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On Saturday, August 28, 2022, powerlifter Chris Pugh set the all-time world record in the squat (Raw With Wraps) at 82.5 kilograms, lifting 366 kilograms (807 pounds). The new record took place during the 2022 Irish Pro Invitational meet at Southside Barbell in Limerick, Ireland.
The new record was Pugh’s second of his three attempts at that meet. He attempted 375 kilograms (826.7 pounds), but the attempt wasn’t successful. Overall, Pugh was one for three on the squat, and three for three on both the bench press (where he also set a one-kilogram personal record) and deadlift. He would leave with the overall championship belt and title from the meet as well. The summary of Pugh’s day is as follows.
Squat — 366 kilograms (807 pounds)
BenchPress — 206 kilograms (454 pounds)
Deadlift — 300 kilograms (661 pounds)
Total — 872 kilograms (1,922 pounds)
Aside from the all-time world record in wraps, Pugh also shared in the post that it was a personal best by 16 kilograms. His previous best mark was 358.5 kilograms (790.3 pounds), which he achieved at the 2022 GPC European Championships on June 29, 2022. The new personal and all-time world record replaces Maliek Derstine’s mark of 365 kilograms (804.7 pounds), which was set at the 2020 USPA Dirth South Powerlifting Championships.
At 29 years old, this is Pugh’s seventh year of competing in powerlifting, according to Open Powerlifting. This is the only all-time world record in the Raw With Wraps category that he holds as of this writing. He has also competed in single-ply and multi-ply meets.
His personal best squat in a single-ply squat suit is 340 kilograms (749.5 pounds), and he set that mark in April 2022 at the Nottingham Strong Qualifier event. His best multi-ply squat is actually less than that. On July 30, 2017, Pugh completed a lift of 307.5 kilograms (678 pounds) at the Salisbury Qualifier event.
Pugh is no stranger to other weight classes, having also competed in the 90 and 100-kilogram classes this year alone. As of this writing, Pugh hasn’t shared what his next meet will be or if he will compete in a different class should he do so.
“It’s so much more than a physical transformation.”
Those are the words of one of my beautiful clients, and I realized they are a perfect description of my own journey as well.
I’m Elizabeth from Happy Healthy and Hot. I’m a 56-year-old double-certified health coach who helps women of all ages lose weight so they can love their bodies AND their lives. I’m passionate about showing them that it feels so good to feel so good and that it’s not just about the destination of better health, it’s about who you become on the journey.
Back in 2016, approaching my 50th birthday, I was featured as a success story here on MDA. I shared my health journey of finally clearing the cystic acne that had plagued me for decades, along with relieving severe anxiety and digestive issues. This was all a result of embracing the Primal lifestyle.
Recently I re-read that article and was moved to tears. In it, I mentioned three goals: to become certified as a Primal Health Coach, to start my coaching business, and write a book. I have accomplished all of that and so much more.
Earning my Primal Health Coach certification in 2017 took me so much deeper into the science and research that backs up this lifestyle, and gave me the tools, knowledge, and most importantly the confidence to finally start my coaching business, Happy Healthy and Hot. I offer a unique blend of mindset, nutrition and fitness, and have a knack for turning overwhelming health information into quick little tips that my clients can implement immediately and see results.
And then I wrote that book! The Happy Healthy and Hot Journal – 90 Days to Love Your Body and Your Life is the simple tool that I needed, my clients needed, and I knew other women needed to stay on track with mindset, nutrition and fitness every single day.
Something else I’m proud of is making it to the finals of the Maxim Cover Girl competition at the age of 53, competing with women in their twenties and thirties. The old Elizabeth never would have done this, but the new Elizabeth embraces challenges head on, takes inspired action, and says yes when it’s a full body yes.
A recent challenge that I’ve taken on is to give myself a gift that no one else can give me: a visible six pack for my 56th birthday. (Full disclosure: I’ve never had a six pack, even when I was hitting the gym hard in my early twenties.) Every time I take on a challenge like this it lights me up, and the confidence and satisfaction that come with reaching the goal carry over and propel me forward in other areas of my life.
And speaking of life, it gets in the way sometimes, just like it does for everyone. It’s during those times, when the sh*t is hitting the fan, that I see the true value of my health practices. The simple routines that I have in place for mindset, nutrition and fitness keep me on track no matter what is going on around me.
I am always tweaking my health and fitness routine, but ultimately it’s not that different from what I shared back in 2016. Every day starts with an early morning walk, which is so much more than exercise. It’s about getting out in nature and that valuable early morning light exposure. Next is my coffee, quiet journaling time, and a very efficient 20-minute workout that’s mostly bodyweight resistance. I walk at least 10,000 steps a day, and much more than that if I’m hiking or on the beach.
I teach my clients to “prioritize protein and produce” which is exactly what I do in my own life. It works anywhere, from a convenience store to a five-star restaurant. But my favorite place to eat is my own home, where I have complete control of the quality and preparation. There’s something very satisfying about preparing simple, delicious food with the best ingredients.
Now that nutrition comes so easily to me, I’m finding myself drawn to spending more time outdoors and reaping the benefits of natural light exposure and grounding. As I focus more on strength and endurance, my next challenge will be completing the Primal Fitness Coach Certification, to expand my knowledge and the service I provide to my clients.
The reason I keep challenging myself is simple: it feels so good to feel so good! Optimizing my health has created a positive ripple effect on every area of my life, and being able to share my journey and inspire others through social media is turning that ripple into a powerful wave.
In closing, health goals are about so much more than reaching a destination. It’s about who you become along the way. And the best way to get there is to take action with your vision in mind. This is what kept me going while I was working on my six pack. Every meal I prepared, every workout I competed, every affirmation that I spoke was done with a clear picture in my head of how amazing it was going to feel when I reached my goal. In the words of Neville Goddard, “The feeling is the secret.”
Back to the client that I quoted in the beginning: Laura has lost over 25 pounds by implementing my simple tips and tweaks. But even better, she has a newfound confidence and zest for life. Approaching her sixties she is feeling better than she has in years, truly loving her body AND her life. And that’s what this is all about.
This article was provided as part of our Success Stories series from Elizabeth, a long-time member of the Mark’s Daily Apple community. Elizabeth originally shared her story with us six years ago, and while we were impressed then, we’re blown away now. Congratulations, Elizabeth, and happy birthday! Your success is well deserved. We hope you find her story, and her positive attitude, as inspiring as we do. If you have your own success story and would like to share it, please reach out to us here.
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Can you squat every day? To smug middle school English teachers, the only answer is, “I don’t know. Can you?” We’re not looking for detention, so let’s rephrase rather than retort.
Should you squat every day? To literalists, this is still preposterous. You need to squat every day to sit at your desk or upon your porcelain throne. But to lifters and strength professionals who recognize we’re talking about squatting with weights in the gym, it’s a thought-provoking question.
Credit: Mongkolchon Akesin / Shutterstock
Like a proper squat, the best way to approach the question is to go deep. Here, you will find a history of “squat every day” protocols and an evidence-based evaluation of daily squatting for a variety of training goals. We will also consider the likelihood of harm, discuss the nuts and bolts of programming, and, inevitably, answer the question: Should you squat every day?
Broadly, daily squat protocols contain just that — squats every damn day. Past this commonality, different daily squat protocols contain variables. Some require the same type of squat be used (e.g. always barbell back squats). Others incorporate squat variations throughout the week (e.g. front squat, overhead squat, etc.).
Many of these programs are periodized, including planned variation of volume (daily sets and reps) and intensity (weight or percentage of maximum). In the most extreme plans, lifters may be asked to max-out every day with a single or multiple repetition sets.
