From US Sports Strength and Conditioning Partner Trainer: Joe Arangio
The classic barbell squat is quite possibly the greatest all-around
exercise, targeting your quadriceps, hamstrings, and glutes, as
well as the rest of your body.
But you must use a full range of motion to reap the muscle-building
benefits, according to Doug Briggs, Ph.D., C.S.C.S., director of
the U.S. Army's Mission Essential Fitness program at Fort Bliss,
Texas. "Studies on squatting injuries do not confirm the suggestion
that deep squats are necessarily more risky than half squats," says
Briggs.
Another sneaky way to boost the effectiveness of the squat is to
increase your repetitions beyond the typical 5-to-10-rep range.
A study in the Journal of Applied Physiology, suggests that muscle
may grow when you push lighter weights to failure. "The 20-rep
squat protocol has packed more mass on lifter's thighs than just
about any program out there," says Bret Contreras, a strength and
conditioning coach. High-repetition, appropriately named,
"breathing" squats jack up your heart rate and boost metabolism so
you'll burn fat too.
Squatting to move maximal weight from Point A to Point B is quite
different than squatting for big legs. These technique tips are
designed to keep your muscles under tension for longer, which helps
add muscle.
Check out this video I made for you explaining exactly
how to do the 100-Rep Squat Workout...
Do this training program, twice per week, on Mondays and Thursdays,
for the next 28 days. In the first week (the "learning" week), take
it easy. Use no more than 95 pounds; otherwise you'll be crippled
with soreness. Rest 45 seconds between sets of squats. Perform
exercises "2A" and "2B" with 45-seconds rest after you've completed
each back-to-back move.
Train hard and stay safe,
Joseph Arangio
Tactical Workouts for Military and Law Enforcement
5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.
Tactical Workouts for Military and Law Enforcement
5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.
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