Can squats also cause greater muscle growth in the upper body and to what extent do they increase growth hormone production?
We hope that the following information will not resolve any of our readers. Leg training is extremely important for several reasons that we discussed in earlier articles, and that squats are one of the best exercises ever to be bigger and stronger. In any case, you have already heard several times the question of what is the best exercise for biceps. And you have read several times that the answer was one-word. Squats. Today we will look at whether such an answer is relevant or whether it is a broscience assertion of a promoted macaque. To help you call another expert on nutrition, sports, strength training, but especially the author of many super books, using his irony to fight the stupidity and nonsense in the world of fitness. Lyle McDonald's his name, and if you haven't followed him yet, be sure to remember that name. Squats, upper body muscles, hormones, leg training & bigger biceps… let's put it all together.
Taking a closer look at testosterone or growth hormone, we find that testosterone is far more anabolic than growth hormone. Yes, growth hormone helps in losing fat, it is also amazing for connective tissue, but it does not miraculously affect muscle growth or strength. However, on the other hand, testosterone is highly anabolic, when it even builds muscles without training them.
We know long ago that muscle growth is primarily a local effect caused by a combination of tension, exertion, muscle damage, and the most important factor - the local hormonal response. Many years ago, researchers have identified the IGF-1 (Insulin like Growth Factor) model in muscles called Mechano Growth Factor, which is crucial for the anabolic response.
Finally, we are getting a little encircling to the merits, as we needed to clarify and organize the ideas on this issue through the two previous paragraphs. It is not only on the lines above that we can prioritize, and thus local muscle training that we want to focus on will bring us better results than using foot training to "chase" hormones and pray for a larger biceps. This statement is confirmed by scholarly literature with an exhaustive analysis by Brad Schoenfeld, who mentioned that if there is any direct link between the influence of hormones caused by squatting or leg training and increased muscle growth (eg upper limbs), this benefit would be maximized only up to 8%. However, the potential impact mentioned requires further investigation, but in the real world for physical exercisers this is absolutely negligible.
The steady and long-standing claim that leg training tremendously affects your muscle gains throughout the body, even without their direct training, is unfortunately not true. Another important thing to remember is that squatting is basically an exercise where we engage muscles all over the body (whether the back, the center of the body or even your hand - holding a dumbbell…), which indirectly also stimulates these muscles. Drep is simply one of the most important exercises where it is one of the leading exercises not only for beautiful and round butt. It is also worth mentioning - have you ever seen a man who is training his legs hard and really hard and does not train everything else, including the top of the body? We doubt it. People who practice their legs and do not miss leg workouts (real leg workouts, not 2 half-squat series) usually put energy into hard upper body workouts. He who trains his legs hard, he trains everything, and everything grows. A person who coughs on his feet and exercises only the top of his body cannot simply expect his feet to grow, as growth is a local effect and the hormonal response is basically insignificant.
As with all fitness things in life, the foundation is specialization and goal setting. If you want to be good at benches = go beneath, if in zumba - continue to grow to the rhythm of music. Do you want to make 30 turns at once? So bending exercise will be your way. Want bigger biceps? Exercise biceps. Unfortunately, the motivated answers that squats are the best exercise for biceps are false.
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