Now we have ascertained that volume and resistance are modifying factors behind anabolic hormone release and strength increases; how does this relate to the squat itself? Pyka, G. et al (1992) established that,

 

‘resistance exercise promptly elevates circulating GH concentrations in healthy young adults’ and that this was ‘related to the intensity of the resistance stimulus’.

 

Therefore with squats, heavier weights, a full range of movement and less rest between sets would facilitate a good anabolic environment. This is concurred with by research carried out by Vanhelder, W.P. (1984) who determined that,

 

‘in intermittent weight lifting exercises of equal total external work output and duration as well as identical work-rest intervals, the load and/or frequency of an exercise are determinant factors in the regulation of plasma GH levels’.

 

So the resistances used, are a major factor in consideration of the squat.

 

The concept of ‘failure’ is another consideration. Izquierdo M. et al (1985), carried out a study to ‘examine the efficacy of 11 weeks of resistance training to failure vs. non-failure, followed by an identical 5-week peaking period of maximal strength and power training for both groups’. They found that

 

‘Strength training leading to failure resulted in reductions in resting concentrations of IGF-1 (Insulin-like growth factor-1) (helps promote normal bone and tissue growth and development)’. Whereas, non-failure training ‘resulted in reduced resting cortisol concentrations and an elevation in resting serum total testosterone concentration.’

 

The conclusion was that ‘there was a potential beneficial stimulus of non-failure training for improving strength and power’. From this research, it can be subjectively asserted that squats to non-failure might be more effective than squats taken to failure for development of strength and power. This would also make the squats ‘safer’.

 

Mode also seems to be influential in respect of the stimulation of anabolic hormone release. Shaner A.A. et al (2014) carried out a study regarding mode of exercise; free weight squat and machine leg press. They concluded that,

 

‘free weight exercises seem to induce greater hormonal responses to resistance exercise than machine weight exercises using similar lower-body multi-joint movements and primary movers’.

 

This was further validated in a study by Schwanbeck S. et al (2009) who carried out an experiment where the ‘purpose of this experiment was to determine whether free weight or Smith machine squats were optimal for activating the prime movers of the legs and the stabilizers of the legs and the trunk’.  They concluded that,

 

‘The free weight squat may be more beneficial than the Smith machine squat for individuals who are looking to strengthen plantar flexors, knee flexors, and knee extensors’.

 

So once again free weight squats are represented in a positive manner with reference to anabolic stimulation and strength development.  

 

The research regarding the squat goes on and many questions probably still require answers.

 

How does what we have learned herein transfers to the use of the squat in any training programme where strength or size are required. Here are our recommendations:

 

• If you are devoid of injury employ the ‘full squat’ as your main leg exercise.

• Use the partial or parallel squat as an interim exercise where knee injury is present.

• Use four sets or more in your squat routine to gain full anabolic potential.

• Employ free weight squats as opposed to any machine based protocol.

• Keep rest periods to a realistic minimum between squat sets

• Employ weights that allow the performance of between 8 – 12 repetitions per set

 

Look out for further article on the squat as we will be providing routines and techniques to further push the boundaries of this amazing exercise.