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How to Do Hack Squats?



How to Do Hack Squats?

The right approach to the training of the hip can be characterized by a painful and very hard work. It also includes a training program, a proper diet and definitely the use of sports supplements. There is no doubt that genetics play one of the biggest roles in building strong muscles, but it is not final.

Must Read: Bodybuilding Diet Myths

Every group of muscles has its own species. That’s why training for building leg muscles is not the same as that for building chest muscles. Building leg muscles require more work, more power and ability to overcome yourself.

There is no secret quadriceps training cause a very severe pain, and you will need a strong desire to deal with it. But there are no other ways to success in bodybuilding. And the reward would be big and very well developed quadriceps muscles.

There is numerous exercise meant to make the quadriceps muscle grow. But none can compete with classic squat. namely barbell squats activate the majority of muscle fibers hips, not only in the quadriceps. However, an experienced bodybuilder needs more than just impressive volumes: it is unlikely you will see the separation of the leg muscles in a powerlifter, and after all his strength and weight can be astounding!

In the career of any bodybuilder, whether pro or amateur, there comes a time when the mass is not the only purpose of the training. After the first few years of training and should think about the balance of muscular symmetry in the preparation of training programs.

May need to be some new exercises to give the thighs a decent symmetry and proportion. One of the main methods for their achievement is the constant muscular tension during the execution of the set. Continuous tension makes the muscles to rest at some point amplitude.

The best exercise for the implementation of this method regarding hips is hacked squats. It is a variation of the normal squat. It is a compound exercise targeting the training of lower part of the body, namely legs. For  a better understanding of hack squats, action on quadriceps is very important to know what is this muscle about.

The front of the thigh consists of four large muscles, which are called to the quadriceps. Three vastus originate in the relevant parts of the femur: male vastus - on the outside, the inside wide - on the inner, intermediate wide - on the front and middle parts.

Intermedius vastus lies deep between the outer and inner broad muscles. Rectus femoris - this is the fourth of the quadriceps muscle. Unlike the three large muscles, it starts on the pelvic bone, the iliac crest, just above the hip joint.

All four muscles along with the rectus femoris become the quadriceps tendon. It is attached to the patella and continues to move further down the leg in a patellar tendon (patellar ligament), which is attached to the tibial tuberosity - bone spurs on the tibia just below the knee.

With the help of these muscles, we straighten the leg through the knee. Rectus femoris also flexes the leg at the hip, raising the thigh to the chest. It is helped by iliopsoas muscle. When performing leg extensions sitting rectus is in a weak position.

Therefore, when performing seated leg extensions, you stimulate well three broad thighs, but most hardly the rectus muscle. The best cope with this hack squats, because most of the range of motion the legs are straight, and straight thighs muscles have the opportunity to work hard.

Best hack machines are not strictly vertical but have a small, about 15 degrees, tilt back. Leaning back,  you straighten your legs at the hip joints, thus stretching the muscles of the legs straight, allowing them to actively participate in the bending of the knee. In addition, such an angle creates optimal conditions for maintaining a constant tension in the muscles during exercise.

In this case, a very important role play shoes Make sure you wear shoes with good corrugated soles that allow you to not slide on the platform. To stop shoulders in this simulator are special pads. They create a comfortable environment for the shoulders, eliminating the possibility of termination set due to pain in the trapezoid.

Warming Up and Stretching

Before training have to be very well warmed knee joints. Do not forget about some stretching of the quadriceps and hamstrings. Even if you have just finished barbell squats exercise and going to hack the machine, it is best to start with a lighter set and extra stretching before you start to work seriously.

Hack squats are better to be performed at the end of workout program. It has to follow after barbell squats and be the legs and, of course, after squats and leg presses.

Must Read: The Benefits of Warm Up Exercises Before Workout

Further, Let’s Talk About the Technique of Hack Squats

Put your feet on the platform at a distance of 15-20 cm from each other. Keep in mind their position should be not wider than shoulders. Socks must look forward. Move shoulders under the pillow, while leg has to be a slight bend in the knees. Upper back firmly sticks to moving platform.

Unplug the stopper and straighten your legs at the knees, taking the weight on your shoulders. Slowly lower into a squat. Keep your back all the time firmly stick to the platform, while hip went not too much forward. Go down to the point where the angle of the knees did not reach 90 degrees or less.

