Well the squat challenge consisted of this;
The reps should be done with optimal form and control. The time under tension should be around 2 seconds on the concentric (upward) movement and around 4 seconds on the eccentric (downward) movement, as most growth is stimulated through the eccentric, tearing more fibres.
This was the viral system to get girls a bum
Now when it comes to the squat challenge, i have a few fundamental flaws.
- Doing more squats does not directly correlate to a better bum
- Squatting 3 days in a row is overtraining
- 250 squats would be boring as hell
- What do you do when you finish the challenge
In order to get a "better" bum, squats are important, however the quantity less so rather than quality. There is no mention of range of motion or correct form when squatting. Many girls i know, that tried the challenge have injured their knees through jerky motions and improper form.
When squatting you can aim to hit either primarily interior or exterior quad as well as more core involvement and more strain across the hamstrings during the eccentric via the position of the feet.
In terms of a generic squat this is ideal;
However change the "straight back" for neutral spine position, add more depth into the squat to go below parallel and feet slightly outwards. This is how you squat.
In reference to the squat challenge training you to do more squats each day. This just builds up muscular endurance. Ie you can do more squats. Great, but that isn't going to get you a bigger, better bum or shapely quads.
What you really should be doing are for growth, weighted squats, in the hypertrophy rep range, this falls between 6-12 reps, and for this instance lets say you shoot between the 10-12 rep range, ideally for the best bum, you need a well formatted leg day, something a little like this;
- Warmup - bike - 5 minutes & dynamic stretching
- Barbell back squats - ass to grass - 4 sets - 10-12 reps
- Barbell walking lunges - 3 sets - 10 reps (each side)
- Stiff leg deadlift (tense your quads) - 3 sets - 10 reps
- Leg extension - 3 sets - 12 reps
- Calf raises - reps to failure - 2 sets
- Cooldown & static/developmental stretching
The reps should be done with optimal form and control. The time under tension should be around 2 seconds on the concentric (upward) movement and around 4 seconds on the eccentric (downward) movement, as most growth is stimulated through the eccentric, tearing more fibres.
This can easily be progressed, changed and regressed to suit the needs of the end user but is much more effective as a whole, less tedious and developmental than the squat challenge.
I hope this helps and puts you a step in the right direction to get the bum you've always dreamed of
Jordan
