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.
Generally speaking, it is easier for an individual to stay on track with a fitness regime first thing in the morning because there is less time for family, evening plans, commuting, late nights in the office, and other distractions to get in the way. Fatigue from a long day can also lead to skipped evening workouts.
An important factor that needs to be considered when looking to speed up your metabolism is of course meal portions.