On the 6th Day of Fitness my Swolemate gave to me: 6 Plate Squat
Deezify Tip for Squats
- Squat Everyday
- Warm Up
- Don’t Hurt Yourself
1. Squat Everyday?
Seems crazy doesn’t it? Overtraining isn't it? Well if I told you to get better at piano you should only practice once a week would you only practice tickling the ivories once a week. No. You would practice everyday. So how do you Squat everyday? Well, by changing the intensity and variety of the squat everyday. You need to put in the time to reap the benefits.
Alternating your squat sessions. I personally like hitting heavy days 2-3 times a week with my belt. Slower squats twice a week as well and then mix up the rest of the days. Note: if I do not squat then I try and deadlift.
Squat Day 1: Heavy Squats
I like starting my week with a Heavy Squat Day 1-5 reps. Gradually building up to my max. Followed by Heavier half squats.
Squat Day 2: Tension (Slow) Squats
Squats 8reps x 4sets + 1 drop set(4), using approximately 60% of max squat weight (8rep max)- using tempo (4,0,1,0) 4 second eccentric (lower), 1 second concentric (raising). Fry the legs via tension.
Squat Day 3: Explosive Squats
Squat Jumps. 5 reps x 5 sets - using 20% of squat max
Other Squat Day Variations:
Goblet Squats; Front Squats; Pause Squats; High Volume Squats 20 reps, list goes on and on.
2. Warming Up
Warming up increases your body, muscle and blood temperature; improves range of motion and prepares you for your lifts.
3. Don't hurt yourself
Sounds easy, but accidents happen. Don't put yourself in reckless situations. At the beginning of your squat training, especially if squatting is new to you, you'll start progressing quickly. Be patient. Increase your maxes slowly, week by week. The stronger you get the harder your new gains will become. That's the fun part. Those max lifts mean so much more. Become stronger at various weights, speeds, and variations and your legs will change but also the rest of your body.
I Squat therefore I am.