How To Squat For Pure Quad Growth

Summary

In this RP Strength video, Dr. Mike offers a detailed guide on how to perform squats for optimal muscle growth. He emphasizes the importance of proper technique, such as pushing hips back, maintaining an upright posture at the bottom, and ensuring knees travel forward for maximum quad activation. Dr. Mike's advice diverges from traditional strength-focused squatting, aiming instead to maximize muscle hypertrophy and provide a more challenging workout for the quads.

Takeaways

• 🏋️ Squatting for muscle growth requires a different technique than squatting for strength or health, as emphasized by Dr. Mike from RP Strength.
• 📋 The script outlines 10 basic principles for setting up and executing squats to optimize muscle growth in the quads.
• 👣 Maintaining proper foot positioning with toes pointed out for comfort and knees out for comfort is crucial for an effective squat.
• 🔙 Pushing hips back while bending the knees is essential to avoid ending up on the toes, which can compromise the squat's effectiveness.
• 💨 Breathing technique plays a role in squatting for muscle growth, with the recommendation to keep the chest up and ribs out while bracing for the descent.
• 🔽 During the downward movement, allowing the knees to travel forward as much as possible, while keeping heels grounded, is advised for maximum quad engagement.
• 🚫 The script refutes the common belief that knees should never go over toes, stating that doing so can actually enhance quad hypertrophy when done correctly.
• 👃 Breath control during the eccentric phase of the squat is important for maintaining oxygen flow and preventing fainting, especially during longer eccentrics.
• 📉 Staying as upright as possible at the bottom of the squat helps to keep tension in the quads, promoting safety and reducing back fatigue.
• ⏸ A brief pause at the bottom of the squat can enhance stretch-mediated hypertrophy and improve safety by reducing reaction forces during the ascent.
• 🔝 Popping back up quickly but not with max force is recommended for the concentric phase, to maintain control and prepare for the next rep.
• 💨 Finding a breathing strategy that works best for the individual is important, whether it involves breathing out on the way up or using pulse breaths during the eccentric phase.

Q & A

What is the main focus of the video by Dr. Mike from RP Strength?

The main focus of the video is to teach viewers how to squat for optimal muscle growth, particularly targeting the quadriceps.

Why might the squat techniques discussed in the video differ from those used for powerlifting or weightlifting?

The squat techniques discussed are optimized for muscle growth, which may differ from powerlifting or weightlifting techniques that are focused on strength and performance in those specific sports.

What are some reasons people might squat differently according to the video?

People might squat differently to build leg strength for weightlifting, to squat more in powerlifting competitions, for general gym workouts, or specifically for muscle growth in the legs.

What is the significance of keeping the chest up and ribs out when squatting for muscle growth?

Keeping the chest up and ribs out is significant for muscle growth because it exposes the quadriceps muscle more, allowing for greater tension and stretch, which are beneficial for hypertrophy.

How does the video suggest managing breath control during a slow eccentric squat?

The video suggests taking multiple breaths during a slow eccentric squat to maintain oxygen flow and prevent passing out, which is important when using hypertrophy loads with higher rep counts.

What is the recommended knee position when descending during a squat for muscle growth?

The video recommends allowing the knees to travel as far forward as possible during the descent, as long as the heels remain in contact with the ground and are producing force.

Why is it important to stay as upright as possible at the bottom of a squat for muscle growth?

Staying upright at the bottom of a squat helps to keep more tension in the quadriceps, ensures safer back mechanics, and reduces axial fatigue, all of which contribute to better muscle growth.

What is the suggested pause duration at the bottom of a squat for muscle growth?

The video suggests a highly considered, but not mandatory, pause of one to two seconds at the bottom of a squat to enhance stretch-mediated hypertrophy and reduce injury risk.

How should one return to the starting position after reaching the bottom of a squat for muscle growth?

After reaching the bottom of a squat, one should pop back up quickly but not with maximum force, to prepare for the next controlled eccentric phase of the squat.

What is the expected outcome of squatting in the manner described in the video?

The expected outcome is that the quadriceps will be significantly more fatigued, pumped, sore, and tired compared to other squatting styles, which is indicative of optimized muscle growth.

How does the video address the concern of not being able to squat as much weight using the muscle growth technique?

The video acknowledges that one might not be able to squat as much weight with the muscle growth technique, as it is optimized for muscle development rather than maximal strength, and this is to be expected.

Outlines

00:00

🏋️‍♂️ Optimal Squatting for Muscle Growth

In this paragraph, Dr. Mike from RP Strength discusses the nuances of squatting specifically for muscle growth, rather than for strength or health as commonly taught. He emphasizes that different goals require different techniques and provides 10 basic cues for maximizing muscle growth through squats. Key points include setting up with chest up, shoulders back, and toes pointed out for comfort, ensuring knees are out for comfort without overextending, and maintaining heel contact during the descent. The paragraph also highlights the importance of breathing and bracing techniques that differ from those used in strength-focused squats.