Never stop at the bottom, lift the barbell immediately. Continue to rise as long as the legs are almost straight, and then immediately begin the next repetition. All motion resembles uninterrupted piston in the cylinder.

This technique will maintain constant tension in the working muscles throughout the set and improve the separation of the muscles. Prepare to severe fatigue and burning sensation in the muscles due to the accumulation of decay products and oxygen starvation.

Here are some very important moment you have to pay attention to:

- It is necessary to maintain smooth movement in both directions. Do not allow yourself to rest or at the top or at the bottom point of the amplitude, or you will break the regime of continuous muscle tension.

-Never allow bounces at a low point. Such a movement is very risky, especially when working with large weights. However, if you did not have knee injuries and you want to add separation middle part of your hips, a few months later add another 3-4 sets hack squats to existing ones.

-Most people think that there is no need to use a belt in this movement, because of the spin, and so relies on a moving platform. But belt help to stabilize the body, increases intra-abdominal pressure and as a result will increase your power, as you can put more effort on performing the exercise itself, but not to stabilize the body.

-This is a very difficult exercise, especially in maintaining a constant muscle tension throughout the set, and also quite painful. In each set, your quads will experiencing a lack of oxygen. But with the growth of your mental power, you can ignore this pain, continuing to perform repetition after repetition. Do not think that the power of the spirit and the ability to overcome yourselves appear overnight, but sooner or later it will happen.

-Start with a couple of sets, but if you really want strong thighs, try to do 5 sets of 15-20 reps with constant muscle tension.

-Do this exercise after heavy barbell squats and do not aspire to power extreme! Keep in mind that your goal - to deeply striated quads, rather than setting a record in the hack squats. Being different from other type of exercise, hack squats shock your body, and accelerate this way  the results. It is more effective than leg presses, because its focus on legs more leg presses do. Also, it was proven that the risk of back injuries is much more smaller, but this doesn’t mean it’s not at all.

Among disadvantages have to be mentioned that they are quite uncomfortable to be done. The unnatural position make hack squats difficult to perform. Another problem is when using big weights. You have to be totally convinced that your shoulders and legs are able to work with the same weights. Overwise, you risk to damage your shoulders.

There are many people who associate hack squats with the risk of knee injuries. A proper execution of this exercise will never cause you knee injuries. But, if you ever experienced some knee problems it would be great to advice a doctor before performing hack squats. If there is no a serious problem with your knees, you can begin with no weights on hack machine and only after a while add them gradually.

Hack squats are considered a great alternative to traditional barbell squats, and leg presses.  All of these exercise are designed for building lower body, and will be great to alternate no more than two of them during a workout.

Check Out Our other Article on: 9 Squats Variations For Bigger Muscles

Check Out Our other Article on: Goblet Squats For Increasing Lower Body Flexibility And Strength

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The Most Effective Growth Hormone Protocol for Hypertrophy




The Most Effective Growth Hormone Protocol for Hypertrophy

Would you like it is equipped with an effective method that will get bodybuilders to glance at your with confusion? But, it will then be followed by an utter irritation? Actually, you need to understand that growth hormone will cause the lean body mass to increase.

This is also believed to be highly anabolic. But, it will never ever grow the skeletal muscle tissue.

Introduction to Muscle Growth:


You will first need to understand about hyperplasia, hypertrophy, and anabolism. These are sometimes used interchangeably.

Still, there are some major differences between them. For example, if something is considered to be anabolic, it does not necessarily mean it will cause the growth of the skeletal muscle tissues.

And, only because something is believed to be catabolic, it does not mean that it will not anymore contribute to the growth of the skeletal muscle tissues in a positive way.

Introduction to Anabolism:

Introduction to Anabolism:

Anabolism is defined as a state whereas nitrogen is retained in the lean body mass. This could either be a stimulation of the protein synthesis or the suppressed rate of proteolysis. This is also a term for a possible protein breakdown.

The measurements of the lean body mass include free water and total body in their calculations. The growth hormone is also expected at increasing.

Even if you read a research or a study claiming that lean body mass is increased by the treatment of GH, it is not assumed that it is the same as the skeletal muscle tissue is increased.

