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Shortcut To Strength: Day 36 - Squat Strength Focus

They call it the edible, incredible egg for a reason. Power up with this protein powerhouse!

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When it comes to gaining strength, protein intake is key, and eggs can be a great way to meet your daily quota of at least one gram per pound of bodyweight. Eggs are one of the most bioavailable forms of protein, and in addition to containing the muscle-building compound, are also rich in sulfur-containing amino acids.

What does this mean? Well, not only is sulfur critical for joint recovery and liver health, but it's also responsible for certain hormones that can help with muscle-mass gains and strength gains.

Aside from beefing up your gains, eggs are also rich in cholesterol which, despite what you might have heard, is actually a good thing. Cholesterol is critical for maintaining the membrane of every cell in the body—including muscle cells. If you're worried about the effects of "bad cholesterol," don't be. Research has shown that the type of cholesterol in eggs doesn't raise LDL—the type of cholesterol that can increase your risk of heart disease—but it can actually raise HDL cholesterol, which is the good cholesterol.

Simply said: Eat your eggs. If you're not into plating them plain, try adding your own twist or testing out recipes like my cheesy ham scramble, my green eggs and chicken, or my egg and ham cups.

JYM Hack Eggs & Cholesterol
Watch the video - 3:42

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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