Credit: antoniondiaz / Shutterstock
The defining feature of all daily squat protocols is ultra-high frequency squat training. Traditionally, a muscle group is trained and then given 48 hours (or longer) to recover. (1)
Brazen “squat daily” protocols provide only about 24-hours recovery between bouts. To the traditional strength coach or athlete, this may sound like blasphemy, but high-level athletes are successfully squatting daily and have been for decades. (2)
History of Squatting Every Day
In the age of commercialism, one might think the “big squat rack” industry developed the idea of daily squatting just to sell their wares. But the history of squatting every day runs deeper than pushing powder-coated steel and graphic T-shirts. It even predates social media hashtags like #squatober.
Like many draconian activities in the gym, the origin of modern daily squatting can be traced to Eastern European origins. Starting in the 1960s, Bulgarian coach Ivan Abadjiev successfully trained Olympic weightlifters using a high-volume system that included the competition lifts and squats every day. (3)
This so-called “Bulgarian method” was not without controversy, but it helped to produce gold medalists in Olympic weightlifting. And yes, one could assume the success of the Bulgarian method was largely pharmacological, but does high-frequency training provide an edge when training for certain attributes?
Daily Squatting for Strength
Daily squat programs may have originated in Olympic weightlifting, but they’ve now taken a foothold in powerlifting. Does high-frequency training make sense for the strength-focused lifter?
Research seem to find an advantage to higher frequency training among certain types of lifters, including young adults and intermediate and advanced trainees. The finding most notable for daily squatting was reported by a pair of meta-analyses — improved strength gain for multi-joint exercises when training at higher frequencies. (4)(5)
In both meta-analyses, this effect was tiered, with significant benefit for each additional training session per week up to four or greater. In other words: the more frequency, the better (to an extent).
Credit: Photology1971 / Shutterstock
However, the findings were based on a limited number of available studies on frequencies at or above four training sessions per week, and studies that allowed more sets and reps for the higher frequency training groups were included in the analysis. (4)(5) More recent studies with intensity- and volume-matched protocols show no difference in strength outcomes. (6)(7)(8)(9)
But the take-home message stands: there does not appear to be any downside to high-frequency training when it comes to strength outcomes. And, if high-frequency training allows you to train harder or do more, there might be a benefit.
Daily Squatting for Hypertrophy
For building muscle, there is an argument for high-frequency training. Protein, as you probably know, is kind of a big deal for muscle growth.
A lifting session stimulates construction of new muscle by increasing rates of protein synthesis. But the increased protein synthesis rate is short-lived, peaking at about 24 hours post-training before rapidly declining. (11) Frequent training, therefore, may help to keep the muscle in a building, or “anabolic,” state by repeatedly stimulating muscle protein synthesis. (12)
Theory aside, a meta-analysis of training studies failed to show significant benefit of increased frequency when volume (total sets and reps) is kept constant. (13) Keep in mind, most of the “high-frequency training” studies in the meta-analysis were looking at three or four sessions per week for a given muscle group. Squatting every day will train the quads, glutes, and calves, well, every day.
Credit: SOK Studio / Shutterstock
While research on ultra-high frequency training (five or more sessions per week) remains sparse, more studies are taking on ultra-high frequency training protocols and comparing muscle gains to lower frequency.
Don’t get too excited yet. The findings of recent, volume-matched studies are unlikely to change the conclusion provided by the previous meta-analysis —“No difference” in muscle growth between ultra-high-frequency training and low-frequency training when overall volume is the same. (6)(8)(9)(10)
Here’s where things get interesting. When total weekly training volumes were not equal, research has reported moderate benefits to three or more sessions per week. (13) This makes sense, as lifting volume is a driver of hypertrophy. (14)(15) This point is key when considering daily squatting because, if squatting every day helps you achieve more quality sets and reps, there’s a good chance it will help you to grow bigger muscles.
Daily Squatting for Power
Bulgarian Olympic weightlifters were early-adopters of ultra-high frequency training. They were training for a power- and technique-driven sport. Although direct research is lacking, squatting every day to develop lower body power appears anecdotally promising.
Power training is most effective when failed reps and general fatigue are avoided. (16) Therefore, power training programs tend to use sub-maximal loads with set, rep, and rest schemes designed to avoid failure.
Squatting every day may be an appealing option because it is likely that power-focused lifters will recover within 24 hours and be ready to perform again. (17) High-level Olympic lifters train as often as 18 times per week.
Distributing training across frequent, shorter sessions not only reduces overall fatigue, but it provides more opportunities to practice exercise technique and skill. Remember the wisdom of legendary American wrestling coach Dan Gable: If something is important, do it every day.
Should I Max Out Every Day?
The most extreme daily squatting protocols ask the lifter to “max out” or test their maximum strength every day. Daily max protocols fly in the face of conventional strength and conditioning practices.
To dissuade lifters from maxing out every chance they get, a coach might say, “training and testing are two different things.” Strength tests are low volume with maximum loads. For example, working up to a one-repetition maximum (1RM) squat and then calling it a day. Training for strength typically consists of multiple sets of multiple repetition sets. For example, four sets of five or three sets of eight.
Maxing out in every session can be physically taxing and might result in rapid accumulation of fatigue. Also, since most lifters are in no condition to train efficiently after maxing out, testing strength comes at the expense of traditional training.
Interestingly, training that consists exclusively of 1RM testing twice per week has been linked to strength improvements similar to higher volume training (i.e. four sets of eight to 12 reps, twice per week). (18) There is something to be said for practicing the test and getting more comfortable under heavy loads.
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Research was performed on three very experienced powerlifters who spent 37 days hitting daily 1RMs. (2) Each of the participants improved their 1RM over the course of training, ranging from five to 10%, which is serious progress for an experienced lifter.
However, the lifters didn’t only perform a 1RM. Their daily squat workouts also included five sets of doubles or triples at 90% 1RM and 85% 1RM, respectively, for the first 30 days of the trial. Daily maximum squatting for roughly six weeks appears to be a viable strength-building method in well-trained lifters.
Just be cautious extrapolating this data to your own training. Are you a healthy powerlifter with a lengthy training history? Do you have trained spotters to keep you safe every day? Could you handle the mental and physical grind of maxing out every day?
If you answered “No” to any of the above questions, daily max squatting is probably not for you. Keep in mind, even a middle-of-the-road (non-max) daily squatting routine gives you plenty of opportunities to both train and test your squat.
Is it Overtraining?
Overtraining is defined as a persistent decrease in performance lasting months. (19) It’s the fastest way to derail your train to Gainsville. Overtraining is associated with performing too much exercise volume and/or too much exercise intensity. So, will daily squatting cause you to overtrain? Not likely, but let’s take a step back and discuss the nuances.
Genuine over-training appears to be rare among lifters. (19) But you’re not out of the water yet. Two related and more common phenomena are non-functional over-reaching and functional over-reaching.
Non-functional over-reaching is overtraining’s little brother — not nearly as dangerous, but still a persona non grata in any decent muscle-focused community. It’s a performance loss lasting weeks to months, which rebounds back to baseline after a period of recovery. (19) You end up with no net loss, but nothing gained.
Functional over-reaching, or simply “over-reaching,” is a short-term performance loss followed by super-compensation (rebounded improvement). After days-to-weeks of lagging, you recover and overall performance increases. (19)(20) When used strategically, functional over-reaching is a powerful tool for making new gains.
Over-training vs. Over-reaching
Overtraining, non-functional over-reaching, and functional over-reaching — where will squatting every day put you on this spectrum?
