< strong>Advanced Squat Techniques: 21-Rep Training Method
Squats are one of the most important training exercises in the gym! It can help us build a strong body and is a necessary action for increasing body strength, muscles and sports performance!
There are many variations and training techniques for squats, such as the front squat, high bar, low bar squat, goblet squat, box, sumo squat, and pause squat introduced before. Squats, bottom squats, etc.
Different variations have their own characteristics, and the purpose is to better improve squat strength and build strength and muscles
In addition to the above mentioned Squat variations, today I will introduce to you another great squat training method: 21-rep squat training method
The 21-time training method is an advanced training technique!
The purpose is to increase the time your muscles are under tension, accumulate more metabolic stress, and give your muscles a stronger pumping feeling! ! Come help us grow muscles! Especially for people who have old injuries or are unable to complete heavy squats, it is a great choice!
How to do it?
The movements are no different from traditional squats, the main thing is the change in the rhythm of the movements
You should first perform 7 half squats (drop to your usual squat height Half of the squat)
Then, do the second half of the movement 7 times, rising from the lowest point of your squat to a half squat
Finally, end with 7 full-range squats!
A total of "3X7" needs to be completed, that is, 21 times, 14 half movements, and 7 full movements
Tips:
1. It is recommended to choose a lighter weight, about 50% of your 1RM for squats
2. Maintain muscle tension during the movement and perform the movement in a controlled manner!