Skeletal Muscle is Believed to be Highly Complex:

Skeletal muscle is actually believed to be a highly complex organ. This is also a plastic tissue that could adapt to the changing and functional demands.

With the increase in the mass of the skeletal muscle, it could actually be done by way of 1 or 2 primary mechanisms like hyperplasia or hypertrophy.

What is Hypertrophy?

What is Hypertrophy?

Hypertrophy is basically defined as a process wherein an increase in the skeletal muscle mass occurs by way of an increase in the size of the cross-sectional area.

The process of hypertrophy is mediated by a lot of factors with an exercise-induced hypertrophy. This also became a special interest to the bodybuilders.

This is also mediated by way of combining muscle damage, metabolic stress, and mechanical tension.

Hormone of Growth and Its Discovery:

It was already past one-hundred years until hormone growth was discovered. It was then later on identified, extracted and isolated from the pituitary gland of humans in the year of 1940. After ten years, a hypothesis was proposed that the GH peptide was not actually what causes growth.

But, it is the group of serum factors that control the GH. Prior to the serum factors, they were considered as the sulfation factors. This is to further indicate that the substances are controlled by the GH. In this hypothesis, it helped researchers in reconciling the growth of somatic glands.

It was actually regulated by a specific substance that is secreted by a pituitary gland. This also simultaneously reinforce that the secreted substance from the pituitary glands did not actually act on the targeted issues that promote growth.

Effective Growth Hormone Protocol for Hypertrophy:

It is recommended to follow an effective growth hormone protocol for hypertrophy. It is required to control the estrogen balance by way of a stack design.

Nevertheless, DHT derivatives will not be useful in preventing aromatization. They are present to increase the androgens that are found in the body. But, they do not increase the estrogen levels.

Long-Acting Insulin Being Suggested:

Long-Acting Insulin

The idea of following long-acting insulin is quite intriguing like planning on more frequent and multiple than every six to eight hours.

Most will also eat a lot pretty regularly. It does not actually take more insulin in order to re-sensitize the pathways.

In addition to that, it will take a lot of guesswork from the insulin/GH timing protocols. It will also simplify the CHO consumption including the risks of the hypoglycemia that will go down.

But, having an elevated basal insulin level for about twenty-four to thirty-six hours could bring out undesirable effects. Thus, you need to understand that there are certain cons and pros for you to weigh.

Must Read: Insulin Usage For Gaining Muscle Mass in Bodybuilding

Do Some Sort of Self-Experimentation:

It will be a good idea to do some sort of self-experimentation. This is prior to the effective growth hormone protocol for hypertrophy. This way, you will be able to get your own anecdotes.

In some articles, they shed off some light on the reason for the right timing of insulin that will not be actually as important. This is because it related to the direct effects of hypertrophy.

Post-Workout is also More Ideal:

It is also highly considered to follow a post-workout activity. This is even more ideal in order that there will no longer be risks to face when battling hypoglycemia, especially during a particular workout.

It will also be a good idea to use LOG-type insulin for some sort of nutrient shuttling along with a post-workout meal.

Click Here to Find out More & Price of Post-Workout

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Your Blueprint For Building Bigger Shoulders




Your Blueprint For Building Bigger Shoulders

The old adage remains to be true that shoulders make a man. In this regard, the shoulders are a muscle group that really screams strength and power. You cannot even hide them in a hoodie, jacket, and t-shirt. There is, of course, no one who would want to hide them. That is due to the reason that shoulders were once regarded as a symbol of virility and masculinity for men. They are even included in the wish list of a lot of people. With wider and bigger shoulders, expect that one also has his or her slimmer and smaller waist.

In this article, you will discover and learn more about the blueprint for building bigger shoulders:

Make Delts as a Number One Training Priority:

Make Delts as a Number One Training Priority:

If you really aim to build bigger shoulders, you will need to work on your muscle group. This will need to be a priority in the entire training for quite a limited time period. In the ten-week period, you will need to work on your shoulders two times a week. Also, include working on every muscle group once.

As long as you devote your energy and time to your shoulders, you will be able to adapt to grow stronger and larger. But, remember that you could only force your shoulders for only quite long. If you will continue this one for over a long time period, you might over-train your muscles. And thus, you might not expect to see the results after. That is the reason why the length of this training is cut short.

