PH3: Layne Norton's Power And Hypertrophy Trainer, Day 3
Go a bit heavier with your squat and bench press today, then hit those legs!
Squats can be one of the most beneficial exercises in your arsenal when done correctly, and one of the most useless—and even painful—when done wrong. I spent years avoiding them, but finally committed myself to learning proper squat technique when I became sick of having little chicken legs.
Hard-soled Olympic lifting shoes with a slightly elevated heel are far more ergonomic for squatting than tennis shoes, which will make you wobbly and cause your knees to cave in. Hard-soled shoes will also let you push off your heel and midfoot better.
I would never claim you need any tools other than yourself in order to squat, but I'm a big fan of things I can put on and immediately be better.
After you've completed the squat and the bench press, you'll move into hypertrophy work. And, just like you in the upper-body workout yesterday, you won't take any set to complete failure. Leave a few reps in reserve (RIR) as directed in the table below.