Most people don’t do front squats, because they’re uncomfortable and there are easier alternatives, but to really add size to the quads, they’re a must.
1. Set up under the bar by grasping it with a closed overhand grip slightly wider than shoulder-width. Place bar evenly on top of your front deltoids and collarbone.
2. Remove your thumb and pinky finger from under the bar and keep a relaxed, open palm, with 3 fingers under the bar.
3. Remove the bar from the rack and take a step or two backward. Take a breath in and hold that breath towards the bottom to maintain intra-abdominal tightness. Flex hips and knees slowly. Remember to drive your knees outwards as you squat down also.
4. As you reach the bottom, be sure to continue to squeeze the elbows up and inwards. Focus on keeping your elbows up at the bottom of the lift.
5. Once you’ve reached parallel, drive upwards but keep heels on floor and knees aligned with feet. Halfway up, let your breath out, and power through with the glutes and core braced to the top position.
An important factor that needs to be considered when looking to speed up your metabolism is of course meal portions.
Speed lifts (e.g., box squats, speed deads & speed bench) are essential to increasing strength, acceleration and power.