Perfect 10 For Squats

Words: Kerry DULIN 

If you’re serious about bodybuilding, if you really want to be a lifter, start at the bottom. Face your fears and enter the forbidden zone. It’s not likely that you will have to wait in line.

The real miracle is what happens inside of the squat rack. Actually, ‘miracle’ isn’t the right word. If someone jumps from a building and hits the ground would you shout “Praise the Lord, it’s a miracle?” No, you expect him to hit the ground. There are basic and fundamental laws of nature at play and so when our jumping friend hits the pavement no one is surprised. The same is true of the squat rack. Sir Isaac Newton knew this when he exclaimed that for every action, there is an equal and opposite reaction.

Action = Squat

Reaction = Growth

In my own study of the physics of bodybuilding, I have discovered that there are only three natural forces.

  1. Size
  2. Strength
  3. Definition.

There is a fourth force in the gym, but it is weak and only seems to affect the glamour children. It is the force of appearance and it is used to create the illusion of size, strength, or definition.

Way To Go

Every David in this world wants to slay Goliath. This is true at work, home and in the gym. So, listen to me now, hear me later, but do it soon. Stop doing synchronised triceps kickbacks with your girlfriend and step up to the plates. There are forces deep within the squat rack that only the initiated fully comprehend. Notice that I said ‘deep.’ If all that you want to do is sissy little half squats, then you might just as well go back to working out with your girlfriend because you will never be the squatter.

I’m saying such things because I want you to be successful. I’ve seen far too many people leave the gym with their hopes dashed simply because they did not understand the physics behind our sport. Are there substitutes to the squat? Yes, and there are substitutes to Valium, but they probably won’t help you just as much [not to speak of side-effects].

So, if you’re serious about bodybuilding, if you really want to be a lifter, then start at the bottom. Face your fears and enter the forbidden zone. It’s not likely that you will have to wait in line.

10 Rules To Squat By

  1. Define your goals. Are you a powerlifter, bodybuilder, distance athlete, or fitness fanatic? Your training should reflect your goals.
  2. Educate yourself. There are several variations of the squat, each of which produce different results. Simply copying what another lifter is doing may not get you where you want to go.
  3. Form. Form. Form. Did I stutter? No. It’s so important. Many people load more plates on the bar than they can safely handle and use poor form to try to move it. This is a great way to injure your back. Show off at the beach, not at the gym.
  4. Don’t lie about how deep you squat. It’s common to see people barely break 45 degrees and then swear that they went below parallel.
  5. Vary your routine. Regardless of how hard you work, or consistently you train, your body will adapt and you will reach a plateau. Spare yourself the downtime by adding variety to your workout.
  6. Don’t just squat. While squats are considered a total body exercise, they do not work all body parts equally. Great squatters are often great ‘dead lifters’ as well.
  7. Ask for a spotter and also make sure that they know how to spot correctly. Before asking someone to dig you out from under a heavy load, be sure that they know how to do it properly.
  8. Use safety bars. If you are below parallel with a heavy weight, even an experienced spotter cannot pull you out of the hole. Uncontrolled weights cause injuries; don’t be the cause of it.
  9. Eat for the goal. After a heavy squat day, or any hard work out for that matter, you must consume protein to rebuild the damaged muscle tissue. If you fail to do this, you might as well stop training.
  10. Be consistent. One week and you are a beginner, one month and you’re in training. One year, and you are a bodybuilder.
KERRY DULIN, a world-renowned fitness guru, first got into professional bodybuilding at age 40. He won his first bodybuilding competition at 41. Now 62, with a physique that would put someone half his age to shame, Dulin has what he calls ‘a manageable programme,’ 12+ top trophies to show for his fitness endeavours and a brace of health and fitness websites. He lives in the US [This article is published by special permission from the author. ©Kerry Dulin].

Leave a Reply

Your email address will not be published. Required fields are marked *

eighty nine  −  86  =  

This site uses cookies to offer you a better browsing experience. By browsing this website, you agree to our use of cookies.