This guide will take you through the progressions and intricacies of how to squat. I will also explain the differences between a front squat, a high-bar back squat, and a low-bar back squat.Read More
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Body Beast's "Build Phase" routines are quite well-rounded routines in my opinion, that is why I did not make too many changes to them. The "Bulk Phase" routines, on the other hand need a few more modifications to them. After each blog, I will explain why I made the changes that I did.
Front to Back Lunges (Bar)
Back Squat (Bar)
Back Squat (Bar)
Split Squat (Bar)
Stiff Leg Deadlift (Bar)
Alt. Side Squat
Single-Leg Calf Raise
Calf Raises (Bar)
The alternating front to back lunges are a great way to start this routine. This exercise is actually a bit of an extension from the warm-up, allowing the legs, knees, and hips to track through their range of motion and prepare for the workout.
The progressive set of squats will obviously be done with the barbell.
The following force set, I will be swapping out the Sumo Squat for a traditional back squat because I personally find it is a better exercise. I will no doubt have to lower my weight a bit after the previous progressive set.
I have swapped out the core move at the end for "Hanging Open/Close". This is done by hanging from a pull-up bar, engaging the core, bringing your knees up towards your chest (knees kept at 90 degree bend) and you slowly open and close your knees for a desired rep range.
I have also added a bonus round at the end of the workout, with some calf raises (barbell perched on shoulders). All calf raises will be done with balls of feet and toes on a weight plate, to allow a great range of motion in the calves.
Any questions? Let me know!
In case you missed it, I have started another round of Body Beast. This time around, I am utilizing my brand-new squat rack, Olympic bar, and weight plates. The extra fitness toys will allow me to alter some of the workouts a bit to not only take advantage of different exercises, but it will also allow me to up the ante, so to speak, with various exercises.Read More