05:01

🦵 Advanced Squat Techniques for Quad Hypertrophy

This paragraph delves deeper into the technical aspects of squatting for quad hypertrophy. Dr. Mike explains that allowing the knees to travel forward over the toes, contrary to common advice, can actually enhance quad development. He stresses the importance of a controlled descent, maintaining an upright posture at the bottom of the squat, and pausing briefly to enhance stretch-mediated hypertrophy. Additionally, he advises against using maximum force on the ascent and suggests finding a breathing strategy that works for the individual, especially when performing hypertrophy-focused sets with higher repetitions.

Keywords

💡Quads

Quads refer to the quadriceps muscles, which are the four large muscles at the front of the thigh. In the context of the video, they are the primary focus for muscle growth during squats. The script emphasizes that the specific squat techniques discussed are designed to make the quads 'substantially, noticeably more pumped sore tired' than other squat variations, highlighting their importance in the muscle growth process.

💡Muscle Growth

Muscle growth, or hypertrophy, is the increase in muscle fiber size through resistance training. The video's main theme revolves around optimizing squat techniques for maximizing muscle growth in the legs, particularly the quads. The script provides various cues and techniques that aim to enhance muscle growth, such as ensuring a deep squat that puts the quads into maximum stretch.

💡Squat Variations

Squat variations refer to different types of squats that can be performed, each with unique techniques and purposes. The script mentions that while there are many ways to squat, the focus here is on the squats that are best for muscle growth, which may differ from those optimized for strength or health.

💡Technique

Technique in the context of the video pertains to the specific methods and body mechanics used when performing squats. The script provides a detailed guide on the proper technique for squatting to promote muscle growth, including cues like keeping the chest up, pushing hips back, and ensuring knees travel forward during the descent.

💡Ecentric

Ecentric refers to the lowering phase of a resistance exercise, where the muscle is lengthening under tension. The script discusses the importance of a controlled, slow eccentric phase in squats to maximize muscle growth, suggesting a 2-5 second descent to 'milk the eccentric face for the most growth.'

💡Concentric

Concentric refers to the lifting phase of an exercise, where the muscle shortens to overcome resistance. The script advises against a slow concentric phase for muscle growth squats, recommending a quick return to the starting position to maintain control and prepare for the next rep.

💡Breathing Technique

Breathing technique is crucial during squats for maintaining intra-abdominal pressure and stability. The script explains that for muscle growth squats, one should breathe in and brace with the chest and ribs out, rather than pulling the ribs down as in strength-focused squats. It also discusses different breathing strategies for eccentric and concentric phases.

💡Heels

The script emphasizes the importance of heel position during squats, stating that the heels should always be in contact with the ground and that the squat should be performed with a controlled descent. This technique is meant to ensure that the quads are doing the majority of the work and to prevent the lifter from losing balance or control.

💡Knees

Knee positioning is highlighted as a key aspect of the squat technique for muscle growth. The script advises allowing the knees to travel forward as much as possible during the squat, as long as the heels remain grounded, to maximize quad activation and stretch.

💡Stance

Stance in squatting refers to the width between the feet. The script mentions that the stance can vary from shoulder-width to very wide or narrow, depending on individual comfort and what works best for engaging the quads effectively.

💡Toes

Toe positioning is discussed in the script as another variable in squat technique. It suggests pointing the toes out for comfort and finding a position that feels 'really awesome,' which may involve a wider stance with toes pointing out to better engage the quads.

Highlights

Squats can be optimized for muscle growth by focusing on specific techniques that may differ from those used for strength or health.

Different squatting techniques are suitable for various goals such as leg strength for weightlifting, powerlifting competition, and muscle hypertrophy.

The video provides 10 basic cues for setting up and executing squats to maximize muscle growth.

Maintain chest up and shoulders back, with heels on the ground and toes pointed out for comfort throughout the squat.

Knees should travel forward for comfort without causing knock-knees or excessive strain.

Initiate the squat by pushing hips back while bending the knees to avoid standing on toes.

Breathing technique involves inhaling, bracing with chest and ribs out, and holding breath for optimal quad exposure.

During the descent, allow knees to travel forward as much as possible while maintaining heel contact for quad engagement.

Controlled descent is crucial for safety, muscle connection, and maximizing growth.

Breathing strategy during the eccentric phase should accommodate oxygen intake to prevent passing out.

Staying as upright as possible at the bottom of the squat is counterintuitive but beneficial for quad tension and back safety.

