When it comes to packing on new muscle, your total workload is more critical for success than training intensity. That being the case, there are two highly important considerations:. When your goal is strength, intensity trumps both volume and variety. High-intensity work cannot, by definition, be done at high volumes.
Sure, back squats, fronts squats, and even things like lunges might help a little, but as with any complex movement, you have to train the skill. Beginners or those who lack overall strength will recover fairly quickly. A veteran powerlifter, on the other hand, should use as much variety in his or her hypertrophy training as their program will allow.
These movements provide variation without being too far removed from the specific requirements of the three competitive lifts. There are many variations you can rotate with this. If you do go with high frequency on the bench , take care of your shoulders. This is a lift i find really responds well to frequency. If you are a competitive powerlifter, save performing your competition squat times per week until you are closer to competition.
Outside of this competition window or for the recreational trainee, make use of different variations of squats to help target areas of your squat that need improvement. When choosing the frequency of an exercise you need to consider how all of these blend together along with the intensity and overall training volume.
There is only so much we can put into the glass until it spills. If you go from doing each exercise once per week to suddenly trying to squat 3 times per week, bench 4 times week, deadlift 2 times per week without much previous training you could be using up all your weapons too soon, not to mention you run the risk of burning your self out. In case you were wondering, squats will definitely help lift and round out your butt.
A favorite to really target the glutes, curtsy squats will have you feeling fancy AF. When you can knock 10 of these out on each side without breaking a sweat, up your game by holding a dumbbell in each hand. Similar to a lunge, the split squat requires a split stance, isolating one leg at a time. Strength and conditioning coach Dan John created this move to help people who have trouble mastering squats or experience pain during the basic squat movement.
After you master these squat variations, up your game with this day squat challenge. Remember, 1 set should equal about reps when you start out.
For a higher intensity workout, you can add a few reps or grab some dumbbells when you hit week 3, or day Doing at least 10 minutes of cardio and 5 minutes of stretching will loosen up your muscles, increase your range of motion, and help prevent injury. The number of squats you should do has nothing to do with your gender and everything to do with your fitness level.
Be mindful of your limits and make sure your form is solid before adding additional reps or weight. Incorporating them into a full-body workout regime — and eating the good stuff in appropriate portions — will give you the best results. As a beginner, squatting 3 sets of reps several times a week will have you well on your way to more strength and fuller jeans.
Incorporate them into a well-rounded exercise routine and watch the results flow! Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be!
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