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One daily-squatting study sought out to cause overtraining. After performing 10 one-rep max lifts per day, every day for two weeks straight, researchers saw lifters’ 1RM strength drop an average of more than 10% and blood levels of creatine kinase (a marker of muscle damage) nearly double. (20) However, the researchers failed to conduct a follow-up test after a period of recovery.
Instead, the final 1RM test was conducted the day after the final training session. To determine whether the study truly induced overtraining based on our established definitions, a longer period of recovery should have been provided before performance testing. We can only theorize whether the high-intensity squat every day protocol led to long-term losses in performance.
Another study by the same lead researcher clearly showed non-functional over-reaching among intermediate trainees with a high-intensity squat protocol. The training consisted of two singles at 95% 1RM, three singles at 90% 1RM, and three sets of 10 leg curls performed three times weekly for three weeks. (21)
The trainees’ squat strength failed to improve during the rigorous training and failed to improve following three weeks of baseline training for recovery. These findings should be eye-opening. The study shows how quickly high-intensity training, even at moderate frequency, can push lifters away from results.
Non-functional over-reaching can be surprisingly sneaky. The participants didn’t report increased muscle, knee, or low back soreness or pain throughout the high-intensity protocol. (21)
The only published study on daily squatting is the previously discussed research on the three powerlifters who hit 1RMs daily for six weeks. These powerlifters didn’t actually overtrain, but their 1RM fell below baseline at multiple points during the study.
The lifters undoubtedly experienced functional over-reaching at the beginning of the intense protocol, because their strength ultimately rebounded and improved. (2)
While true over-training is unlikely, non-functional over-reaching (unproductive training) is a real risk when squatting frequently. Avoid this pitfall using well-designed programming.
The Right Way to Squat Every Day
If you are going to squat every day, you need to pay attention to more than just volume and intensity. A number of variables are important when selecting a program or developing your own.
Variation
Daily squat programs should include some degree of variation. This can include changes in programming variables: intensity (weight), volume (sets and reps), rep speed, rest intervals, frequency, and exercise selection. (22) Squatting every day precludes variation in frequency, but should not limit manipulation of the other variables.
If you are not a competitive powerlifter, you should not feel limited to programming only the back squat. A wide variety of “squats” can be used in daily squatting programs, each with unique qualities and benefits.
Squat variations that promote a more upright torso are more knee-dominant and will hit your quads harder. Options include, but are not limited to: Zercher squats, goblet squats, heels-elevated squats, and safety squat bar squats.
Squat variations that encourage the lifter to sit back into the hips are going to be hip-dominant and bias the glutes. Low-bar back squats and box squats are great options. Single leg-biased squats, such as the rear-foot elevated split squat, challenge balance and train your stabilizing muscles.
Machine variations like hack squats can offer reprieve to some of the stabilizing muscles. Belt squats are great for offloading the spine. By alternating or intermixing multiple squat variations throughout the week, you’re adding variability to the program.
Variability should assist with fatigue management by promoting a more equitable distribution of training stress across various body tissues.
There are many ways to vary the remaining programming variables. For ultra-high frequency training, adaily undulating periodization (DUP) structure works very well because it promotes extreme variation by adjusting the intensity and total volume in each session.
One day might have you program one or two working sets of squats in the eight to 12-repetition range. The next day might be a single set in the two to six-rep range. The third day could be one or two sets of 12 to 16 repetitions. Rinse and repeat.
Big Picture Planning
Daily squat programs should be part of your periodized training plan. The program should be conceptualized as a “block” of training being performed for the specific goal of maximizing one aspect of fitness related to the squat (e.g. power, strength, hypertrophy, technique, etc.). (22)
It should fit into your “bigger picture” plan for performance or competition. For example, a powerlifter or Olympic weightlifter might be interested in improving squat strength and technique leading up to a competitive season.
A bodybuilder might program daily squatting to beef up their lower body in the off-season. A CrossFit athlete might squat daily to improve work capacity and lower body strength-endurance.
Credit: Jacob Lund / Shutterstock
The daily squatting “block” can be used as a planned over-reaching strategy to accelerate progress toward your goal. To realize the benefits, daily squatting should be terminated early enough to allow for recovery and super-compensation to occur.
For strength-related pursuits, consider ending daily squatting two to four weeks prior to competition. (23) Performing a deload immediately after daily squatting will allow you to get the most out of this training block.
Use Appropriate Volume
“Squat every day” programs should include appropriate volume, relative to your training goal and training status. Massive training volumes are not needed to increase strength. Most individuals can increase their squat strength with two or three weekly hard sets in the six to 12 repetition range. (24)
To optimize strength gain, there will be incremental benefits for adding additional working sets. (5)(25) However, the dose-response relationship has an upper limit. For advanced lifters, this threshold may be approximately 10 to 12 weekly sets. (5)(26) This threshold is almost certainly lower for beginners and intermediate lifters, possibly as low as five to nine sets per week. (5)
Volume is directly tied to hypertrophy. The general recommendation for hypertrophy training is to hit a minimum of 10 weekly working sets per muscle group. (15)(27)
In summary, strength-focused trainees on a “squat daily” program will likely target seven to 12 weekly sets of squats, while lifters focusing on hypertrophy will target a minimum of 10 sets per week. The ultimate number of sets a trainee should use should be individualized based on training experience.
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Keep in mind that these are total working sets and does not include warm-up sets. If you are a strong squatter working up to big numbers seven days per week, these recommendations will result in a lot of time at the squat rack. Bear in mind, weekly volume should not be a static target. Your daily squat program ought to be progressive just like any other training.
Considering the close relationship between hypertrophy and volume, it is most prudent to for lifters interested in gaining muscle to add sets throughout their training “block.” (15) Increasing set volume by 20% throughout a month-long squat program is a reasonable target. (27)
Finally, those squatting for substantially less than seven sets per week (i.e. the minimum number required to “squat every day”) should to gradually build their squat volume prior to beginning daily squatting.
Regulate Intensity
Squat every day programs should be intensity-controlled. You are (probably) not an elite athlete, so you probably shouldn’t max out every day like elite athletes can handle. Even if you don’t plan max out often or at all during your squat protocol, be cautious of combining high-intensity with high-frequency.
Just three weeks of 15 weekly singles at 90% and 95% 1RM was enough to stall the progress of intermediate trainees. (21) Ultimately, you can decrease the likelihood of unproductive training by limiting the number of sets performed above 90% 1RM. These sets are taxing and may not be as important for strength gain as you might assume.
For example, competitive weightlifters who completed over 91% of their repetitions at loads below 90% 1RM demonstrated greater increases in strength than weightlifters on a higher intensity, volume-matched protocol. (26)
Make no mistake, building strength is dependent on lifting heavier loads, at least occasionally. On the other hand, building muscle is more dependent on volume. (14)(15) (28) A wide variety of intensities stimulate hypertrophy training provided sets are taken close to failure. (27)(28)(29)
Any load greater than the very light 30RM can be effective for building muscle. (27)(28) Anyone who has taken a light weight, high-rep set close to failure knows how taxing and miserable it can be.
Credit: Jacob Lund / Shutterstock
Therefore, a middle-of-road approach to loading your squats may still be most appealing. For most lifters with strength or hypertrophy goals, most sets should be performed in the 70-90% 1RM range with heavier sets programmed judiciously. You don’t need to “max out” often, but when you do, use it as an opportunity to re-calibrate your loads or percentages.
