Be sure to eat small meals regularly throughout the day, not the usual 3, instead aim to eat 5-6 smaller meals every 3 hours. This will keep your muscle in a metabolic (muscle building) state while also keeping your hormones and insulin levels in check, preventing big spikes during the day at each meal.
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one thing that could be killing your squat power, stability and explosiveness may be your footwear. runners right? everyone wears them, they're good for all activities! this statement could not be more wrong. you see, runners have a cushioned sole and a flexible base, engineered to a tee for jogging but certainly not for squatting. this padded platform is quite literally compromising your ability to squat properly and get proper whole body stability. squatting requires a hard and strong surface to push against in order to get maximum force from the ground, hopefully now you can see the problem with a soft sole. squatting in vans or any shoe with a hard flat sole is suitable, or better yet, go barefoot to ensure you push your feet into the surface below and get optimal driving force out of the whole. this will help with muscular activation in the glutes and posterior change also, helping you to keep your knees out. give it a go in your next squat session, you may just add poundage to your squat instantly!
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