If we want to train big muscle groups, we need to train them in ways that the body is meant to move.

The squat can help you get bigger faster, by activating the largest muscle groups in the body while forcing the torso to stabilize large amounts of weight. Greater functional mass leads to greater performance through increased strength and resiliency. Squatting helps athletes jump higher, become more mobile, and improves sport-specific skills like holding your ground on the pitch, court or field.

To gain mass, an athlete must gradually increase the amount of weight on the bar. Additionally, athletes need to increase the amount of time they’re under the barbell by increasing the volume of squats or incorporating tempos to slow the eccentric and increase total time under tension.

To read more about squatting for mass, check out the Nike Trainers Hub!