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Shortcut To Strength: Day 8 - Squat Strength Focus

Drink up! Maximize your strength and the results of this program by staying hydrated.

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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!

Hydration JYM Hack Jim Stoppani's Shortcut to Strength
Watch the video - 2:33

Squat Strength Focus: Quads, Hams, Calves


5 sets of 8 reps (80% of 1RM)
Barbell Squat Barbell Squat


Leg Press

3 sets of 8 reps (8RM)
Leg Press Leg Press


Walking Lunge

3 sets of 8 reps (8RM)
Bodyweight Walking Lunge Bodyweight Walking Lunge


Leg Extension

3 sets of 8 reps (8RM)
Leg Extensions Leg Extensions


Romanian Deadlift

3 sets of 8 reps (8RM)
Romanian Deadlift Romanian Deadlift


Lying Leg Curl

3 sets of 8 reps (8RM)
Lying Leg Curls Lying Leg Curls


Standing Calf Raise

3 sets of 8 reps (8RM)
Standing Calf Raises Standing Calf Raises


Seated Calf Raise

3 sets of 8 reps (8RM)
Seated Calf Raise Seated Calf Raise

JYM Shortcut to Strength System!
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