The squat challenge

Instagram created the squat challenge and it went viral, but what was it, did it work and how could it be improved?

Well the squat challenge consisted of this;

This was the viral system to get girls a bum

Now when it comes to the squat challenge, i have a few fundamental flaws.

1. Doing more squats does not directly correlate to a better bum 
2. Squatting 3 days in a row is overtraining
3. 250 squats would be boring as hell
4. 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 

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The idiots guide to training splits

I work with James Lawson, he, like me, goes to the gym. However James trains each body part every time he goes to the gym and does not realise that he's tearing fibres without allowing them to repair. A process which is causing him to get no growth.

A simple way to avoid in essence overtraining is to implement what we call a training split.

This is where you train different muscle groups on different days to allow the growth and repair window to take place, causing actual progress in both muscular development, strength and really decreases your time in the gym, but increases the effectiveness of exercise.

Beginners should ideally stick to no more than a 3 day split, as initially you're looking for muscular co-ordination, through compound movements and trying to gain as much as you can from the start, with large rest time for growth and repair. So this is the split that i'd advise;

• Legs
• Push
• Pull 

As a beginner, people always tend to put off training legs, but by putting it first in the week, you get it out of the way, which means you are actually training legs, and can avoid then thinking 6 months down the line "shit, i should've started training legs earlier because now i'm not symmetrical" and having to train them twice a week to catch up.

The movements that you really want to hit are the big, heavy compound lifts, the mother of all exercises;

1. Deadlifts
2. Squats

IF nothing else, implement these two lifts into your routine, but remember form > weight, increase your time under tension, tearing more fibres through the largest available range of motion. 

There is really no need to isolate from the start. You need a mind-muscle connection to isolate correctly, something you will not have until a long long way down the line in training. Something which very few ever accomplish. However when you do, you can pin-point exact locations in the muscular contractions, with variations stimulate growth and contract exactly how the muscle needs to for your body. 

A common mistake beginners make is to not train in the right rep range. When looking for muscular growth or hypertrophy, you ideally should train in the 6-12 rep range. If training for strength 3-5 rep range and for muscular endurance 12+ reps. 

In my opinion, the time spent in the gym should be kept to a minimum, focus on strategised intensity, rather than longevity. Make every second count. Remain focused with no distraction. Train with heart, passion and controlled rage. Focusing on each contraction. The results you will see from 40-50 minute sessions in this system are much more impressive than people's 2-3 hour slugfests, where they leave the gym exhausted. 

So James, and anyone else whom is taking up training, learn from mine and others mistakes, utilise the knowledge that years of training, personal training and sculpting physiques has come to guide you. And you will be able to accomplish greatness, much more quickly than your predecessors. Eliminate the errors from the outset, trust me, it'll make it easier in the long run. 

Any questions feel free to message/tweet/email me as well as any blog requests

Jordan :)

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