The temptation to use steroids is often irresistible to young men surrounded by “roiders” prowling the gym and strutting their stuff with their artificially-enhanced muscles, bulging veins, and inflated egos. It seems that everyone wants to get bigger and stronger faster without devoting the time – sometimes years - that it sometimes takes to build the body naturally. So, how to get bigger and stronger faster without taking forever and without juicing?

Breathing squats.

Most people have never heard of breathing squats, but many oldtimers will tell you about them. Those who HAVE heard of them, usually don’t ever try them because they are so difficult. But, boy do they work. So what are “breathing squats?”
The concept is simple – the execution is brutal. Do three sets of 25 reps of full squats with the heaviest weight you can handle, taking three deep breaths between every rep. I mean DEEP breaths. Inhale slowly and deeply through the mouth (not the nose or you will probably hyperventilate and pass out) as though you are preparing to blow up a balloon by drawing the air in through pursed lips. Take three slow deep breaths before each squat and exhale as you rise back up to a standing position.

Every set will seem to be interminable, the arches of your feet will feel as though they are going to collapse, and your traps will be numb. Your lungs will burn as though you had run a mile at full speed because you are forcing them to breath against the weight on your shoulders.

You should superset each set of squats by performing a set of 25 bent-arm pullovers after each set of squats, on a flat bench with your head hanging down over the edge of the bench to further enhance your lung expansion.

After the first set you will feel like you are going to pass out, throw up, or even die, but regardless of how you feel, you must complete at least three sets. Move quickly between sets – as soon as you complete a sets of squats, immediately perform your pullovers, and as soon as you complete your pullovers, return to your next set of squats, resting only long enough to move from one exercise to the next.

Once you have conquered the discipline of the routine, increase the weight as quickly as you can. The more weight you use, the more effective the results.
Since it will take several minutes to complete each set properly – typically at least 8-9 minutes per set - plus another 2-3 minutes for each set of pullovers, this routine will probably take 30-35 minutes to complete. However, it will be more strenuous than anything you have ever done before, so treat it as a complete workout. In other words, it is not necessary to do any other exercises that day. You won’t feel like it anyway.

Execute this regimen twice a week for 6-8 weeks, eat everything that isn’t nailed down, and watch what happens. You will get bigger and stronger before you know it because it will stimulate your entire body to grow. Your other lifts will increase too.

Try it. You won’t like it, but it works – but only if you have the courage and fortitude to do it exactly as described. I dare you.

Author's Bio: 

Jim Evans is a 42-year veteran of the health and fitness industry and internationally recognized fitness consultant.