Squat is the ultimate tool for building strength, muscle endurance, and size. It is often considered “The King of Exercises” and there are numerous reasons for this.
Squats target the lower body and boost the overall athletic ability. Moreover, this functional exercise strengthens your back and core, while improving the muscles and motions that are used in everyday life.
In this episode of Unleashed Podcast brought by Hidden Gym, the guest is Eric Semifero, who recently won the biggest squat (715 lbs) at the Battle of Texas. Eric and host Yuri talk about the keys to building a strong, how to unlock your true potential and improve your performance.
Here are the 4 key tips for a strong squat that Eric and Yuri discuss.
1 – Set the right number of squat sessions per week.
The recovery time is different for everybody and tends to become longer when we age.
Eric shares that he practices his squat once a week now that he’s 44. Younger lifters in their 20s to mid-30s can do two squat workouts per week and take advantage of their shorter recovery time.
The sweet spot for developing strength is between the ages of 28 to 35 when one’s work capacity is at its peak. Eric used to train his squat twice a week at this age, once with heavy weights and once with resistance bands.
2 – Add a variety of exercises.
Just because your goal is a stronger squat, it doesn’t mean that you should do only this movement.
There are numerous effective exercises for increasing muscle strength, power, endurance, and balance. All these features are foundations to a heavy squat.
Some examples of such exercises include:
- Sled dragging backwards
- Sled pushing
- Bulgarian split squat
- Good Morning
These movements definitely deserve to be in your training routine and can pay you off with massive gains.
3 – Focus on consistency.
Consistency is key in every aspect of your life that you want to progress on. No matter how hard you work out, if you don’t do it regularly the results won’t be satisfying.
Commit to working out at least three or four days a week. Prioritize your goals, practice good time management, build a habit, and stick to your plan.
This way you can do progressive overload and reach your heavy squat goal.
4 – Recovery matters!
Your training is only one part of the strong squat journey. Recovery is what makes all of your efforts count.
Eric recommends to have a deload week, every four to five weeks. This means that you should work out lighter and less often during this week.
A deload week is your scheduled recovery time that allows your body to catch up with the heavy workouts. This week prepares your body for the next tough session and boosts your progress in the long-term.
Last but not least, focus on maintaining a nutritious protein-rich diet, and getting enough sleep. These factors are essential pieces of a healthy recovery.
Checking all these boxes will ensure you are on the right way towards your fitness goal.
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