The ultimate number of heavy sets per week appropriate for your program is highly individual. It’s related to your training history (“how long have you been squatting heavy?”), other training stress (“are you also doing other strenuous workouts?”), and how much you’re able to recovery (“are you eating a diet with ample calories and nutrients while getting more than seven hours of quality sleep per night?”).
Start conservatively and plan to progress. Progress intensity by ensuring that you are putting more weight on the bar during your high intensity workouts. For ambitious lifters, the potential consequences of doing too much will always outweigh the potential cost of doing too little. If you under-load one session, you can always do more. If you over-load one session, your recovery and performance will take time to adjust.
Cut the Fluff
When squatting often, dial back elsewhere. Cutting back or eliminating other lower body training during the daily squat protocol is also advisable, especially leg exercises that are loaded axially (through the trunk and spine, such as deadlifts, lunges, and weighted step-ups).
Isolation work is fine for muscle groups sub-optimally stimulated by the squat, such as machine calf raises and hamstring curls.
Set an End Date
Daily squat programs should be time-limited. It was shown that well-trained powerlifters can thrive under a daily squat protocol for nearly six weeks, but it is not known how long even well-trained lifters can tolerate squatting every day.
Researchers explicitly warned against using their study as a model for novice and intermediate lifters. (2) Conservatively, intermediate and novice lifters should experiment daily squatting for just a few weeks and assess their individual tolerance and responses to the program before committing to relatively longer protocols.
Abandon or Modify the Plan if Necessary
Responses to this style of training are highly individual. Studies have shown large individual variation among responses to high-frequency training. (8)(9)(10) The take-home message? You might thrive on a high-frequency squat program, but there is a chance you might bomb.
Credit: David Herraez Calzada / Shutterstock
Monitor progress during daily squatting with objective and subjective data. Objective data could be as simple as tracking your maximum effort or highest intensity sets (e.g. repetition maximum attempts) or the number of repetitions you perform with a typical weight.
Subjectively, you could track Session Rate of Perceived Exertion (Session RPE), which is a number from zero to ten used to rate your workout effort, “zero” means you were resting and “ten” is maximum exertion. (30)
Track trends in your performance and exertion. During the first week of daily squatting, your body is adapting to the new stimulus. You might see some significant drops in performance here. Outside of the first week or so, you should not be losing strength or unintentionally cutting reps for multiple days in a row.
Every session should not be a 10 of 10 Session RPE. If you notice these features, they could be a sign that high-frequency squatting, or the way you are programming high-frequency squatting, is not working for you. Course correct accordingly.
Final Thoughts
If you’ve made it this far, hopefully you have an idea of whether or not you should squat every day. Or, maybe you’ve just skipped to the last section looking for a verdict.
So, should you squat every day? Like any nuanced question, the answer is…it depends. You could boil it down to three key factors — individual preferences, appropriate program design, and individual responses.
There is typically no harm associated with high-frequency training. (4)(5)(6)(7)(8)(9)(10)(20)(21) Meaning, if you like the idea of squatting every day, you should feel empowered to try it. Once you’ve committed to squatting every day, the next challenge is to determine the program specifics (e.g. volume, intensity, duration of training block, squat variations, etc.). Misjudge these variables, and you’re charting a course toward non-functional over-reaching.
Finally, your daily squatting program can simply be your own “experiment.” No randomized controlled training study will provide you with as much value as your own experiences.
All of these recommendations may provide guidance but, ultimately, it’s the help of a good coach, the latest research, and the lessons you learn from the iron that can help you keep squatting day in, day out.
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Dankel, S. J., Mattocks, K. T., Jessee, M. B., et al. (2017). Frequency: the overlooked resistance training variable for inducing muscle hypertrophy?. Sports Medicine, 47(5), 799-805.
Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences, 37(11), 1286-1295.
Schoenfeld, B. J., Contreras, B., Krieger, J., et al. (2019). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine and Science in Sports and Exercise, 51(1), 94.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082.
Izquierdo, M., Ibañez, J., González-Badillo, J. J., et al. (2006). Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. Journal of Applied Physiology, 100(5), 1647-1656.
Helland, C., Midttun, M., Saeland, F., Haugvad, L., et al. (2020). A strength-oriented exercise session required more recovery time than a power-oriented exercise session with equal work. PeerJ, 8, e10044.
Mattocks, K. T., Buckner, S. L., Jessee, M. B., Dankel, S. J., et al. (2017). Practicing the test produces strength equivalent to higher volume training. Medicine and Science in Sports and Exercise, 49(9), 1945-1954.
Bell, L., Ruddock, A., Maden-Wilkinson, T., & Rogerson, D. (2020). Overreaching and overtraining in strength sports and resistance training: A scoping review. Journal of Sports Sciences, 38(16), 1897-1912.
Fry, A. C., Kraemer, W. J., van Borselen, F. E., et al. (1994). Performance decrements with high-intensity. Medicine and Science in Sports and Exercise, 26, 1165-1173.
Fry, A. C., Webber, J. M., Weiss, L. W., et al. (2000). Impaired performances with excessive high-intensity free-weight training. The Journal of Strength & Conditioning Research, 14(1), 54-61.
DeWeese, B. H., Hornsby, G., Stone, M., & Stone, M. H. (2015). The training process: Planning for strength–power training in track and field. Part 1: Theoretical aspects. Journal of Sport and Health Science, 4(4), 308-317.
Travis, S. K., Mujika, I., Gentles, J. A., et al. (2020). Tapering and peaking maximal strength for powerlifting performance: a review. Sports, 8(9), 125.
Androulakis-Korakakis, P., Fisher, J. P., & Steele, J. (2020). The minimum effective training dose required to increase 1RM strength in resistance-trained men: a systematic review and meta-analysis. Sports Medicine, 50(4), 751-765.
Marshall, P. W., McEwen, M., & Robbins, D. W. (2011). Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males. European Journal of Applied Physiology, 111(12), 3007-3016.
González-Badillo, J. J., Gorostiaga, E. M., Arellano, R., & Izquierdo, M. (2005). Moderate resistance training volume produces more favorable strength gains than high or low volumes during a short-term training cycle. The Journal of Strength & Conditioning Research, 19(3), 689-697.
Schoenfeld, B., Fisher, J., Grgic, J., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30
Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports, 9(2), 32.
Jenkins, N. D., Housh, T. J., Buckner, S. L., et al. (2016). Neuromuscular adaptations after 2 and 4 weeks of 80% versus 30% 1 repetition maximum resistance training to failure. Journal of strength and conditioning research, 30(8), 2174-2185.
Egan, A. D., Winchester, J. B., Foster, C., & McGuigan, M. R. (2006). Using session RPE to monitor different methods of resistance exercise. Journal of sports science & medicine, 5(2), 289.
Howatson, G., & Van Someren, K. A. (2008). The prevention and treatment of exercise-induced muscle damage. Sports Medicine, 38(6), 483-503.
Yoshida, R., Sato, S., Kasahara, K., et al. (2022). Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week. Scandinavian Journal of Medicine & Science in Sports. Published ahead of print. https://doi.org/10.1111/sms.14220.
There are some crazy crash diets out there. You’ve got the cabbage diet, where people live (or try to live) off of cabbage soup for weeks at a time. You’ve got the gelatin diet of the 70s, where people would try to lose weight by eating only gelatin (it didn’t work and some people got really, really sick). There are dozens of variations of crash diets, and most of them are unsustainable, unhealthy, and ineffective.
