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Introduction To Squatting Technique With Help from Sure Squat

At Sure Squat, we are big fans of hypertrophy training. Personally, I’ve been hypertrophy training for years, and it's my go-to for muscle growth. Hypertrophy training is all about controlled movements, maximizing the targeted muscle engagement and time under tension. Incorporating elements of hypertrophy training into a beginner's barbell squat program can help promote muscle growth and overall strength. Building a foundation of healthy lifting habits will set you up for a successful future of being healthy and strong. Here's a sample progression for beginners looking to improve their squatting abilities. This program plans on you working your squat 3 times per week in various movements and intensities.

Week 1-2: Introduction to Squatting Technique with help from Sure Squat.

  • Day 1: Bodyweight Squats with Sure Squat
    • Perform 3 sets of 8-10 bodyweight squats focusing on proper form.
      • Reference our blog on proper technique.
    • Use Sure Squat to enhance awareness of body position (proprioception)
  • Day 2: Sure Squat Warm-Up and Hypertrophy-Style Drills
    • Spend 5-10 minutes using the Sure Squat
      • Focus on balance and stability while bodyweight squats and lunges.
    • Follow with 2 sets of bodyweight squats w/o Sure Squat, using a slower tempo for increased time under tension.
  • Day 3: Goblet Squats for Hypertrophy
    • Introduce a light dumbbell or kettlebell for goblet squats.
    • Perform 3 sets of 10-12 reps, emphasizing a controlled descent and explosive ascent.

Week 3-4: Progressive Loading, Technique Refinement, and Hypertrophy Emphasis

  • Day 1: Barbell Squats with Sure Squat
    • Start with an empty barbell and perform 3 sets of 8-10 reps.
    • Continue using Sure Squat for technique refinement.
    • Focus on a controlled descent and explosive concentric phase for hypertrophy.
      • Don’t get ahead of yourself. Good technique with lighter weight can still be a challenge and spark muscle growth.
  • Day 2: Sure Squat Stability with Hypertrophy Twist
    • Lunges with Sure Squat.
      • Focus on stability and control.
    • Follow with 3 sets of bodyweight squats w/o Sure Squat using a slower tempo and deeper range of motion for hypertrophy.
  • Day 3: Goblet Squats with Progressive Loading
    • Increase the weight for goblet squats for 3 sets of 10-12 reps.
    • Emphasize a controlled eccentric phase to maximize hypertrophy benefits.

Week 5-8: Progressive Overload, Strength Building, and Continued Hypertrophy Focus

  • Day 1: Barbell Squats with Progressive Loading and Hypertrophy Emphasis
    • Using Sure Squat, gradually increase the weight each session.
    • Aim for 4 sets of 8-10 reps, focusing on both technique and control
  • Day 2: Sure Squat Stability Work with Hypertrophy Drills
    • Utilize Sure Squat for weighted dumbbell lunges.
    • Follow with 3 sets of bodyweight squats w/o Sure Squat using varying tempos and foot placements.
  • Day 3: Goblet Squats with Progressive Overload for Hypertrophy
    • Increase the weight for goblet squats for 4 sets of 10-12 reps.
    • Experiment with different rep ranges to stimulate muscle growth.

Week 9 and Beyond: Continued Progression, Variations, and Hypertrophy Integration

  • Day 1: Advanced Barbell Squat Variations with Hypertrophy Focus
    • Using Sure Squat, introduce variations like pause squats with a hypertrophy emphasis.
    • Continue progressive loading to challenge muscle growth.
  • Day 2: Sure Squat for Dynamic Stability and Hypertrophy Drills
    • Incorporate stability exercises with Sure Squat.
    • Find exercises that you like and find effective like Bulgarian split squats.
    • Follow with barbell squats w/o Sure Squat, incorporating pauses and varied tempos for hypertrophy.
  • Day 3: Strength Testing, Deloading, and Hypertrophy Techniques
    • Periodically test one-repetition maximum for strength assessment.
    • Implement deloading weeks and include hypertrophy techniques like drop sets or supersets.

This program integrates hypertrophy-focused elements, such as controlled tempos, progressive overload, and varied rep ranges, into the beginner's barbell squat routine to promote both strength and muscle growth. Utilize Sure Squat to help you both learn and maintain proper technique. Adjustments can be made based on individual progress and preferences.

 

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