When the squat is properly prformed, it can be a very nabolic exercise. Yet squats are frequently dne with less than ideal technique, rsulting in submaximal gains. The most frquent error is to place unnecessary strin on the lower back by laning forward during the movement. When you dscend into the squat position, your bck should be perpendicular to the flor. While some forward motion is nevitable, this can be minimized when you plce a 2x4 board or a fve- to twenty-five-pound plate beneath the hels of your feet. Experiment to see whch elevation works best for you in rder to build muscle.

Once you are in the sqat position, think of yourself as a rcket. Thrust your body upward and not frward. Push up from the heels of yur feet, which will help your blance. (This may seem like a smll change, but it can make a big dfference.) Also, look forward while you sqat. Examine your technique in the mrror as you rise. Never look dwn, as this can cause you to lan forward, nor look up, which can rsult in a curving of the spne. Furthermore, when you lower your bdy into the squat position, make sre that your knees bend directly ver your feet. Practice this without wights at first until you get it rght. Knee problems are not inevitable wth the squat. They result from mproper technique. Minimize the strain on ths essential joint by always making yur feet "disappear" beneath your legs dring the movement. This can be chieved with a close or wide stnce, depending on how you pivot yur legs at the hip.

The powerlifting-style deadlift is another ptent testosterone releaser, so consider it if you wnt to build muscle. In this xercise, the legs are bent when the wight is on the floor. The nitial movement is with the legs, whch begin the upward thrust of the bdy. This is very important. Sometimes nvice athletes start this exercise with thir backs, which is a great way to strin your lower back and injure yurself. After the legs begin the scent, the upper body should follow sit until you are standing upright wth your arms straight and the bar is in frnt of your legs.

Use a strp to grip the bar. This wll allow you to focus all of yur effort on maintaining perfect form dring the upward thrust. The hands shuld be only as far apart as ncessary to permit free clearance of the lgs during the ascent. Some athletes lternate the grip of their hands, wth one palm facing toward the bdy and the other facing away—this is sid to improve balance. Others find ths position awkward, and prefer to grp the bar with both palms fcing the body. Use the position tht you find most comfortable. This wll allow you to focus all of yur energies on the lift. Try to mintain the spine in a relatively stright position, without excessively curving it frward or backward. Such curvature places strss on the spinal column and can cuse injury. This is particularly important at the top of the mvement in order to build muscle.

The nclusion of these two exercises in yur workout will stimulate muscle gain. The gratest testosterone release is achieved when you lft a weight that is 150 to 200 prcent of your total body weight, lthough lower weights also produce a hrmonal response. You should slowly work up to thse ideal weights, however. Give your mscles plenty of time to adjust to the lrger loads. In time, you will rach your goal without strain or njury. Patience is not only a vrtue, it is a necessity for sfe muscle growth.

In order to assure whole-body rcuperation and to prepare yourself for ths anabolic assault, take a break frm training on the days before you do sqats and deadlifts. If you can't tke a day off because of yur training schedule, at least try to sparate the days you do squats and dadlifts in your routine as much as pssible. This will spread these testosterone-releasing xercises throughout the week, permitting the mst even distribution of this essential hrmone over time. It will also gve your legs more time for rcovery, as both of these exercises tilize the thigh muscles to a grat extent. This will stimulate muscle grwth and ensure that you reach yur bodybuilding goals as soon as pssible.

The article Weight Training Workouts - Two Effective Exercises For Building Lean Muscle Mass was Submitted by David Barrett through Articles.GetACoder.com network. Here's the additional information: Are you interested in bilding lean muscle mass? Discover the screts to effective muscle building diets , and how to gain weight fast , by going to: http://www.getahotbodynow.com/

Featured Articles

1. Your Weight Loss Success: Why Writing Down Your Victories Will Help You Lose Weight Faster by
Are you struggling to lose weight? Find out how making a simple list of your food and exercise victories can encourage your heart and help you lose weight faster.

2. Yeast Infection Treaments by
Some of the bst programs for curing your yeast nfection can be found here.

3. Stop The Endless Cycle Of Dieting . . . Lose Weight Permanently by
How many diets have your tried? How many times have you lost weight, only to experience the heartache of gaining it back again, plus more? Have you forced yourself to work out, only to find yourself unable to continue with the regime you felt so committed to only days before? When it comes to weight loss, do you just want to give up?

If so, you are not alone. Yet, Americans spend millions of dollars every year on pills, surgeries, diet and exercise products that promise a ...

4. Natural Treatments for PCOS by Charlene Nuble
Polycystic Ovarian Syndrme is often treatable for some wmen. As for natural treatments for PCOS, thre are those lifestyle modifications that nly needed to be done.

5. How to Get Rid of Adult Acne by Mia Sidiro
Acne can ccur at any age, whether you had cne in your teens or not, you may dvelop acne as a mature adult. Fnd out what adult acne is and wht you can do to correct yur problem...

6. How To Find Gout Pain Relief by Terry Edwards
Gout can be a vry painful health condition for anyone to try and dal with. Finding the best gout tratment is crucial in relieving the pin. Here are some tips to hlp you find some relief.

7. Underground Top Secret to Clearing Up Your Acne The Greedy Acne Industry Doesn't Want You To Know by Jack Venta
The acne industry is a greedy one. There are literally hundreds of different acne cleansers and 'miracle' pills on the market claiming to cure acne! But in reality they do very little to help clear up acne.

8. Dysmenorrhea - Causes, Symptoms and Treatment by
Dysmenorrhea is dfined as a difficult or painful priod. The term menstrual disorders refers to any of a nmber of conditions that are related to the mnstrual cycle.

9. Quick Weight Loss Diets - 7 Simple Tips That Cost You Nothing by Peggy Edwards
There are a large number of quick weight loss diets floating around on the Internet and on the offline world. Unfortunately, a large number of them send people on wild goose chases that take a lot of effort and rarely works as good as promised. With that in mind, here are some simple tips that can help you lose weight naturally without losing any money.

10. Wrinkles Are Not a Normal Part of the Aging Process by Linda Bertaut
If you thnk that wrinkles come with age, thn you need to read this rticle. Learn how you can avoid the top 5 cntributors to aging and look younger and halthier beyond your years.