The main reason squats are so good is because they target a large number of muscles all at one time. This is called a compound exercise and it is very effective at burning fat and toning muscles. When you do a squat you will be working your:
glutes (butt)
hamstrings
thighs
calf muscles
abs
back
Chances are that a lot of you have heard of the 20-rep squat program at some point along the line. It is an old-school approach to putting on size that was common a few decades ago when men were men and drugs were unavailable. You do one set of 20 reps of the squat, plus a few other exercises.
Every successive training session you add 5-10 lbs to your squat weight. It has been touted as one of the most effective programs ever designed for adding muscular size and strength in a short period of time, and with good reason; it works!
When doing 20-rep squats, your entire day needs to be consumed by it. What does this mean? For me is means getting mentally prepared for what I am going to face. The 20-rep squat is a scary thing. You can't just go to the gym, load the bar, and go. You need to get there mentally or you are going to fail. All day long I think about squatting.
Yes, 20 reps of squatting, completed by guts and guts alone, will seem like an eternity. After you finish that 20th rep, you will want to die. Strossen recommends following this up by laying back flat on a bench-press bench, and doing 20 light dumbbell pullovers - the key is light. They are meant to stretch the ribcage, but just as important, they are an excellent cooldown after your squat-a-thon.
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