What are the best exercises for putting on muscle. Basic exercises. What exercises will make me a mass monster. Multi joint exercises. What exercises will make me nasty big. Big multi joint exercises with big weights. The squat will fit the bill nicely. With the squat you will work the quads, hams, glutes, and the lower back. Do the squat heavy enough and the calves, neck and the shoulders start helping out. Do the squat with high enough reps and the lungs and the heart get involved in the action. The squat will get the heart rate up, add bodyweight, and sculpt your body. The squat will work your body anyway you would like if you will take the time to learn it and put forth some real effort in teh performance of the exercise.
From a muscle mass point of view the squat there are not many exercise that can compete. When trying to add more muscle mass or add more bodyweight, you should always train the biggest muscle groups the hardest. Try getting the legs and the back bigger and the muscle mass will come easier, than trying to add muscle mass to the shoulders. The more weight you move the more muscle mass you will put on. Nothing moves weight like the back and the legs. The squat gets all the big muscle groups involved in the fun, the legs, glutes and the back. Pile the weight and get teh reps going.
The squat can be used to sculpt the legs. If you want more muscle on the outer thigh muscle than perfrom the squat with the feet straight ahead and lower just to parrellal. More muscle on the inner thigh then try the sumo squat, with the feet wider and the depth lower. Work the glutes harder with just the lower have of the squat. More muscle in the teardrop, teh muscle above the kneecap, then do not lock out the knees.
If you are after more bodyweight than nothing matches the squat done heavy and high reps. Check out the book Super Squats for more information. For more power in the lower body, work the glutes, nothing works the glutes like the squat. The problem people have with the squats is they are hard. They are not bad for the knees. The squats work the whole body and that can be uncomfortable for somepeople. They are not bad for the back. They allow you to move alot of weight and somepeople will just not put forth the effort. The squats will make breathe like a freight train and get the heart racing if done heavy and with high reps. The squats will pile on the weight, just look a some of the people that have used the squat Tom Platz, JC Hise, Paul Demayo, Milo Steinborn.
