4. Exercises for Building Lean Muscle : Squats
Dead lifts build up you posterior chain like nothing else, but squats do the same for your legs. When you put a lot of weight on your back and squat until your legs are parallel to the ground, you cause your legs a lot of trauma and stress, but the same applies to your entire central nervous system, which is the explanation for that feeling of instability that you get after a hard set of squats. Squats demand a lot of muscle fibers to be activated in order to complete the rep, so hypertrophy is more likely to occur. When you inflict suck trauma on your body with squats, it will rebuild and grow in order to adapt. You just need to keep the weight away from your knees and on your glutes, quads and hamstrings, so make sure to push through your heels when you do squats.