10-Week Shoulder Specialization:

You will need to consider in mind shoulder prioritization split. For day 1, you will need to prioritize your shoulders. For day 2, you will have to prioritize your legs. For day 3, you will have to consider in mind the biceps and back. For day 4, focus on triceps and chest. For day 5, you will need to take some rest. For day 6, you will need to focus on your shoulders. For day 7, you need to take some rest.

RELATED ARTICLE:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Weekly Schedule Giving you a Chance to Make the Fastest Shoulder Gains:

In this weekly schedule, it will give you a chance to make the fastest shoulders gains in just ten weeks. After the heavy workout, you will need to have your body completely rested. It will also be followed by a specific leg workout. This way, your shoulders will be able to recover. As per the 2nd workout, it will, of course, be far more demanding. This is especially true when it comes to recovery and execution.

2 Shoulder Workouts to Try Every Week:

You need to keep in mind that every day, it will begin with a warm-up. That way, your mind, Cand body will be ready for what is ahead on that day.

  • Heavy Shoulder Workout
  • 2 sets and 20 repetitions of Smith Machine Overhead Shoulder Press
  • 2 sets and 15 repetitions of Seated Dumbbell Press
  • 8 reps when seated on Side Lateral Raise. Stand and then repeat 8 some more. Add weight while working with the sets.
  • 8 reps of cable seated lateral raise. Reduce the weight and do some 8 more.
  • 3 sets and 8 reps of Smith Machine Overhead Shoulder Press.
  • 5 sets and 10 to 12 repetitions of Reverse Machine Flyes
  • Pumping Shoulder Workout
  • Superset
  • 4 sets and 10 to 12 repetitions of Power Partials for increasing weight and decreasing weight
  • 4 sets and 12 to 15 repetitions Upright Cable Row
  • 4 sets of Superset

Essential Tips to Include in this Program

The following are the essential tips to include in this program:

Never Include Direct Front-Delt Work:


There is actually no such thing as anterior-deltoid work. If you will follow any pressing movement, you will expect that the front delts will be worked hard on. To develop an imbalanced shoulder, one will need to develop the front delts, the side delts, and the non-existent rear delts.

More pressing movements will be included in this program in focusing on the front delts. Put more of your effort and energy into the 2 delt heads. That way, you will expect to get bigger and bolder shoulders.

Take Care of the Cuffs:


You will need to work out on your rotator cuffs two times in a week. Cable internal rotation and external rotation exercises will help you to stay strong. These might somehow be tedious to consider in mind. But, it will only take a few minutes to do it.

Better yet, do some back squats with the rotator cuff. You will observe how significant this part of the shoulder. You will improve your shoulders only if you keep the cuff muscle injury-free and strong.

Never Skip Working the Rear Delts:

Never skip working the rear delts. If you really aim for having impressive shoulders, full and round, working on the 3 heads of deltoid muscles is essential. Work them really hard and include them as part of the routines.

Concentrate Further on the Feel and Form of the Lateral Raises:

Later raises are not classified as power movements. They are not also intended for heavyweights. You will need to keep them in mind as something like finesse movements. They are intended to isolate a specific muscle.

Now, if you will make use of momentum and all other muscles just so you could raise the weights, you will not feel the medial deltoids contracting and firing. This is the time that the growth really comes from.

Better yet, live them all explosively. Hold them in just a split-second with pause on top. Control them as much as possible. Lower them down afterward. If you will lift a lot, you will not practice this one. Just go light and just focus on your movement pattern.

The good thing is that there is no one who will ask about it. You need to do the laterals right. They will for sure ask you about the ways you follow on your shoulders!

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The Perfect Chest Workout Routine for Power and Strength




If your goal is to build a powerful and big chest, it will help if you follow the perfect chest workout routine in order to avoid wrong repetitions and exercises. You need to remember that with wrong repetitions and exercises, you will eventually lose all your efforts and gain poor results.

Good thing, this article will introduce you to the perfect routine for more hypertrophy, power and strength that you want to achieve from the very beginning.

Some of the Common Issues That Concern Previous Chest Workout

Chest Workout Focuses only on the Middle Part of the Chest

You will notice that one of the common issues in a chest workout is only in focusing on the middle part of the chest. And, mostly all workout enthusiasts will do a dumbbell fly and barbell bench press. One should not only be limited to these equipment’s.

