S.Yu. Smolov - method of training squats

Squats are universal exercises that are suitable for everyone and help solve a number of problems: both burn excess fat and gain beautiful relief, pump up your hips and buttocks. Men most often include them in their training program, wanting to pump up their legs. And squats for men do an excellent job of this, additionally working the buttocks, abs and other important muscles. A well-designed squat training program for men will help you quickly achieve the desired results.

Benefits of Squats for Men

Squats train the gluteal muscles, quadriceps and hip adductors. In addition to the muscles of the lower extremities, others also work, including the rectus and oblique abdominal muscles, which form the abs. But still, first of all, men perform squats for the sake of strong, pumped up legs. Squats have many variations that can increase the load on a particular group of muscle fibers.

Of course, working on muscles is the main goal when doing exercises. But this is not the only answer to the question of what squats do for men. Exercise helps to effectively burn fat , improves the strength and tone of the lower extremities, helps improve coordination and has a beneficial effect on joints. In addition, squats have great benefits for metabolism and the cardiovascular system. The beneficial effect of squats on a man’s potency is also known.

You can exercise at any convenient time and in any convenient place. You can increase the load by using weights or other sports equipment. It is better for beginners to master the classic squat technique, and only then include their other variations, of which there are quite a lot, into the training program.

Correct squat technique for men

To achieve good results, you need to know how to squat correctly for men. The squatting technique is quite simple; we have been familiar with it since preschool age, so no problems should arise. In this case, the following rules must be taken into account:

• You need to keep your back straight. Don't round it and try not to slouch.
• To support your spinal column, tighten your abdominal muscles. Feet should be kept shoulder width apart.
• Your heels should be flat on the floor. Do not lift your feet off the floor. Exceptions may be certain exercises where, when straightening, you need to rise on your toes.
• The bottom point of a squat involves the formation of a right angle between the thigh and shin. Your knees should be parallel to your feet. If they deviate inward or outward, the squat technique for men will be incorrect.

When squats, you need to breathe correctly. You need to lower as you exhale, rise as you inhale. Breathe deeply, in a natural rhythm, do not hold your breath.

Squat Rules

It is very important to perform the correct squat, since it determines how effectively the muscles will work and how quickly positive changes can be expected.

So, here are some rules and recommendations for performing the exercise:

1. In order for the squat to be correct, you cannot lower your pelvis below knee level.
2. Breathe evenly and naturally. Tighten your muscles as you inhale and relax as you exhale.
3. Lower and rise without jerking.
4. The main thing is not the number of times, but their quality.
5. When moving down, the hip joint should bend first, and then the knee.
6. Keep your back straight and your shoulders back and down. There should be a slight deflection in the lumbar area.
7. Do not bring your knees beyond your feet. Keep them level.
8. Concentrate your body weight on your heel, but do not lift your foot off the floor.
9. Always warm up, especially if you are going to squat with a load.
10. Start practicing the technique of performing the exercise without weight. When you understand all the subtleties, you can use weights.
11. Take your time during squats. It is important to feel the work of each muscle.
12. Break the required number of squats into at least 4 sets. Between them, pause for 5-10 minutes.

Video: how to squat correctly

Types of squats for men

A squat pattern for men may include not only the classic version, but also other types of exercise. For example, it is effective to perform an exercise on one leg, which requires certain physical preparation. The main difficulty in this case is the need to maintain balance. These squats are great for training coordination. To make them easier, you can first hold on to some support. This exercise is good because it allows you to work small muscles that do not work with classic squats.

Types of squats at home

The most common type of squats is classic. Stand straight, feet shoulder-width apart, arms extended forward. The back and neck are straight. As you inhale, slowly lower yourself down. At the bottom point, fixate for a second and, exhaling, return to the starting point.

Learn how to properly squat with a barbell on your shoulders, as well as how to properly do front squats with a barbell and Bulgarian squats.

Others are based on this type of exercise:

• Deep. Its technique is similar to the type described above, only the pelvis needs to be lowered slightly below the knee line. In this case, his muscles will stretch and tense more.

  

• On one leg. Stand up straight. Raise one of your lower limbs up in front of you without bending the knee. Stretch your upper limbs forward. Squat down slowly without lowering or bending your raised leg. At the bottom point, the raised leg and the thigh of the working leg should form a single straight line.
  Important! If it is difficult to maintain your balance, you can hold on to a support at first.

  Rise also slowly, while lowering your arms.

  

• With weights. You can use a barbell as a load. Stand up straight and place the apparatus on your shoulders. Spread your feet 50-60 cm from one another. Slowly lower yourself down, trying to squat as deeply as possible. The back should remain straight. Also slowly return to the starting point.

  

• Plie (sumo, squat) with wide legs. Spread your feet as wide as possible. Turn your socks in different directions. Back straight, look ahead. Slowly lower yourself down until your thighs form a right angle with your shins. Fix for a second or two at this point and smoothly return to the starting point. To complicate the exercise, you can squat with a weight (dumbbell), but only after the technique has been worked out.