There’s one that’s a little different: the protein sparing modified fast. No less extreme but far more reasonable and effective than the others, the protein sparing modified fast, or PSMF, is an ultra high protein, low-carb, low-fat, low-calorie diet. It’s intended to accelerate fat loss and minimize muscle loss. It is not intended to be a long term way of eating, but rather a short term intervention that can springboard a person into greater sustained weight loss and healthy living.
Why Do a Protein Sparing Modified Fast?
Because “weight loss” doesn’t tell you anything. Weight is a non-specific measurement of mass that’s comprised of fat, muscle, connective tissue, bone, and water. To “lose weight” can mean you’ve lost mostly muscle. It can mean you lost a bit of fat and lot of muscle, or a lot of fat and bit of muscle. It can mean reduced bone mineral density. It can mean your tendons and ligaments are losing strength. It can mean you just lost a bunch of water weight. But when the average person wants to “lose weight,” they want to lose body fat and keep their muscles.
The protein sparing modified fast “spares” protein (muscle) and accelerates fat loss. It aims (and mostly succeeds) at creating the kind of weight loss people are looking for.
How Do You Do a Protein Sparing Modified Fast?
Emphasize lean protein.
Lean protein is the basis of the protein sparing modified fast. In order to be “protein sparing” and accelerate the loss of fat and limit the amount of muscle ams you lose, the PSMF emphasizes high protein intakes. By increasing protein relative to calories, your diet provides the amino acids your body needs to convert to energy instead of your body taking those amino acids from your own muscle tissue.
Eat at least 1.5 grams of protein per kilogram of body weight. If you’re lifting weights (which you should be to get the most benefit out of the diet), up that to 2 grams protein per kilogram. I’d actually suggest going as high as 2.6 grams per kg, as a recent study showed that this level of protein intake during aggressive dieting minimized muscle loss.1
The protective effect of including adequate amino acid intake when dieting is so profound that even infusing starvation patients—people who aren’t eating anything at all—with isolated amino acids can stave off the worst of muscle loss.2
Lean protein sources include:
Lean cuts of beef and pork: top round, 95% lean ground beef, filet, loin
Chicken and turkey breast
Lean white fish: cod, haddock, halibut, tilapia, flounder, rockfish
Shellfish: mussels, oysters, clams, shrimp, crab
Egg whites
Whey isolate protein powder
Low/non-fat Greek yogurt
The best protein sources are whole foods: meat, fish, shellfish, yogurt. They contain more nutrients and are more satiating than isolated protein powders or egg whites. As such, the bulk of your protein sparing modified fast diet should be lean whole food protein. Powders can be used as adjuncts to an already good diet if you need a boost to get up to your desired protein intake.
Minimize fat.
For the purpose of this short term fat loss diet, you choose lean meats and avoid almost all added dietary fat. All the fat you’ll be consuming will come off your own body. This isn’t supposed to be a sustainable diet for life where flavor, nutrient-absorption, and long term health come into play. This is a rapid fat loss diet.
If you insist on it, use only as much fat as you need to cook—to keep things from sticking.
Minimize digestible carbs.
By minimizing digestible carbs (sugars and starches), you speed up the emptying of liver and muscle glycogen, lower insulin levels, and accelerate the loss of body fat. After glycogen is burned through, fat loss begins.
Stay under 30 grams of carbs a day, depending on calorie allowances.
Emphasize non-starchy vegetables.
For micronutrients, variety, and fiber, the PSMF promotes the consumption of large amounts of non-starchy vegetables. Things like asparagus, broccoli, cauliflower, lettuce, spinach, kale, peppers, onions, garlic, and all leafy greens. The catch is that you can’t add all that much extra fat to make it super-palatable. Veggies must be steamed, boiled, or cooked with minimal fat—no more than a half teaspoon or so to really get the full effects.
Keep calories low.
Clinical protein sparing modified fasts allow 800 calories a day. More casual PSMF-style fat loss diets done on your own can be higher calorie, but still very low. Whatever amount of calories you decide is right for you, hit your protein requirements and fill out the rest of the calories with carbs and fat.
Supplement smartly.
I’ve already mentioned whey protein, a great source of lean protein. But there are a few other things to consider taking.
Electrolytes: sodium, potassium, magnesium become vastly more important on a low-calorie, low-carb diet. Salt your food liberally, as a PSMF will get boring very fast if you’re eating bland food.
Multivitamin/mineral: a good multivitamin and mineral supplement is a good idea.
Bone broth or collagen: the glycine in bone broth/collagen will balance out the methionine in all the lean protein you’re eating, and broth is a great way to add flavor and refinement to an otherwise boring diet.
Do glycogen depleting workouts.
You can speed up the effects of the protein sparing modified fast by doing high-rep circuit training that rapidly depletes glycogen.
Keep in mind that glycogen depletion is localized.3 The muscles you use are the ones that get depleted. Compound movements like squats and deadlifts are more efficient because they’ll deplete multiple muscle sites with the same movement.
Higher intensity elicits greater glycogen depletion. Walking doesn’t deplete much at all, while sprinting depletes a ton. Anytime you increase the intensity, you’re increasing the glycogen burn. Volume also matters. The trick is maintaining intensity over long durations or high volume.
Isn’t Rapid Weight Loss Unhealthy and Unsustainable?
“Slow and steady weight loss” is a myth in my opinion, a grand lie perpetuated on the masses. Rapid weight loss works better, works faster, and leads to greater lasting changes.
Contrary to popular belief, people who lose weight faster tend to keep it off. The research indicates this as well.
A 2000 review found that faster, greater initial weight loss improves long term weight loss maintenance, even when that weight is lost using extreme diets like the protein sparing modified fast.4
A 2001 review found that using very low calorie diets to trigger rapid short term weight loss can be highly effective for long term weight maintenance, provided subjects follow up with a “weight-maintenance program” including physical activity, nutritional education, and behavioral therapy. In other words, it works if they make it a lifestyle change.5
A 2004 review of the effect of “lack of realism” in weight loss goals on long term weight maintenance found that “higher dream weight loss goals” were linked to greater weight loss at 18 months. Aim big, get big results.6
Among middle-aged obese women, those who lost weight the fastest were the most likely to keep it off after 18 months.7
There was also a more recent paper where people who lost weight quickly were no more likely than people who lost it slowly to regain the weight in the long term. Members of the fast weight loss group were more likely to hit their short term weight loss goals (12.5% reduction in body weight) and stick with the program. Even though both groups had regained about 70% of the lost weight after three years, the net weight loss in the fast weight loss group was greater.8
What’s going on here?
You need to shock the hell out of yourself by the speed at which fat falls off. Only then can you “know” at a guttural level that you need to maintain a healthy lifestyle. This kind of rapid fat loss is what gets you hooked on the possibility that yes, you can actually lose weight. That yes, your obesity or overweight isn’t intractable. In my experience, people who don’t lose a decent amount of weight right away get discouraged, lose faith, and are more likely to give up.
The PSMF is simply one of the fastest ways to lose body fat.
Is the Protein Sparing Modified Fast Diet Safe?
Yes, it’s safe for just about everyone. Anyone can do a protein sparing modified fast for a week and come out okay. Check with your doctor if you have a medical condition, of course, and I would never recommend that kids, teens, or pregnant women (or those actively trying to become pregnant) do one, but everyone else? Go for it. A week is safe. A week is effective. A week will show you how fast you can lose fat.
But if you decide to stay on it for much longer, or even long term, watch for warning signs.
Thinning hair
Weak nails
Trouble sleeping
Low energy overall, not just in the gym
Low thyroid function
Menstrual changes, or even loss of menstruation
Not recovering from workouts, injuries, or wounds
Negative mood changes
These all indicate a worsening of your metabolic rate. You’re becoming less virile, less fertile, and less robust in general. Your diet is no longer improving your health. It’s worsening it. It’s time to start eating more food, more fat, and more carbs.
