Welcome to Week 2 of your first training block. You won't see any changes in the lifts or rep ranges during this week's workouts, which makes this a great time to think about proper form and technique. Watch last week's video on Day 1 if you need a refresher.
Last week, I had you focus on the biomechanics of the three big lifts to maximize your strength. This week, I'm turning the focus on hydration. Did you know that as little as a 1.5 percent decrease in your body fluid can have a negative effect on your muscle strength and endurance?
Hydration status can impact your strength levels in multiple ways. For one, dehydration can comprise the fluid in your muscle cells, making them smaller in size. Being dehydrated can also slow down your nervous system, which can have a negative effect on muscle-contraction speed and strength.
To avoid this, make sure to drink enough fluid every single day. A solid goal to shoot for is about one gallon of water per day. It's also important that you're staying hydrated both before and during your workout.
Before your workout, aim to get 15-20 ounces of fluid, and during your workout drink 5-10 ounces of water every 15 minutes or so. Make sure to rehydrate after your workout to replenish fluids lost through sweat.
Grab your water bottle and start squatting!