  

• With narrow leg position. It is difficult to perform this exercise without special preparation, as it requires good muscle stretching and ligament flexibility. Place your feet narrower than shoulder width.
  Important! There is a variant of this type of squat when the feet are together. But in this case it is much more difficult to maintain balance, but the effectiveness is the same.

  The following steps are similar to classic squats.

  

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• Curtsy. It is a combination of lunges and squats. Stand straight, feet shoulder-width apart or slightly narrower (as you prefer). Step one leg back so that your feet are on the same diagonal. Keep your body weight on your working leg, the second one stands on the “pad”. Start squatting until the thigh of your supporting leg forms an angle with your shin. The knee of the second leg is a short distance from the floor. Straighten up and put your foot down. Then you can change it, performing the exercise in turn for each limb (or perform it first for one and then for the other).

  

Weighted Squats: What You Need to Know?

It’s worth taking a closer look at squats with weights. Having mastered how to properly do squats for a man with his own weight, you should move on to them. They will help increase the load on the muscles and the body as a whole, which will increase the effectiveness of training.

Remember the principle of consistency. It is recommended to start with small dumbbells and do a classic squat with them. It is better to use dumbbells with twist-off bars. This will give you the opportunity to increase the load when you are ready for it, without having to buy dumbbells.

When choosing your initial weight, make sure that you are comfortable. First, just take one dumbbell. If you hold it on outstretched arms, the main weight will fall on them. Therefore, it is better to lower your hands with weights down so that during a squat they are between your legs. Then not only your arms, but also your legs, abs and back will receive weight.

It is good to combine exercises with dumbbells with pumping the shoulder girdle. In this case, you will need a pair of dumbbells. You can simply hold dumbbells at arm's length, or combine squats and arm raises with weights. This option is suitable if you plan to train with a barbell in the future, since this requires a certain level of training.

Even if you've already started weighted squats, don't stop doing bodyweight exercises. The program you stopped at should also be worked on before moving on to weights.

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A WEEK OF COWBOY METHOD SQUTS LOOKS LIKE THIS:

• Monday - low intensity, high volume back squats
• Wednesday - front squats with medium intensity and medium volume
• Friday or Saturday - back squats for maximum reps (high intensity, low volume)

Be sure to apply maximum effort each time you lift the barbell to achieve the desired training effect.

Now let's discuss the parameters of this 13-week plan. If you are a less experienced lifter, you may want to hold off on the deload and test weeks. On Mondays, 10x5 means sets x reps. On Wednesdays, "55/60/65/70/75%x5" means 5 reps in each percentage range. On Fridays, before working up to your rep max, do as few warm-up sets as possible to prepare for your main set. Do warm-up sets of 5 reps or less, and if you need more warm-up sets, do them at a lower intensity. Women and weaker lifters should stick to a shorter rest range on Mondays.

Let's look at how to choose weights for rep maxes every Friday/Saturday. You should start from your target weight. As an example, let's look at how Joel Thompson, owner/head trainer of CrossFit Tustin, did it. Joel began Cowboy Method training with a squat best of 305 pounds and a target weight of 355 pounds. Joel is taller and leaner (6'3", 200 lbs) and we know that in this case it is better to work in the higher rep range, so we decided to make it harder, so his 10RM is planned at 319 lbs, while While for a heavier lifter, the 10RM should be planned below his maximum.

INITIAL MAXIMUM - 305

• 10RM - 240×10, plan. Max. - 319
• 8RM - 255×8, plan. Max. - 322
• 5RM - 280×5, plan. Max. - 326
• 8RM - 265×8, plan. Max. - 335
• 5RM - 290×5, plan. Max. - 338
• 3RM - 310×3, plan. Max. - 340
• 5RM - 295×5, plan. Max. - 344
• 3RM - 320×3, plan. Max. - 352
• 2RM - 335×2, plan. Max. - 357
• 1RM - 355×1

30 Day Squat Program for Men

For a squat program for men to be effective, you need to do it intensively and regularly. There is no need to try to squeeze out the maximum right away. Start with a small number of repetitions and approaches, gradually increasing them. The optimal number of approaches is five. The break between them should last about a minute. Do a small number of squats at first, and start the thirty-day suggested program when you can easily perform 50 squats in a row.

Below is a 30-day squat chart for men. If the specified number of repetitions is difficult for you to do at once, break them up into several approaches.

These numbers can be scary at first. But by completing squats at home for men in a thirty-day course, you will accustom yourself to the load, and the result obtained will motivate you more and more every day. Judging by the reviews, the first results can be noticed after a couple of weeks of regular exercise. It is recommended to include different exercises in your program that will help use all muscle groups.

Although leg squats for men are very beneficial for both figure and health, they are not suitable for everyone. The list of contraindications includes diseases of the articular system of the lower extremities, diseases of the spine, hernia, scoliosis, radiculitis, and blood pressure problems. In any case, before giving the body powerful physical activity, it would not be superfluous to consult with a specialist.