In the last issue we described why the full squat can be an almost useless exercise for some people (and why you don't have to do it for thigh size). Hack squats can be several times more effective, especially if you use the special technique we outlined. But all of that is not to say you should put barbell squats out to pasture, even if you're not built for them or you hate them with a passion. In fact there's a way to make regular barbell squats significantly more effective at packing on leg mass--without turning your spine to Jell-O. (More on that in a moment.)

Before we get to that, we have to review the max-force-generation point. It's the spot on any exercise's stroke that scientists believe is where you trigger the most growth. It's usually a point where the target muscle is stretched but not to the extreme. For the squat that's right at or just below the point at which your quads are parallel to the ground--but there's a problem...

Unfortunately, when you hit that low point, your torso is pitched forward and your leverage is out of whack. That means you're not in a position to exert maximal force with our quads--and therein lies the problem. You simply can't do your quads justice because your leverage sucks when you reach that key spot (and don't even think about trying X-Rep power partials at that end of a set down low unless paramedics are standing by).

In addition to that leverage problem at the bottom, there's very little resistance on your quads through the top third of the stroke. So driving all the way to lockout is pointless movement.

What's the solution? Yes,the hack squat technique we gave you last issue is one, but keep in mind that the squat is a more natural movement because you're less restricted. That's one reason some people get knee pain on the hack machine--your torso is fixed, which can create more knee pressure. Of course, that's also the reason you can better overload the max-force-generation point down low--because your torso stays vertical without a hitch.

And a more vertical torso position is part of the squat solution. In other words, you have to use less weight (your spine just let out a sigh of relief), which will allow you to better overload the max-force point below parallel if you use the technique we'll describe in a moment. Before we get to that, there are a few other form tweaks: Be sure the bar rides across the middle of your traps, not below them on your rear delts. Also, use a foot spacing that's comfortable. For most that will be feet a little wider than shoulder width and toes pointed slightly outward.

Okay, once you're set up properly, squat down till your thighs barely break parallel--and then drive back up, but only to about six inches above parallel. Partial movement is the key, as you delete the pointless top part of the exercise, keep tension on your quads and better stress the important max-force point. Every squat is now an exaggerated X Rep (Jonathan talks about that technique in his interview in the February and March issues of IRON MAN magazine). Shoot for 10 reps and a wicked burn!

That's a no-wasted-effort way to squat for maximum quad engagement. Plus, you get the incredible size-and-strength-building benefits of occlusion, or blocking blood flow, because of continuous tension.

Exaggerated X-only squats are also perfect for home-gym training because you can do them with dumbbells--shouldering a barbell isn't necessary. Hold the dumbbells at the sides of your thighs and only move through the bottom half of the stroke. Even if you do use a barbell, you can't use a spine-crushing poundage, but that's the beauty of it--less weight, no back problems; however, your quads will get hammered to the max right where they need it, especially if you do the E-X-only squats at the end of your quad routine. Give them a try for a serious thigh stir-fry!

The X-Files are not intended as training advice for everyone. You must consult your physician before beginning any diet or training program.

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