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Shortcut To Strength: Day 29 - Squat Strength Focus

Ready to start Week 5 of my Shortcut to Strength trainer? Let's begin with a few strength hacks!

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Listen up! Today, I'm going to tell you about 3 easy tricks you can do to instantly increase your strength.

Keep Your Head Down

When you bench press, rather than following the bar with your head, keep your head pinned to the bench for an immediate increase in strength! Supporting your head this way can help you push a few extra pounds.

Focus More to Lift More

Focusing on the movement pattern of the weight rather than the muscle itself can have a major impact on your gains. For maximal strength, concentrate on actually moving the weight.

Lift With an Audience

When people are watching, you're more likely to perform better. When you retest your max at the end of this training block, consider doing it at a time when the gym is busy, or recruit some of your friends to help cheer you on.

JYM Hack Strength Tricks
Watch the video - 3:10

This week, you'll see a drop in reps but an increase in weight. Make sure to give yourself 3-5 minutes of recovery time between each set.

Squat Strength Focus: Quads, Hams, Calves


5 sets of 2 reps (95% of 1RM)
Squat Squat


Leg press

3 sets of 3 reps (3RM)
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 3 reps (3RM)
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 4 reps (4RM)
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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