The perfect chest workout routine is something that focuses also on developing each part of the pectorals. In addition to that, the uppermost part of the chest called as pectrolis major must also be worked on completely.

The upper chest must be developed completely to be able to notice something in your body. This will also give people the impression that you have a bigger chest.

Huge Chests are Developed Just by the Use of High Reps and Pec Flys Machines

When you work on your upper chest, you will look so awesome upon wearing V-neck. Other people also believed that huge chests are mainly developed through the consistent use of high repetitions and pec flys machines. This is not always the case.

Below are the ways to consider in mind for a chest workout routine.

Begin with the Right Mindset

In almost any endeavor that one chooses to enter in, it will always be essential to have the right mindset. This fuels the success of the workout, for instance. As you start to believe having a big chest, thinking of achieving it in the end is also essential. Without the right frame of thinking, it will mostly be difficult for one to reach this goal.

Develop Both Pec Minor and Pec Major

You need to closely understand that it is necessary to develop both pec minor and pec major of your chest. By doing so, you will expect of bringing a dramatic result on strength and aesthetics. You will need to follow a strategic approach when it comes to keeping in mind chest training. This will give you the maximum results as far as development of all sections of the chest is concerned.

Never Forget the Clavicular Pectoralis

Never ever forget working on the Clavicular Pectoralis which can be found in the uppermost part of the chest. If you follow a specific chest workout, you need to emphasize working on this part up to the middle and lower portions.

Follow the Three Rules of Training to Achieve the Perfect Chest Workout

Below are the following rules of training that you need to keep in mind in achieving the perfect chest workout.

  • Heavy Resistance & Progressive Overload.

You need to specifically work on training the pectorals by means of a heavy resistance & progressive overload. In this regard, you will need to lift heavy equipment’s in three to eight repetitions for chest exercises.

It will help to follow a few simple exercises like barbell with bench press, dumbbells with bench press, barbell with bench press and more. These will all be needed to stimulate your growth and hypertrophy.

You will need to do the bench pressing including chest related exercises to one repetition maximum.

  • Huge Basic Lifts.

To achieve more power and strength, it will be necessary to focus on compound and huge lifts. Exercises that involved the use of pec flyes and pec dec machines will be effective during the last part of the workout. This will help add extra volume on your chest. But, you should never just focus on them.

If you aim to grow your chest, it will be essential to be committed on exercises that include dumbbell incline press and barbell, dumbbell bench press and barbell and heavy dips. There should be no pec decs and machines unless you already worked well on the heavy press machines.

  • Full Development of the Chest

You need to completely work on the uppermost part and the lower part of the chest. This is one of the most significant rules when it comes to working the chest. The muscles of the upper chest are most stubborn when it comes to growth. That is why you need to focus on these areas all the time.

As per the estimate, it must be fifty to fifty development of the lower-mid pectoral development of the muscles. The chest workouts can be considered as the best if the lower and upper sections grew equally.

Workout Routine for Chest Perfection

The following are the lists of the workout routine that will promise you with chest perfection:

  • Barbell Bench Press. Sets of Four, Repetitions of Five to Eight and Rest Time of Ninety to One-hundred eighty Seconds.
  • Weighted Dips. Sets of Four, Repetitions of Eight to Twelve and Rest Time of Two Minutes.
  • Barbell Incline Bench Press. Sets of Four, Repetitions of Six to Ten and Rest Time of Ninety Seconds

These are all exercises that you need to follow consistently. There should be no super-sets, drop-sets, tri-sets. Once you try any of these exercises, you will prove that they build your muscles. These will help you to fully focus on what you want to achieve. However, you should save all your effort for the last set of every exercise. If you can do bench press two-hundred twenty-five for five repetitions, do two-hundred five to two-hundred ten for four sets of five.

Add Supplements as Part of your Routine

If you want to jump up your training, you need to mix it with supplements to power up your body. And, this is the only way that will let you to train and then recover more. There are supplements that can be purchased on the market but are only a complete joke. There are still some that utilizes the best ingredients backed by technology and science. That is why you need to take them for the best workout performance!

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