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The squat is arguably the best exercise that any athlete can perform. polo shirts for women , Overhead press, bench press, and deadlifts rank right up there too, but I digress: No one wants to have a weak squat. polo shirts for men , To be considered 'really strong' you should be able to squat 2x your bodyweight. Back in college I was regularly squatting 450 or so at a fluctuating bodyweight of 190-210 lbs. I have no genetic gifts when it comes to muscle size and strength. If I can lift 450 anyone can, so man up and put in some effort.

The goals of this workout plan are:

* Increase overall leg, lower back, and core strength
* Condition your cardiovascular system with high rep squats
* Add some girth to those thighs through higher rep hypertrophy of the quads and hams
* Spend some time really practicing and perfecting your squat form

We will use the principles of progressive linear overload, high intensity training, and training frequency, to facilitate progress.
The Basics

Complete just one squat workout per week.

Your form must be impeccable on all reps. It will not benefit anyone for you to train your squat with improper form.

Elements of proper barbell back squat form:

* Keep your head up at all times; it helps to focus on a point above your head when you are driving out of the hole. cheap polo shirts ,
* Keep your back straight at all times; if your back is rounding you should address this as a weak point in your training.
* Drive with your hips rather than just relying on your lower back or your quads. Your hips should essentially 'thrust' your body up into a standing position.
* Your legs should maintain a straight line, with toes pointed ever so slightly to the outside. If your knees buckle in or drift out, you should address this as a weak point in your training.
* If you are attempting to use the program by squatting in a smith machine, or anything other than barbell front squats or barbell back squats, don't leave a comment and don't try to contact me. I don't even think you should be using this program until you are ready to start barbell squatting. .