A brief pause at the bottom of the squat can enhance stretch-mediated hypertrophy and reduce injury risk.

Ascending from the squat should be quick and athletic, but not with maximum force to avoid compromising the set.

Breathing out at the top of each rep and finding a personalized breathing strategy can enhance squat performance.

Implementing these squat techniques may reduce the amount one can squat but will increase quad fatigue and growth.

The video humorously suggests that following these techniques may not make one a hero but will result in bigger quads.

Transcripts

for every given set of these squats your

quads are going to get substantially

noticeably more Fed Up pumped sore tired

you name it than they would for the

other kinds of squats and that's what

makes these squats optimized for muscle

growth and if you do them it's going to

make you a hero that the world sings

about and writes poetry about for the

rest of time or worst case you just have

bigger quads which is almost the same

thing if you think about

it hey folks Dr Mike here for RP

strength and today's video is about how

to squat for muscle growth seems like a

strange video I thought we've been doing

videos like this on the channel for a

long time ah but we have not here's the

thing you can get a lot of great tips

from various sources online about how to

squat Juggernaut an amazing platform on

YouTube and everywhere else you can find

them Chad Wesley Smith and his fellows

over there have tons of amazing

technique guides on how to squat Chris

Duffin with Kabuki amazing guides on how

to squat and how not to squat there's

squat University which puts out really

really good information in in in many

cases

and so on and so on and so on all these

sources are awesome to teach you how to

squat but here's a problem many people

think that squatting is a thing that has

one maybe not correct way but Universal

checklist way of being good whereas in

reality depending on what you're

squatting for the technique can be

considerably different for optimization

purposes here are some reasons you could

squat and each one has slightly or

significantly different ways of

squatting different techniques first you

you can squat to build leg strength for

weightlifting which is why weightlifters

competitive Olympic weightlifters quote

unquote that's why they squat you can

squat on such a way as lets you squat

more in powerlifting competition low bar

wider stance the whole deal you can

squat on such a way that is just for the

gym and just highbar squatting but you

just want to squat as much as possible

so you're going to be doing a lot of

tips from Christen keeping the ribs down

so on and so forth bracing really hard

Etc and lastly you may be squatting for

the purpose of building as much muscle

in your legs as possible and the C I'm

going to give you are cues you don't see

in a lot of other places because most

other places talk about squatting in

such a way that it keeps you healthier

that keeps you safe and makes you

stronger either for weightlifting

powerlifting or just the gym but they

don't address squatting for muscle

growth some of these cues that I'll give

you are going to contradict some stuff

you've heard elsewhere or done before

and that's almost always not because

these sources are wrong and I'm correct

because I'm Dr my God damn it's because

I'm teaching how to squat for growth and

most of those folks are like oh yeah hm

we're doing this for strength and health

and Mobility for growth it could very

well be different and that's okay there

are different ways to squat and this is

how you squat for growth now there's

Nuance here you can always change these

because you don't feel them in a certain

way and everything has to be adaptable

the end to you the individual but I'm

going to give you 10 basics of how to

set up and execute your squat technique

so that you get the best growth possible

on average and it's up to you to go from

there and make the thing more

individualized to your needs number one

we have a checklist of things we pretty

much want to do all the time which means

as soon as the bar hits your back you

walk it out you set up all the way until

that last rep you want all these things

to be true at all times first you want

your chest up shoulders back you want

your heels on the ground and just round

shoulder width sometimes just inside

some at shoulder width some just outside

very very wide or very very narrow

squats usually are not as conducive to

muscle group you want your toes to be

pointed out for Comfort usually in line

with your knees you're going to be able

to find out what works better for you if

you kind of relax your toes squat up and

down and sit in depth and kind of move

your toes out and in until it feels

really awesome and that your feet aren't

getting curved in it might surprise you

that your toes can be pretty far out and

that's the best feeling situation what I

don't want you to do is arbitrarily put

your toes really far out and then it

feels weird or really far forward then

it feels weird find what works best for

you and that's not that hard to do and

your knees should be coming out for

comfort you don't want knock knees knees

touching together at the inside you also

don't want to be spending all of your

cognitive bandwidth trying to push your

knees out to Kingdom Come whereas knees

just out a little bit feel great and hit

your quads like it's really really

awesome so chest up shoulders back heels

always in contact with the ground no

going up on your toes toes out for

Comfort knees out for comfort and then

every rep is going to have that as an

ingredient Point number two as you bend

your knees you want to push your hips

back if you just bend your knees you're

going to end up on your toes and that's

bad news so your hips back a little bit

as you bend your

knees before you start The Descent as

you break you want to breathe in and

Brace but with your chest and ribs up

not down Christan and those folks will

tell your ribs down that's for maximum

strength in the squat but for exposing

