Shortcut To Strength: Day 15 - Squat Strength Focus

Today's program will look familiar, but pay attention to the prescribed number of reps. Fewer reps mean heavier lifts, so stack on the plates and get ready to push it. Just remember to take breaks.

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This week's gym hack is about rest, and you want to make sure you're taking plenty of it between sets—especially during your primary lift. Remember, the first thing you do when you step into the gym should be your most important lift of the day. That's why I want you give each and every press your all. Give your body a fighting chance, and make every rep count by taking a 3- to 5-minute break between each set.

Why a minimum of three minutes? It's all about recovery. When the muscle's fatigued, it can't generate enough ATP. The longer you rest, the more ATP you regenerate.

Rest Periods Gym Hack Jim Stoppani's Shortcut to Strength
Watch the video - 2:24

Looking to recover even faster? Supplementing with creatine can help you regenerate ATP, recover faster between sets, and hit more reps in each successive set. Remember, rest periods should reflect your goals. For this program, you're going for strength, so longer rest periods will work to your benefit.

Take a seat on the bench, stretch, or sip some water. Catch your breath, and then start again.

Squat Strength Focus: Quads, Hams, Calves


5 sets of 5 reps (85% of 1RM)
Barbell Squat Barbell Squat


Leg Press

3 sets of 5 reps (5RM)
Leg Press Leg Press


Walking Lunge

3 sets of 8 reps (8RM)
Bodyweight Walking Lunge Bodyweight Walking Lunge


Leg Extension

3 sets of 6 reps (6RM)
Leg Extensions Leg Extensions


Romanian Deadlift

3 sets of 5 reps (5RM)
Romanian Deadlift Romanian Deadlift


Lying Leg Curl

3 sets of 6 reps (6RM)
Lying Leg Curls Lying Leg Curls


Standing Calf Raise

3 sets of 6 reps (6RM)
Standing Calf Raises Standing Calf Raises


Seated Calf Raise

3 sets of 6 reps (6RM)
Seated Calf Raise Seated Calf Raise

JYM Shortcut to Strength System!
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