Also, as women tend to be more sensitive to low calorie diets and things like extended fasts, I’d recommend that any women doing a PSMF pay close attention to these symptoms and signs.
Besides, the PSMF isn’t supposed to be a long-term diet. It’s supposed to be a shock to the system. The trick is losing weight rapidly by adopting a healthy way of eating and living. One that you can stick with.
If you have any other questions about the protein sparing modified fast, let me know down below in the comment section, or ask about it on social media and I’ll try to get back to you.
Originally Posted At: https://breakingmuscle.com/feed/rss
Maxime Boudreault is the champion of the 2022 Canada’s Strongest Man (CSM) contest. It’s the strongman’s first-ever CSM title. This year’s strength competition took place on August 25-27 in Sainte-Anne-de-Beaupré, Canada.
Joining Boudreault on the podium were 2021 champion Gabriel Rhéaume and Wesley Derwinsky in second and third place, respectively. Rhéaume took second place by just a one-point margin over Derwinsky. Meanwhile, after a second-place result in 2021, Derwinsky remained on the podium for a second straight year.
Here are the final standings from this year’s Canada’s Strongest Man:
Here’s a quick event-by-event breakdown of every segment from the 2022 Canada’s Strongest Man:
Event One — Squat Lift
The Squat Lift opening event tasked the athletes to perform a squat for as many reps as possible with a 311-kilogram (685.5-pound) implement. Kelly Branton placed himself ahead of the rest of the field with 11 successful reps and notched the event victory.
Kelly Branton — 11 reps
Simon Pratte — 10 reps
Wesley Derwinsky — Eight reps
Joey Lavallée — Seven reps
Maxime Boudreault — Six reps
Frédérick Rhéaume — Six reps
Keven Malenfant-Caron — Six reps
Gabriel Rhéaume — Three reps
Ben Court — Three reps
Sean Hayes — Zero reps
James Jeffers — Zero reps
Tyler Sigurdson — Zero reps
Event Two — Dumbbell Medley
The dumbbells in this medley for time had a weight range of 78 to 124 kilograms (172 to 273.5 pounds). None of the competitors successfully lifted all five dumbbells within the 90-second time limit, but strong performances from Simon Pratte and Boudreault gave them a tie for first place.
The traditional Atlas Stones came a little earlier during the 2022 CSM in a change-up from the usual strongman format, where the stones are often the final event of a contest. The five stones ranged from 141 to 191 kilograms (311 to 421 pounds). Boudreault made easy work of the stones as the only competitor to lift all five for the event win.
Maxime Boudreault — Five in 26 seconds
Gabriel Rhéaume — Four in 24 seconds
James Jeffers — Four in 25 seconds
Sean Hayes — Four in 32.24 seconds
Tyler Sigurdson — Four in 32.94 seconds
Joey Lavallée — Four in 35 seconds
Frédérick Rhéaume — Four in 35 seconds
Simon Pratte — Three in 27 seconds
Keven Malenfant-Caron — Three in 39 seconds
Wesley Derwinsky — Three in 41 seconds
Kelly Branton — One in 10 seconds
Ben Court — No successful lifts
Event Four — Max Deadlift
The Max Deadlift is another staple and self-explanatory event in strongman. Whoever could deadlift the most weight for one rep would be the victor. There was a four-way tie at the top with no definitive winner.
The Log Lift of this contest progressed to whoever could press the most weight overhead in one rep. Boudreault won another event as the only athlete to successfully press 188 kilograms (414.5 pounds).
The deadlift reappeared toward the latter portion of the 2022 CSM, this time asking the athletes to hold a 318-kilogram (701-pound) deadlift in the locked out position for as long as possible. Joey Lavallée’s final time beat Pratte by less than four-tenths of a second for the win.
In the Back Lift, the athletes had to position themselves under an implement with their back essentially parallel to the ground and the load supported above their hips. They then lift the implement from said position. Tyler Sigurdson was the winner with a staggering weight more than 43 kilograms (94.8 pounds) heavier than the next best competitor.
The eight bags in the Bag Over Bar final event ranged from 20 to 32 kilograms (44 to 70.5 pounds). The bar the athletes had to toss the bags over was 4.57 meters (15 feet), and they had 75 seconds to finish. Derwinsky edged out Boudreault for first, but both were the only to toss all eight bags successfully.
Boudreault’s win at the 2022 CSM book-ends a solid spring and summer of results in 2022. The 31-year-old has finished in the top five at four straight contests. A first-time victory in his native Canada is likely the most satisfying for the top-tier competitor.
Originally Posted At: https://breakingmuscle.com/feed/rss
Time and time again, Heather Connor shows why she’s regarded as one of the world’s strongest powerlifters. In advance of her next competition across the pond, the elite 47-kilogram lifter recently showed off her tremendous legstrength.
On August 29, 2022, Connor shared an Instagram clip of herself completing a 152.5-kilogram (336-pound) raw back squat during a training session. The feat is a personal record (PR) for Connor, and it also eclipses her all-time competition best by 9.4 kilograms (20.8 pounds). Connor previously notched her competition best back squat of 143 kilograms (315.2 pounds) at the 2022 USA Powerlifting (USAPL) Raw Nationals.
Connor wore a lifting belt, wrist wraps, and knee sleeves while achieving her new squat PR.
Connor’s strides with her squat are a part of her overall preparation for the upcoming 2022 Fédération Française de Force (FFForce) Girl Power in France. The competition will take place on October 15, while its precise location is still unclear at the time of this writing. The contest will mark Connor’s debut in a sanctioned French lifting setting.
The athlete has competed on an international lifting platform before. Connor is a two-time International Powerlifting Federation (IPF) World Champion in the 47-kilogram weight class (2018-2019). Her most recent appearance at the IPF Worlds earlier this summer saw the American athlete score a new deadlift IPF World Record of 185 kilograms (407.8 pounds). That staggering pull helped Connor to an eventual second-place finish behind the victor, Tiffany Chapon.
Here’s an overview of Connor’s all-time raw competition bests:
Heather Connor (47KG) | All-Time Raw Competition Bests
At the time of this article’s publication, Chapon has not made a public allusion to competing in the 2022 FFForce Girl Power against Connor. After falling short to Chapon at the 2022 IPF Worlds in South Africa, Connor seemed disappointed at her performance while giving credit to her peer.
“Not my best, certainly not my worst, but today is what I had in me,” Connor wrote in a reflective June 6 Instagram post. “The stronger lifter [Chapon] won today, and I’m perfectly okay with that.”
A win at the Girl Power contest, regardless of whether Chapon participates, would undoubtedly be a quality way for Connor to bounce back from her finish in South Africa. In the event there is a confirmation, Connor and Chapon could start making for a fascinating, back-and-forth rivalry in the 47-kilogram weight class in the coming years.
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Sherine Marcelle is one of the greatest powerlifters of all time, but she won’t be competing through the rest of 2022. Instead, per a June 6 post on her Instagram, the 90-kilogram athlete is taking time away from sanctioned lifting platforms to perfect her craft. With every new eye-opening feat on her social media, it seems the athlete’s training recalibration is going swimmingly.
On August 28, 2022, Marcelle shared an Instagram video of herself squatting 257.6 kilograms (568 pounds) raw for two reps while wearing a lifting belt and knee sleeves. The demonstration of leg strength is a new personal record (PR) for Marcelle and unofficially exceeds Amanda Lawrence’s Raw World Record in the 90-kilogram division by four pounds, set at the 2020 USA Powerlifting (USAPL) Gainsgiving Open.