the quadriceps muscle the most we want

our chest up ribs out but with a brace

so chest up ribs out breathe in and hold

your breath a little bit number four as

you travel downwards remember you're

going to tilt your hips back and then

you're going to start the downward

descent as your hips travel down so long

as your heels are still on the ground or

producing Force you want your knees to

travel as far forward as possible this

may be an insane tip that you've never

heard before like what the fuck I

thought we're supposed to be pushing our

knees back I thought that if your knees

got over your toes the world got cancer

or unicorns were all slaughtered

something terrible I remember clearly

happens it turns out that the more your

knees go over your toes as long as

you're still producing a lot of force

with your heels you get more quad

hypertrophy your quads are exposed

they're asked to produce the vast

majority of the tension for the squad

and they're put into maximum stretch at

the bottom all good things so as soon as

you tilt your hips back break at your

knees and start descending down with

your hips make sure your knees come

forward and out as much as humanly

possible so long as your heels are still

on the ground a controlled descent is

critical you don't have to go super slow

two seconds is totally fine and as many

of 5 Seconds is totally okay but don't

just ploop down and out you want to milk

the entric face for the most growth and

the most safety and the most mind muscle

connection so that as you're descending

you're making sure your knees are going

forward and you're feeling your quads

because if you went really really fast

you'd be like I don't know what I felt

where that was too quick Point number

six if you're doing a real slow Ecentric

take many breaths on the way down chest

is up core still tight but if you're

doing a 5-second

Ecentric up just like that if you hold

your breath the entire time holy fucking

shit you're just gonna pass out and

that'll be bad news for everyone now if

you're doing a two-c Ecentric you can

hold your breath breathe out on the way

up no problem it's dealer's choice

because you're going to be doing

hypertrophy loads which doesn't mean

sets of three it means sets of 5 to 10

or more you're going to be able to do

little pulse breaths keep the oxygen

coming keep the car carbon dioxide

flowing out of your body so that you're

not just turning this into a breath

holding exercise if you're squatting for

strength you hold your breath the entire

time through every rep for hypertrophy

there are times where you can take many

breaths and it actually lets you get

more reps on the back end without your

passing out being a limiting

factor what do you get when PhD sport

scientists collaborate with Pro

bodybuilders the most effective muscle

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made get yours

now when you get down to the bottom you

want to stay as upright as possible this

is insanely counterintuitive very

difficult to do and it'll take lots of

training for it to be more intuitive for

you at the very bottom your chest stays

completely up and your upper body is as

upright as possible your knees really

far forward what does your body want to

do when you get down it wants to Creek

over you get down you kind of just bend

in don't do that stay as uppr right as

possible more of the tension will stay

in your quads it'll be safer for your

back less axial fatigue the whole thing

it's just benefits Point number eight

highly consider though it's not

mandatory a one to two second pause at

the bottom letting you really get that

stretch mediated hypertrophy that's so

magical and awesome and because you're

taking a pause at the bottom it reduces

the reaction forces in the a

moralization phase when you go down and

up and that means it slightly enhances

your safety and reduces your injury risk

which is fucking awesome now number nine

pop back up quick and athletically but

not with Max Force some people jump off

the fucking ground when they squat for

hypertrophy you just got to get back up

there to start the slow ride again so

definitely pop back up you don't want to

go intentionally slow on the way up some

people see that RP slow bullshit and

they think oh it's slow everything and

they do slow Ecentric we're like yeah

that's great and they'll do slow

concentric you you can just push the bar

right so squat up quick back down much

more under control squat up quick back

down much more control at the top of

every single rep at the very least

you're going to want to breathe out and

breathe in and then you go back down

does that mean you can do some In-N-Out

breasts on the way down yes do you have

to no that's all up to you find the

breathing strategy that works best for

you this 10-step guide is how you're

supposed to be squatting for muscle

growth if you implement it two things

will happen one you won't be able to

squat as much using this style as you

would the other styles because the other

styles are optimized for squatting a lot

so expect that don't be surprised like

oh fuck this this sucks I could only use

two plates and not two and a half uhuh

but the other thing you can expect is

that for every given set of these squats

your quads are going to get

substantially noticeably more fucked up

pumped sore tired crampy you name it

than they would for the other kinds of

squats and that's what makes these

squats optimized for muscle growth and

if you do them it's going to make you a

hero that the world sings about and

writes poetry about for the rest of time

or or worst case you just have bigger

quads which is almost the same thing if

you think about it folks I know you have

questions shoot them in the comments

below and if you have people in your uh

Friendship Circle that think they know

how to squat you send them this video

and say see I told you you were dumb

comma Ken why you friends with people

named Ken who are you Barbie anyway see

you guys next time

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