The Overhead Squat Is a Punk: Advice From Experts on How to Make It Better
by Mark Rippetoe
Overhead squats are one of the most common exercises used in strength training programs. They’re great for building mass, but they have their drawbacks too. If you want to get big and strong, you need to train with heavy weights every day. You don’t want to do anything else except heavy weight training!
But if you only do light weights, you won’t grow very much. Heavy weight training builds muscle and strength, but it’s not always enough to build massive amounts of size or strength. That’s why I recommend doing some combination of both heavy and light weight training. You’ll get bigger and stronger than you would otherwise without either type of training, because each type of training will cause your body to adapt in a different way.
That’s what I’m going to try to explain in this article. First, though, let me say something about bands and chains. Bands and chains are good for building up strength quickly; however, they’re not necessary for building huge muscles. Your muscles can grow just fine using free weights alone (although you might need to use heavier weights).
Bands and chains allow you to lift lighter weights faster. They enable you to overload your muscles without having to use heavy weights (which some people don’t like to do because they’re afraid of getting “too big”). Overloading your muscles causes them to grow bigger and stronger so that they can handle the heavier weights. Remember though, you don’t need chains or bands to build huge muscles; you just need to train hard and consistently, and eat lots of food.
The last thing I’ll say about chains and bands is that you can’t build your stabilizer muscles (also called your intrinsic muscles) with them. These are the little muscles that keep your body stable, allow you to balance, and give you good posture. You need to train these muscles on separate days from your big muscles using specific exercises. We’ll talk more about this later.
Sources & references used in this article:
Punks and drunks: counter-mapping homelessness in Bristol and York by B Kiddey – Who Needs Experts?: Counter-Mapping Cultural …, 2014 – books.google.com
Fury’s Hour: A (sort-of) Punk Manifesto by W Kinsella – 2011 – books.google.com
The Righteous and the Profane: Performing a Punk Solidarity in Mexico City by K Tatro – 2013 – dukespace.lib.duke.edu
Contagious: Why things catch on by J Berger – 2016 – books.google.com
Boom: Marketing to the Ultimate Power Consumer–the Baby Boomer Woman by M Brown, C Orsborn – 2006 – books.google.com