According to the caption of Marcelle’s Instagram post, she originally intended only to do one rep of the heavy squat. However, because she “wasn’t a fan of the first rep,” the athlete decided to do another where she took the squat lower to challenge herself.
Super grateful for all of my peers today for being there for me more than I was for myself. This chapter is the one; this chapter defines me as an athlete and where I’m headed.
The look of apparent determination on Marcelle’s face as she weighs whether to do another rep might say it all about this strength achievement.
Full Steam Ahead
Even while she takes a break from formal competition, Marcelle does not seem to be slowing her ambitions down. The powerlifter has been steadily pushing herself in the gym with some rapid progress of late.
In late August, in a precursor to her latest leg power achievement, Marcelle captured a (249.9-kilogram) 551-pound squat for two reps. Just a couple of days before that, Marcelle completed a 229-kilogram (505-pound) deadlift PR without wearing a lifting belt. And in early June, the athlete notched a 297 kilogram (655-pound) squat with wraps — 6.8 kilograms (15 pounds) more than Crystal Tate’s current World Record.
Here’s an overview of Marcelle’s all-time raw competition bests:
Sherine Marcelle (90KG) | All-Time Raw Competition Bests
Whenever Marcelle does return to formal competition, it’s clear she’s preparing to put her best-loaded barbell forward. If the year 2022 might be about stepping back with intent for Marcelle, then the year 2023 could resent a flourish that makes the patience pay off.
Originally Posted At: https://breakingmuscle.com/feed/rss
On August 28, 2022, powerlifter Julia Mills set the All-Time UK Record for Women at 612.5 kilograms (1,350.3 pounds) in the Raw With Wraps division. Mills achieved this record at the 2022 Irish Pro Invitational, where she took home the overall win for the women. The contest took place at the Southside Barbell Gym in Limerick, Ireland.
At the time of this writing, Mills’ competitive body weight was unclear. Based on her weight from her most recent contest at the British Powerlifting Union (BPU) British Powerlifting Championships in early July, Mills may have competed in the 82.5-kilogram weight class.
Here’s a rundown of Mills’ top stats from the Irish Pro Invitational:
In the caption of Mills’ Instagram post, where she shares her performance, Mills expressed gratitude toward Shane Brodie — the organizer of the Irish Pro Invitational — workers who helped during the event, her other peers, and noted a special point about equality between the men’s and women’s athletes.
“Brilliant atmosphere huge thanks to [Shane Brodie] for running such a fabulous event,” Mills wrote. “A huge step forward for women’s strength sports that the women’s prize money equaled the male prize. Just amazing to see.”
Note: At the time of this article’s publication, it is unclear what the prize money was for the 2022 Irish Pro Invitational.
Mills at a Glance
Mills has been powerlifting competitively since her November 2018 debut during the BPU North East Qualifiers. According to Open Powerlifting, the athlete has never lost a powerlifting competition and has now won 10 straight contests.
Here’s an overview of Mills’ entire powerlifting career to date:
Julia Mills | Complete Powerlifting Career Results
2018 BPU North East Qualifiers (Wraps) — First place
2019 BPU British Championship at BodyPower (Wraps) — First place
2019 BPU NorthEast Qualifier (Wraps) — First place
2019 World Powerlifter Congress (WPC) World Championships (Wraps) — First place
2020 Global Powerlifting Committee (GPC) Great Britain Tattooed and Strong (Raw) — First place
2020 GPC European Championships (Wraps) — First place
2021 BPU British Championships (Wraps) — First place
2022 GPC-Great Britain Tattooed and Strong (Raw) — First place
2022 BPU British Powerlifting Championships (Multi) — First place
2022 Irish Pro Invitational (Raw w/wraps) — First place
Per her social media, the next item on Mills’ competitive agenda is the 2022 Official Strongman Games. She received her invitation after successfully making it through the online qualifiers. That contest will occur on November 11-13 in Daytona Beach, FL. It will be Mills’ third strongwoman appearance after participating in the 2021 UK’s Strongest Woman and the 2019 Master’s World’s Strongest Woman, according to Strongman Archives.
From an Axle Press to a Circus Dumbbell, Mills can expect a challenging set of events in Daytona Beach. However, if she can start to transfer some of her powerlifter success to strongwoman, Mills might soon become one of the more versatile and accomplished women’s strength sports athletes.
Featured image: @juliamillsstrengthcoach on Instagram
If you think about it, many of our everyday movements require us to balance on one leg. When you break into a light jog to catch a bus or catch up to your colleague in the hallway, there’s a brief period in each step when you’re balancing on one leg. When you climb stairs, you push up with one leg at a time. The last time you jumped over a puddle or off a curb, you landed on one foot.
For athletes—by which I mean anyone who participates in any sport or physical endeavor, novice to elite—the need for impeccable balance is even greater. Runners obviously spend a lot of time on one foot, but so do hikers, dancers, and aerobics buffs. Sports like basketball, tennis, Ultimate Frisbee, flag football, squash, and soccer add an extra degree of difficulty by introducing lateral movements where you move in one direction, land on one foot, and then juke in another direction.
Being bipedal creatures, you’d think balance would come naturally to us. And it surely did for our ancestors who moved every day, climbing over rocks and walking on uneven terrain, running and sprinting as needed. Sometimes they stumbled and succumbed to fall-related injuries surely, but honed their balance every day doing the simple acts of living.
We modern humans aren’t tripping over ourselves all day, but we certainly don’t push ourselves in the ways our ancestors did. Chairs, cars, and paved sidewalks have made us soft. Even super fit athletes often struggle with the type of single-leg balance and stability exercises we’re presenting today.
Just like we need to lift weights to develop the strength that our ancestors would have developed naturally, we need to intentionally cultivate excellent balance. That’s what the exercises below, presented by my pal and collaborator Brad Kearns, are for.
Before attempting these exercises, you should feel comfortable balancing on one leg while standing still. Folks still working on building that solid foundation must start with beginner balance exercises first and work your way up to these more advanced movements.
That said, don’t be afraid to challenge yourself! You might be surprised at how wobbly you are the first time you attempt these exercises. Stick with it. If you’re serious about working on your balance, do the following exercises a few times a week.
Before launching into the specifics, here are some guidelines that will make these exercises safer and more effective:
Keep your core engaged throughout the exercise.
When you bend your knees (lunging, for example), keep the knees tracking over your foot. Do not allow them to cave inward or flare outward.
Land softly when you jump.
When you first start out, have a wall or pole nearby that you can grab for support, but don’t hang onto it. Use a light touch if you need it.
Do these exercises barefoot or wearing the most minimal shoes possible. Remember, balance starts in the feet.
You can do all six of the exercises below as one dedicated balance workout. Do one or two sets of each exercise as described. Or like Brad, incorporate a couple of them into your morning routine or as part of a microworkout.
Low lunge with torso touch
This is similar to a walking lunge with which you’re probably familiar. The difference here is that with each forward lunge, you’re going to bring your torso toward your front thigh. Focus on form over speed. Make your movements deliberate as you lunge forward with the front knee tracking over toes, hinge forward at the hips without rounding your back, and then push up powerfully to take the next step while keeping the glutes and core engaged.
Take 10 to 15 steps in one direction, then turn around and return to the starting point.
One-legged step ups
Place your left foot on a bench, step, or box. Engage your glutes and push through your left foot to stand up on the bench. Bring your right foot to meet the left. Make sure your body rises straight up in the air rather than throwing your body forward and back to harness momentum.
