Shortcut To Strength: Day 22 - Squat Strength Focus

Looking to maximize strength gains? Check out these tips to help keep your stress levels low.

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This week's gym hack discusses stress and how it can inhibit strength and muscle gains. Stress can come in many forms—there's emotional stress brought on by relationships or work, and then there's physical stress caused by exercise (the benefits of which come from adapting to that stress).

In stressful situations, the body increases the release of stress hormones like cortisol, which research shows can have a negative impact on your strength and muscle-mass gains. So, what can you do to help combat it? Sipping green or black tea and taking fish oil may result in a reduction in anxiety levels. Also, consider adding yogurt to your diet; the naturally occurring probiotics may help reduce stress levels.

When it comes to lifestyle changes, consider yoga and meditation.

JYM Hack Stress & Cortisol
Watch the video - 4:03

Squat Strength Focus: Quads, Hams, Calves


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


Leg press

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


Walking lunge

3 sets of 8 reps (8RM)
Walking lunge Walking lunge


Leg extension

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


Romanian deadlift

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


Lying leg curl

3 sets of 6 reps (6RM)
Lying leg curl Lying leg curl


Standing calf raise

3 sets of 6 reps (6RM)
Standing calf raise Standing calf raise


Seated calf raise

3 sets of 6 reps (6RM)
Seated calf raise Seated calf raise

JYM Shortcut to Strength System!
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