The Road to Squat Mastery! The Ultimate Guide to Effective Lower Body Training

Introducing a training program that can be done with your own body weight utilizing squats at different levels!

It is good to complete leg training with squats alone, but if you want to get strong legs, it is effective to train with a variety of exercises. From here, we will introduce squat training programs for three levels: beginner, intermediate, and advanced. Each program should be performed in a cycle of ” train as hard as you can for 30 seconds and rest for 10 seconds,” with 2 events as one set, and when you have completed 4 sets, move on to the next level.

Squat Program for Beginners

The squat program for beginners is designed to gradually improve muscle strength while learning correct form, and to do it habitually. It is important to keep your pace and form consistent, and to finish the program even if you have to take breaks. The recommended program for beginners is a cross between ” squats ” and “wide squats”. Both are basic exercises and are attractive because they work large muscles at once. Do not set a specific number of repetitions, but move firmly for 30 seconds while maintaining good form, and after completing four sets, try the intermediate program.

Intermediate Squat Program

The intermediate squat program is designed to improve muscle strength and endurance by challenging the exercises with more difficult form and higher loads than those for beginners. First, the program begins with split squats to push only one leg for 30 seconds, followed by a 10-second rest, and then jumping squats to stimulate the entire leg. Once you can do 4 sets, you can try the advanced program.

Advanced Squat Program

The advanced squat program is designed to improve strength and endurance by incorporating high-impact training. The most high-impact of the squatting exercises that can be done with body weight, the jumping split squat and jumping wide squat, are used to push the legs to their limits. The higher you jump in the jumping squat series, the more you load your muscles, but be careful not to injure yourself, as this puts a greater burden on your joints. If you give it your all, you will tire your legs to the point of dizzyness, but you will certainly improve your muscular strength and endurance, so try your best to push your legs to the limit.

You can also try the Squat Challenge!

The Squat Challenge is a training program designed to improve strength and endurance by setting a goal to increase the number of squats over a certain period of time. 30-day squat challenge example is shown in the image below. Many people have told us that they have lost weight after doing this program! This is a program that is easy to implement with good results. Nowadays, many 30-day challenge programs have been released as smartphone apps, so it is a good idea to plan your schedule by using these apps.

If you want to get good squatting results, drink protein to nourish your body!

After muscle training, you are consuming large amounts of energy and various nutrients, so you want to make sure you are getting the nutritional support you need without fail. Of course, it is important to eat a well-balanced diet, but since it takes time for the body to digest food, it is recommended to rely on protein to quickly replenish the body with nutrients.

X-PLOSION WPC Whey Protein 3KG

At 7,999 yen for 3 kg, X-PLOSION is one of the most inexpensive Japanese-made protein products, and it comes in a wide variety of flavors to choose from. The variety of flavors ranges from sweet to crisp, and the relatively low lumpiness and foaminess make it a good choice for first-time protein drinkers.

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VALX WPC Whey Protein 1KG

Yoshinori Yamamoto, a bodybuilder who is also active on YouTube with his muscle training videos, supervises the development of VALX. It is no exaggeration to say that this is one of the products that overturned the preconceived notion that “protein = bad taste,” and it is very popular for its delicious taste. It is also easy to dissolve in any drink and has little foaming, so there is almost no need to worry about air accumulating in the stomach after drinking. Currently, the product is available in nine different flavors.

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SAVAS Weigh Down Yogurt Flavor 870g

For those who incorporate squats with the goal of losing weight, we recommend the Weigh Down Protein from SAVAS. This product is made from soy protein and contains vitamins and minerals necessary for bodybuilding, as well as garcinia, which is said to suppress hunger and prevent the accumulation of body fat. Weights-down proteins tend to be low in protein per serving, but this protein provides about 21 grams of protein per serving.

Click here for details and purchase.

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