The Most Productive High Intensity Training Exercise for Building Muscle

Three reasons why you may not be including “the squat” in your High Intensity Training workout (but should)

In my opinion, the squat is the single most productive High Intensity Training exercise for building muscular strength and muscular mass, however in some High Intensity Training workouts the squat is avoided because of these three reasons:

“The squat” involves over 60% of the large muscles of the body and can be extremely hard to perform;

During the last fifty years on several occasions, the medical community has issued statements regarding the dangers of “the squat” and its ability to cause injury to the knees which may have caused concern;

When incorporated “the squat” into their High Intensity Training programs, most trainees do not perform “the squat” correctly.

Let’s break it down and make the case for “the squat” in your High Intensity Training program…

“The squat” works a larger mass of muscle through greater range of motion and actually, more muscle groups are involved than any other High Intensity Training exercise. Most High Intensity Strength trainees either (1) avoid the squat because they believe it is too difficult or (2) when they do include the squat in their High Intensity Training routine, they use too much weight and appear to squat like a sissy.

Remember, the harder the exercise, the better the results…

Make no bones about it-“the squat” is very productive but it can be extremely dangerous if not completed with good form. When it comes to any High Intensity Training program, your style of performance is one of the key factors in producing optimal results while avoiding injury and this is especially true for “the squat”. You can start squatting with your own body weight (at first) and then move to conventional squat exercises, using dumbbells or a barbell, and then on to exercise machines (if you have access to them). Whether you are using your own body weight or dumbbells & barbells, always make sure you have good form or style of performance:

Feet Shoulder width
Back Straight (you can use a wall for stability)
Eyes Straight ahead
Heels planted on the floor

And to be safe, I always recommend having a spotter or buddy system for the squat exercises below performed with good form!

Body Weight Full Squat

Barbell Full Squat

Dumbbell “Static” Squat (Hold position for up to 60 seconds and repeat)

During many of the Nautilus seminars I participated in while working at Nautilus Sports/Medical Industries, I clearly remember Arthur Jones making a comparison of air transportation to the barbell squat. Arthur stated, “Regarding aviation, a helicopter is capable of doing things that are simply impossible to accomplish with other types of aircraft, but it is the most dangerous machine anybody ever stepped into. The squat (as a High Intensity Training exercise) has a lot in common with the helicopter-the squat can produce results that are not possible in any other manner but it is dangerous as hell!”

Arthur Jones recognized the value of the barbell squat many years before he invented his exclusive Nautilus line of exercise machines. Arthur, personally, would always incorporate “the squat” into his High Intensity Training workouts and you can, too.

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Tags: high intensity strength training, high intensity training, High Intensity Workouts