Squats make your whole body grow. How can training your legs make your arms or chest bigger?

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Not only did the top bodybuilders of the past – men like John Grimek, Steve Reeves, Bill Pearl and Reg Park – have incredibly muscular physiques, they were also very strong. In fact, many of them competed in strength contests before making the switch to bodybuilding.

One of the reasons they were so strong is because they relied heavily on compound exercises in their workouts. By compound exercises, I mean movements that involve lots of different muscles, such as the deadlift or squat. They were convinced these exercises stimulated growth in the entire body, and not just the muscle groups they were training. And it's only in the last decade or so that exercise science has confirmed that compound movements do have the potential to increase muscle size throughout the whole body. Here's how:

Studies show that doing squats, bench presses or deadlifts increase levels of testosterone and growth hormone to a greater extent than doing biceps curls or triceps pushdowns. Scientists agree that testosterone is one of nature’s most powerful muscle building hormones. Testosterone tells your muscle cells to absorb more protein, leading to more muscle size and strength.

Growth hormone is also one of the most powerful anabolic hormones in your body for developing lean muscle and reducing bodyfat. When you reach about 22 years of age, growth hormone and testosterone start to drop off until the day you die. That’s why lean muscle starts to fall away and your waist starts to grow! The key to looking good is ensuring you have optimum levels of these hormones flowing round your body, keeping you muscular and toned so you can look and feel great. You can do this simply by ensuring that once or twice each week, you include compound movements (deadlifts, rows, and squats for example) in your training routine.

To boost growth hormone levels still further, you might also want to try GH Kick. GH Kick is a highly effective formula designed to optimise growth hormone levels by 700% for as long as 8 hours in conjunction with a training routine that includes plenty of compound movements 1. To get the most out of GH Kick, mix 2 scoops (30 grams) in 150-250ml of water (according to taste) and drink 20 minutes before a workout.

1. Isidori A, Lo Monaco A, Cappa M. (1981). A study of growth hormone release in man after oral administration of amino acids. Current Medical Research and Opinion, 7, 475-481

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