Do 12 to 15 on the left foot, then switch and do the same number on the right.
For a more advanced variation, drive the left knee up to hip height while raising your arms in the air with each step up.
Elevated leg soft jumping
Place one foot on a bench, step, or box behind you. You can dorsiflex the back foot so the toes anchor to the bench, or point the toes so the top of the foot rests on the bench. Hop on the standing leg, keeping a microbend in the knee. These hops should be small, with the foot barely leaving the ground. Mix up the speed from one workout to the next to play around with different stimuli.
Do 10 to 15 on the first leg, , then switch and do the same number on the second side.
Side to side jumps
Jump laterally from one foot to the other. The knee will want to cave in as you land, so pay careful attention to keeping the knee tracking over the foot.
One set is 10 to 20 jumps.
Bulgarian split squat
Place one foot on a bench, step, or box behind you. Nearly all your weight is in the standing leg. Squat down, then stand up and finish with full extension of the hips, snapping your hips forward.
This is a hard one, so 8 reps per leg will suffice. If you want to make it even more challenging, hold a weight in one or both hands or a kettlebell at chest height.
Drinking bird
Stand on your left leg, keeping the knee soft. Hinge forward at the hips and lower your torso toward the ground while your right leg raises straight behind you. Imagine your head, torso, and right leg all being connected in a straight line and moving as a single unit. Reach forward toward the ground with your right hand for balance. Contract your left glutes and hamstrings to reverse the motion and return to standing. Tap your right foot to the ground if needed, but strive to keep it elevated throughout the entire movement.
Tip: Make sure the head stays fixed on the neck so that your gaze should travel up and down with the upper body. When you’re standing, you’re looking straight ahead, and when you’re bent over, you’re looking at the ground. Aim for 15 to 20 reps per side.
For a complete demonstration of all these moves, plus more helpful tips from Brad, check out the YouTube video:
Originally Posted At: https://breakingmuscle.com/feed/rss
The respective winners of the 2022 England’s Strongest Man and Woman are strongman Paul Smith and strongwoman Lucy Underdown.
Smith successfully captured the victory in the strength competition by overcoming Andrew Flynn by a single point. Meanwhile, in line with recent achievements from training, Underdown won all five events in a dominant performance to notch the second win of her career. The Ultimate Strongman organizing body facilitated this year’s contest, which took place on August 28, 2022, in Warrington, England.
Here’s an overview of how the Men’s competitors fared in each event during their contest portion.
Event One — Farmer’s Walk
The first event for the Men was a Farmer’s Walk for time with implements of 150 kilograms (330.7 pounds). None of the competitors made it the entire distance. Andrew Flynn had the farthest carry of 27.82 meters, giving him the event victory.
Andrew Flynn — 27.82 meters
Paul Smith — 21.22 meters
Ellis Vine — 18.25 meters
Lewis Packham — 7.53 meters
Josh Norton — 7.48 meters
Daniel Cave — 7 meters
Joe Bromiley — 6.78 meters
Dean Evans — 2.29 meters
Joe Oliver — 1.35 meters
John Ford — Zero meters
Mason Fessey — Zero meters
Dan Hewson — Zero meters
Event Two — Block Press
During the second event, the athletes had the task of completing a Block Press with four separate implements. The fastest time would win out in a situation with a tie. After a second-place result to start, Smith took the overall lead by completing his presses nearly five seconds ahead of the next best competitor.
The third event of the contest gave the Men’s athletes the task of flipping a massive tire for 30 meters in 75 seconds. Daniel Cave was just one of two competitors to finish and beat Joe Oliver by fractions of a second for the event win.
Daniel Cave — 74.23 seconds
Joe Oliver — 74.95 seconds
Paul Smith — 18 meters
Andrew Flynn — 18 meters
Lewis Packham — 18 meters
Mason Fessey — 14 meters
Ellis Vine — 12 meters
Josh Norton — 12 meters
Dan Hewson — 12 meters
Dean Evans — Four meters
Joe Bromiley — Two meters
John Ford — Two meters
Event Four — Max Deadlift
The winner of this event was straightforward. Whoever could deadlift the most weight with one rep would get the victory. Dean Evans won by being the only athlete to pull at least 400 kilograms (881.8 pounds).
Dean Evans — 400 kilograms (881.8 pounds)
Daniel Cave — 380 kilograms (837.7 pounds)
Dan Hewson — 360 kilograms (793.6 pounds)
Paul Smith — 360 kilograms (793.6 pounds)
Andrew Flynn — 360 kilograms (793.6 pounds)
Lewis Packham — 360 kilograms (793.6 pounds)
Ellis Vine — 360 kilograms (793.6 pounds)
Mason Fessey — 340 kilograms (749.6 pounds)
John Ford — 340 kilograms (749.6 pounds)
Josh Norton — 340 kilograms (749.6 pounds)
Joe Oliver — 320 kilograms (705.5 pounds)
Joe Bromiley — 320 kilograms (705.5 pounds)
Event Five — Atlas Stones
In strongman tradition, the Atlas Stones closed the competition. At the time of this article’s publication, it is unclear how the below results were tabulated. Breaking Muscle will update with all relevant information at the soonest notice.
Here’s an overview of how the Women’s competitors fared in each event during their contest portion.
Event One — Anvil Walk
The Women’s first event was a 25-meter walk with a 50-kilogram (110.2 pounds) anvil. Underdown took charge with the event win and a walk under seven seconds.
Lucy Underdown — 6.63 seconds
Shannon Clifford — 7.5 seconds
Katie Smith — 10.41 seconds
Naomi Hadley — 10.41 seconds
Becca Worgan — 10.44 seconds
Nadine Guy — 22.71 seconds
Chloe Brennan — 42.03 seconds
Andrea Seed — 67.9 seconds
Event Two — Max Deadlift
Underdown holds the All-Time Strongwoman World Record deadlift and showed that skill during this event. In an eventual victory, Underdown’s top pull was 10 kilograms (22 pounds) more than the next best athlete.
The bags from the Bag Toss Medley ranged from 10 to 18 kilograms (22 to 39.6 pounds). The fastest finisher was the winner, which was once again Underdown (five in 19.62 seconds).
Lucy Underdown — Five in 19.62 seconds
Becca Worgan — Four in 33.72 seconds
Shannon Clifford — Four in 41.08 seconds
Chloe Brennan — Three in 12.73 seconds
Naomi Hadley — Three in 20.21 seconds
Katie Smith — Three in 33.51 seconds
Nadine Guy — Two in 20.62 seconds
Andrea Seed — One in 27.39 seconds
Event Four — Circus Dumbell Press
Note: The full results for the Women’s Circus Dumbbell Press are unclear at this time. Breaking Muscle will update this article as soon as all information is ready. At the time of this writing, all that is clear is Underdown made it four of four event wins.
Event Five — Atlas Stones
The famous Atlas Stones made an appearance as the closing event for the Women. The fifth and last stone weighed 130 kilograms (286.6 pounds). Underdown capped a perfect performance with a fifth event win by lifting all five of her stones in just over 30 seconds.
According to Strongman Archives, this competition win is the second for Smith over the last few months. The strongman from the United Kingdom won the 2022 UK’s Strongest Man in early June. As for Underdown, after starting her career with a few records but no victories, the strongwoman has now won two straight contests. In addition to her win in Warrington, Underdown also won the 2022 Britain’s Strongest Woman in mid-August.
The careers of both athletes continue to evolve at a promising pace.
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