FEEL BETTR

SUNDAY MOTIVATION

EXERCISE OF THE DAY

CREATIVE CHEST FINISHER 🔥

LIFT BETTR

NO SQUATS? NO PROBLEM 🦵

Everyone’s heard of squats. They are arguably the most famous exercise, and for good reason. Squats help build strong quads, glutes, core, hamstrings, calves, and obliques. That’s about as close to a whole-body exercise as possible! Still, most associate squats with their almost unparalleled ability to build serious quad size.

However, there is a risk involved with squats. You might find squats painful or awkward if you lack mobility or have previous lower back injuries. Pushing through the pain can aggravate old injuries or create new ones.

So, if you can’t do squats, can you still build impressive quads?

Absolutely.

Here are my top 3 ways to build squats without putting a barbell on your back!

Leg Presses are the safest way to build your legs for all experience levels. They remove stress on your back and hips, making them a good option for people with back pain. 

You can start light and add an incredible amount of weight. You can progressively overload from 1 plate on each side to 10+, leaving a ton of room to push yourself continuously. The key here is to brace your core still and always perform the full range of motion. 

Lunges are another simple exercise that will help strengthen your core and balance and your entire lower body. You stay in place or do walking lunges, whichever helps you get through the movement. You can use dumbbells, goblet squats, or even your bodyweight.

TIP: Take shorter steps and push off the middle of your foot to target the quads.

Leg Extensions is a classic exercise that is safe for all experience levels. Unlike the other exercises, this movement isolates the quads. You can load the weight and easily perform rest pauses or drop sets to light your quads on fire! Just make sure you fully extend your leg and focus on contracting your quads at the top of the movement.

EAT BETTR

WHEN SHOULD I EAT MY MEALS? 🤔

In bodybuilding, what you eat is the most crucial aspect of your results. You need to eat the proper amounts of proteins, carbs, and fats to build muscle, fuel your workouts, and recover. However, when you eat, it can significantly impact your ability to reach your goals. 

I’m not talking about timing meals around your workout. I’m referring to how far apart you should space each of your meals.

Ideally, you should eat at least 3-4 hours apart. Furthermore, I’d recommend you have around four meals of at least 40 grams of protein each (more or less depending on your size and goals). 

Why four meals?

And why 3-4 hours apart?

Well, studies have shown that after a high-quality protein meal, your body can’t really spike muscle protein synthesis significantly for another 3-4 hours. That means if you have eight meals a day, you’ll have them very close together and won’t get the maximum benefit from each meal.

Conversely, if you only eat 1 to 2 giant meals, you’ll have enough time between meals to spike protein synthesis. However, those meals will be huge and less effective than four evenly-spaced protein meals.

Ideal vs Real

So, what if four meals per day don’t fit?

What if you’re a busy mom, teacher, or construction worker?

Or what if you simply like one giant meal?

That’s fine! The meal spacing is a small piece of the overall puzzle. If the ideal situation isn’t possible, then you have to choose the perfect situation FOR YOU. That means focusing on getting the right amount of nutrients in and spacing the meals in a way that lets you follow your meal plan long-term. The best meal plan is always one that you can follow long-term.

DO BETTR POLL

TAKE OUR POLL 🤝

BE BETTR

LET’S HAVE A DISCUSSION 🎙️

Is it ok to shoot your shot at the gym? Please discuss. Keep it positive. - Watch Now

MEME BETTR

BETTR MEMES 🤣

THANK YOU

DO BETTR CREW!

Have a great Sunday and get ready to start the week strong!

BOOM 👊 - Joey Swoll