How to arrange the hard squat? Can squat and hard pull be practiced on the same day?

As we all know, the hard pull squat exercise is mainly to practice waist and legs, which is very laborious. Many people don't know how to schedule these two events. Let me tell you how to arrange the hard pull and squat. Can squat and hard pull be practiced on the same day?

How to arrange the hard squat?

How to arrange squat and hard pull training depends on your training requirements.

As far as the "best training effect" is concerned, you can't ask yourself to do your best every time you practice squats and hard pulls. So if you want to pull hard after squatting, it means you realize that your ability to pull hard will be affected in a certain sense. The purpose of the day is not to pull hard when the strength is strongest. But this is not a big problem. The meaning of some training is not to use the heaviest weight.

In order to explain what I did in BB, I provide a template of the training plan for your reference. This is the arrangement of squat and pull exercises designed by Huck, the champion of 20 16IPF at the beginning of this year:

The first day of upper body training (bench press+all upper body exercises)

Squat the next day (difficult)+hard pull (simple)

Rest on the third day

Day 4 Upper Body Training (bench press+all upper body exercises)

Day 5 Hard Pull (Difficulty)+Squat (Simple)

Rest on the sixth day

Rest on the seventh day

It can be seen that this scheme will not only arrange hard pulling after squatting, but also arrange hard pulling after squatting. Why? Because you don't have to go all out every time you train. Some training days require you to use 120% of your strength, while others only need 50%.

Can squat and hard pull be practiced on the same day?

Squat and hard pull can be practiced together, but the corresponding intensity cannot be great. It is very easy to practice squatting and pulling together during the energy storage phase of the cycle. As for pull-ups or pull-ups, I recommend pull-ups first. Anyway, pull-ups have the best energy and the greatest training enthusiasm, which is definitely worth it.

Don't squat, don't push and pull hard, what else can you add? The muscle groups stimulated by these movements are the muscle groups with the greatest potential for human development, and the efficiency of increasing muscles is also the fastest. Believe me, it's right to practice squat and push.

Let me talk about my training plan. Personally, I think it is too difficult to practice back after hard pulling, especially barbell rowing (I don't feel it when the weight is small, but the weight of creatine in gluteus maximus and hamstring muscles is not good, and my back is high and my legs can't hold up). So I usually use weight-bearing pull-ups and dumbbell rowing to stimulate my back muscles.

Specifically, on bench press day, I practice bench press twice a week. After bench press training (including bench press auxiliary training and deltoid training), I will row with a heavy barbell to strengthen my back muscles, about 15 groups. I do squats three times a week and pull hard three times. I do squats and hard pulls together on Mondays and Thursdays, both of which are main squats, with little weight, roughly like this.

Precautions for squat

In the opinion of the fitness instructor, the perfect squat should meet these three requirements:

First, the action begins with the hip sinking backwards.

Second, knees and ankles bend with hips.

Third, keep the center of gravity in the heel, and the heel can't leave the ground.

Whether squatting forward or backward, dumbbell squat or barbell squat, it is the most basic self-weight squat. In fact, following these three requirements, tiptoe not exceeding knee is the most obvious performance when meeting these three requirements.

Squat training effect

Needless to say, the function of squat depends on it. I just started doing 10 leg weight loss, and now I do about 150 every day. My ass is really up. After squat practice, my physical strength is much stronger, which is especially helpful for running. Now you can run for about 30 minutes in 5 kilometers. 7 kilometers and 45 minutes. Everyone should insist on doing squats and buy a kettle bell or dumbbell to add a little weight. My current exercise method is to stretch for 5 minutes to do squats, 20 (no load)+10 (8 kg load), * * * to do 3 groups, and rest for 20 seconds between groups. When you're done, your legs fit. I'm doing group 4-5 10 (weighing 8 kg). I do it almost every day, and my legs are not sore the next day. It takes about three weeks from zero foundation to my current physical strength, starting at 30, and then adding weight after the muscles adapt. It is best to have no pain the next day, so as not to dampen enthusiasm.

In addition, you can stretch your muscles after doing squats and do aerobic exercise for 30 minutes when you have time. It is easier to squat after aerobic exercise.

I used to lose weight by soy sauce, and I lost 2 kilograms in two and a half months. Since last week, the diet has been strictly recorded, and oxygen has been increased for one week 1 kg. My waistline is reduced by 1 cm a week, and my navel is reduced by 3cm. I definitely want to eat meat. I will supplement protein powder once a day this week to keep my muscles from losing. I'll report the progress to you in a few weeks.