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The Squat Gauntlet — 7 Different Squats, 1 Grueling Workout

Posted by on Aug 15, 2012 in Featured Article, Muscle It UP, Burn It UP, Legs, Legs & Butt Workout Plans | 1 comment

 

2. Barbell Squats

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3 sets — 12 reps, 10 reps, 8 reps, heavy weight
Rest — 1 minute

 

Target Muscles: Quads, Hamstrings, Butt, Core

Barbell squats are designed to destroy the entire lower body, but they’re also spectacular for building a strong lower back, core, and correcting posture. Perform 3 HEAVY sets of 12, 10, and 8 reps, respectively.

Obviously the amount of weight will vary from person-to-person, but be honest with yourself and choose a weight that’s challenging. Heavy weights release more testosterone, which, as I covered earlier, means more fat burn and muscle growth.

One point to note — DO NOT arch your back during the downward part of the motion. Puff out your chest, tighten your abs, and pinch your lower back throughout the entire squat. Get parallel to the floor and powerfully ascend upward.



 

Exercise: 1 | 2 | 3 | 4 | 5 | 6 | 7 | Recap

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

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  • Keith

    These exercises are good but they are in a less then ideal order and the wall squats are honestly a bit of a waste of time as they really only train the legs with out the trunk stability to use them.That teaches people how to use their own leg muscles in ways that won’t make sense in real life and could lead to injury.Lunges or Bridges would have made more sense.

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