – What Will it Be?

by Paul Delia | Articles

Make no mistake about it; the squat separates the men from the boys. Anyone who avoids squats, for whatever reason, is limiting their potential for muscle growth. Not only do squats produce massive amounts of muscular overload they also trigger anabolic responses...

5 Effective Tips to Improve Your Squat

by Dana Bushell | Articles

The king of all leg exercises and the one that produces the greatest results for leg development is by far the squat. The standard, bar on the back squat. This exercise will make or break you with respect to lower body growth. The more effort you put into mastering...

With the barbell squat, what’s the difference between placing the bar high on your traps compared to lower on the back powerlifting style?

by Paul Cribb Ph.D. CSCS. | Questions & Answers

The difference in the position of the bar in the squat exercise creates slight alterations in our biomechanical leverages. These cause a big shift of emphasis of muscle activation of the prime movers. When the bar is held low across the back (rear delts and trapezius...

Ignite New Muscle Growth With These Four Quad Exercises

by Dana Bushell | Articles

Bodybuilding in its purest sense is all about developing the muscles on the human body so that each muscle group fits perfectly with the others giving way to a symmetrical, large and pleasing physique. Training splits have been developed so that over the course of the...

Key exercises boost growth hormone

by Paul Cribb Ph.D. CSCS. | Research

The effect of exercise on growth hormone (GH) secretion and subsequent impact on muscle gains, is not well understood. However, sports scientists do know that intense (heavy) weight training produces a significant increase in bio-active GH levels. Also, bodybuilders...

I want to develop that teardrop shaped muscle on top of my knee. Is there a specific method to building this muscle?

by Paul Cribb Ph.D. CSCS. | Questions & Answers

The vastus medialis is the “teardrop” shaped quadriceps muscle situated on top of the knee. Generally, bodybuilders that lack development in the vastus medialis also lacked control during the ascent phase in the squat exercise. These bodybuilders tend to...

What do you think of front squats? Are they an exercise worth incorporating into my mass building program?

by Paul Delia | Questions & Answers

I would have to say that any type barbell squat is a good exercise. However, I wouldn’t place front squats ahead of traditional back squats in my mass building program. Front squats are a difficult exercise. They command a lot more skill and flexibility than...

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