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Have you seen the guy that comes into the gym loads the bar with 250lbs on the squat rack , you think “wowonly to see this person go down a few inches and right back up? Performing “the partial squat. I’ve seen big guys do this, people that have been working out for year, one would think, if anyone can squat these folks can.

I think it all comes down to the fact that we cant take the pain or want to put forth the effort, we are lazy and squats aren’t what I would call a walk in the park.

What most people don’t realize is that this partial movement, is not really working much or as much as it could by going all the way down and breaking the 45 degree angle.

Think about bench pressing. Would someone load the bar move it 3 to 4 inches and move it backup? Not really, most people go all the way down then right backup. Well the same applies to Squats, if you don’t go all the way down is not really a squat.

Oh Ian but my knees can’t take it or I don’t want to injure them.

Well start with weight you can handle, move up as you get stronger, but never get away from a good form, unless you want to be in pain and injured all the time. Also by doing this partial movement you are making the rest of the leg including the knees weaker.

So it all come down to sucking it up and taking the pain. If your goal is to get big strong legs with less pain; go all the way down keeping good form and see those legs grow like you have never seen it before.

And remember train hard train proper or go home.

Is that time of year again. Where must of us try to grow. I may sound little hypocritical since at 155 lbs, I need to put on some mass however I think this is the year I reach my fitness goals . Thru out the years I have found out that growing is not as easy as it sounds in fact is harder to gain than to lose. But with hard work and lots of quality food it can be accomplished. I have friends and family members that tell me; I wish I had your problem (fast metabolism) I would eat all day, what they don’t know is that by eating everything they see mostly unhealthy stuff they are causing more harm than good, and there lays the hard part; gaining lean mass.

The key is to eat allot eat often, eat lean, and believe me as most of you know it gets expensive.

This is what I plan to do;

1-      Get a weight gainer

2-      Some flax seed oil to go with the shake

3-      Eat at least 8-10 meals per day always exceed 3000 calories per day.

4-      Sleep no less than 8 hrs per day.

5-      Try not to get sick (flu, cold, etc)

6-      Hit the gym at least 4 times a week for no more than an hour and go really heavy.

7-       Take some Creatine and protein supplements.

8-      I think a multi vitamin wouldn’t hurt.

I have a feeling this is the year I brake my plateau, we’ll see:..

Comments and suggestions are always welcome.

See ya at the gym:..

SPOT TRAINING DOES NOT WORK. Get that concept in your head if you want to see results.

Say it as many times as you need to. Let it sink in. Believe it.
"The ’spot exercise’ fallacy assumes that if you have fat deposits on your abdominals, exercisingthe muscles underlying the fat will make it go away. A client who does 100 sit-ups a day for a flabbystomach will increase muscle endurance for the abdomen,but will not burn off the fat in that area." (ACE Personal Trainer Manual, p. 308)

The only way to burn fat from your tummy is through prolonged exercise and a healthy, low-calorie diet. That means doing regular cardio exercise, strength training and flexibility training. Don’t forget to eat your fruits and veggies too!