You have to do more than log miles if you want to see some serious results.
Be sure to mix the load and rep scheme within the same week or every couple of weeks to prevent plateaus. Do heavy strength work in the three to five rep range, hypertrophy work in the six to 12 rep range, and endurance work in the 15 to 20-rep range.
That’s why I’m in love with the goblet squat. You can use either a kettlebell or a dumbbell—the easier option of the two—to do them, and it’s a lot more accessible and safer than the barbell variations. You can get great at goblet squats by committing to doing 100 sessions of 100 total reps over the next 6-to-12 months. You can break up the 100 reps into sets of 10 or 20 or whatever you’d like. Just hit that total. After 10,000 reps, your body and brain will never have to think about the best squatting pattern for your body again.
Recent studies have shown that the Bulgarian—or rear-foot-elevated split squat—may be just as effective as the regular squat for muscle and strength gains, while putting less stress on your back.
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