I see squats as one of the most important exercises to both build muscle and to shred fat. What’s even more important is that you got the right form. Sometimes old injuries and tightness/flexibility hinders you from doing a full squat and that’s acceptable. A lot of people tend to add too much weight though and do so called half squats or not even that. In the end you’re only cheating yourself so make sure you practice good form in front of loading too much weight and not doing the exercise the way you’re supposed to. When pushing to failure or trying out a new one rep max your form might not be 100%, but that’s acceptable as long as you know you won’t injure yourself. Always make sure you got a great spotter when maxing out. I recently came across a great video talking about how to squat and how to improve your form (see below). I’ve had my limitations when it comes to squats due to both old injuries and tightness/lack of flexibility. My motto has always been that you should do ATG (ass to grass) squats, but I believe form is more important so I’ve started my journey to perfect my squat and so should you! This is how deep I can go right now without rounding my back at the bottom.

Check out this video and let me know if you agree with the guy demonstrating how to perform and improve your squat.

Comments (0)

My name is Martin Bundsen and I'm a professional lifestyle, fitness and transformation coach, UKBFF Men's Physique competitor, nutrition expert, fitness model and celebrity personal trainer with over 20 years experience.

I found my love for the gym at the age of 13. Since then I've researched and studied everything within the field of fitness. In 2008, after finishing my Master in Business at Stockholm University, I decided to move to London. London was tough in the beginning and after almost eight months without a real job, a not so healthy lifestyle and with no gym membership, it was time to make a change. I started working at a local private gym and changed my unhealthy lifestyle completely. One of my best friends and training buddies from my high school years already lived in London. Much like me, he had always studied and experimented with different types of training methods and diets, but I soon realised that his knowledge was on a whole different level then mine. I decided to let him coach me and the transformation began. My main focus was improving my squats and deadlifts and my first goal was to get below 10% body fat according to a caliper reading. I continued researching websites, read books and articles on how to optimise my training and diet. Another friend of mine was working on his PHD at Karolinska Institutet, one of Europe's largest and most prestigious medical universities located in Stockholm. He was studying everything that had to do with weight gain, weight loss, genetics, diets and training methods. With access to the most recent research/studies I started to perfect both my training and diet programs.

My Transformation

During the first 6 months, I went from almost 30% body fat, weighing more than 120kg to weighing around 95kg with 15.2% body fat. My leg strength doubled and my upper body strength increased a lot as well. The expression “Better Every Year” was coined and the race was on. After being coached for almost two years I felt I had gathered all the information I needed, but continued to study a lot and exchanged ideas with my former coach. I started to see results that were far better than I ever could have imagined, even better than my coach’s. I soon took that extra step and I've now competed in Men’s Physique twice, I've signed with the UK’s best fitness modeling agency, I've coached and helped many other people to achieve their dream body and I've trained A-list celebrities and business professionals from around the world. I've managed to maintain a great physique for the last six and a half years, making small improvements every year like our expression “Better Every Year”. I can now honestly call myself a fitness expert, an expert who’s constantly looking for better ways to help you become the best you can be!

Through the years I've shared the gym with A-list celebrities such as Chris Martin (Coldplay) who calls me He-Man, Jeremy Piven, most known from Entourage, Gwen Stefani, Gwyneth Paltrow, Cameron Diaz, the band Muze, Josh Hartnett, Jason Statham, just to name a few. I was also actor Nick Frost private personal trainer and nutritionist for the movie "Cuban Fury", where I helped Nick lose over 20kg in less than three months.

Since my transformation started I've come back to the same place around the same time every year to take a picture. From thumbs up softy in 2008, weighing around 120kg to a cut swimwear model measuring around 4% and weighing around 90kg for the last three years. Let's see which colour I pick for this years photo shoot and fingers crossed the weather will be okay as well.

Comments (0)
0 av 1
TAGSmen's physique (4)Carb Day (4)Refeed (4)Organic (3)training (3)dessert (3)food (3)coconut oil (3)Delicious (3)fitness (3)Squats (2)healthy (2)diet (2)competition (2)vacation (2)antioxidants (2)Recipe (2)chocolate (2)cut (2)ukbff (2)post workout (2)bread (2)build muscle (1)shred fat (1)summer (1)seals (1)gym (1)fjällbacka (1)west coast (1)sweden (1)family (1)amazing (1)hot (1)low fat (1)important (1)compound exercise (1)improve (1)heavy lifting (1)one rep max (1)chest dat (1)bench press (1)coconut (1)clean diet (1)pralines (1)better every year (1)Strong (1)fajitas (1)Legday (1)practise (1)stretching (1)form (1)foodporn (1)leg workout (1)traing (1)boost (1)chocoholic (1)weigh gain (1)weight loss (1)Sugar Free (1)clean (1)Cheesecake (1)Beverly Hills (1)Hollywood (1)West Hollywood (1)Santa Monica (1)Gold's Gym (1)Cake (1)Salad (1)Organic Chicken (1)Iceberg Lettuce (1)Fresh Basil (1)Onion (1)Cucumber (1)Tomato (1)Avocado (1)Smucker's (1)Los Angeles (1)LA (1)scrambled (1)health (1)Mushrooms (1)eggs (1)Nutritious (1)goals (1)water retention (1)carbs (1)boiled (1)fried (1)Funnel Chanterelle (1)Porcini (1)Clean Food (1)Tasty (1)Calorie Restriction (1)amino acids (1)protein (1)cooking (1)Peppers (1)clean treat (1)hamburger (1)Custard (1)Dill (1)Lemon (1)Mayonnaise (1)Red Onion (1)Cinnamon (1)Xylitol (1)lifestyle (1)personal trainer (1)coach (1)celebrity trainer (1)transformation (1)expert (1)studies (1)dorchester (1)bodybuilding (1)stage (1)Skagen (1)Shrimp (1)Fruit (1)protein bread (1)fitnessmodel (1)dancer (1)Thai Red Curry (1)Fitness Noodles (1)Coconut Milk (1)Low Carb (1)Five Star Resaurant (1)Egg Protein (1)Crumpets (1)Berries (1)Leg Day (1)Leptin (1)Metabolism (1)Treats (1)Carbohydrates (1)Apples (1)preparation (1)Competing (1)raspberries (1)protein pancake (1)Chest (1)ripped (1)shredded (1)pump (1)triceps (1)Shoulders (1)close grip bench press (1)dips (1)incline (1)beach gym (1)nirvana (1)fitness center (1)Motivation (1)peanut butter (1)almond butter (1)blueberries (1)love food (1)pancakes (1)panther's gym (1)old school (1)bodybuilding gym (1)Posing (1)back (1)bicep (1)chin ups (1)curls (1)workout (1)spring health (1)off season (1)gym lover (1)fasted training (1)deadlift (1)rust (1)old school gym (1)jungle gym (1)cocoa powder (1)