Программа приседаний на месяц: Самые эффективные программы приседаний на 30 дней

Программа приседаний на 30 дней для девушек и мужчин: схема и таблицы

Главная > Тренировки > Программа приседаний на 30 дней – руководство для начинающих на месяц

Если говорить о качественной тренировке для ног и ягодиц, несомненно, именно приседания станут основой тренинга. Благодаря большому спектру задействованных мышц и суставов упражнение способствует получению правильных и симметричных форм нижней части тела, а также большому количеству сжигаемых калорий. Именно поэтому программа приседаний на 30 дней будет эффективным способом для достижения хорошей физической формы.

Кому рекомендуется выполнять систему приседаний на месяц

Программа предусмотрена для новичков, а именно, график приседаний подходит для девушек, поскольку основная нагрузка сосредотачивается на ягодичных мышцах. Мужчинам выполнять программу нецелесообразно, поскольку можно получить нежелательную гипертрофию ягодиц.

Суть комплекса приседаний на 30 дней

Суть комплекса состоит в развитии выносливости всего организма в целом. Программа приседаний рассчитана на месяц, на каждой неделе меняется план тренировок и нагрузка, что позволяет разносторонне развить все мышцы и прогрессировать за короткий период времени.

1. Первая неделя предусматривает работу с собственным весом, так как это важное условие для отработки техники и адаптации мышц к нагрузке. Важно не навредить и не переутомить мышцы.
2. Со второй недели начинается работа со свободным весом (штангой). Мышцы продолжают полноценно нагружаться, при этом не испытывая сильного дискомфорта при работе с отягощением. Вес штанги не должен быть тяжелым. Следует выбирать такой вес, при котором есть возможность выполнять большое количество повторений. Для развития выносливости и тонизации мышц на каждой тренировке необходимо стремиться к увеличению повторений. Увеличение рабочего веса в данном случае остается на заднем плане.
3. На третьей и четвертой неделе идет смена упражнений и снарядов для разностороннего развития уже подготовленных мышц.

 

Как правильно выполнять схему приседаний?

Приседания задействуют основные крупные мышцы организма – бедра, ягодицы, спину, мышцы живота. Следовательно, от приседаний тело получает высокую степень нагрузки, после которой для полного восстановления мышцам понадобится 4-5 дней. Поэтому тренироваться каждый день не стоит.

Для того чтобы мышцы получали дозированную, адекватную нагрузку, выполнять такую программу можно не более 3 раз в неделю, этого будет достаточно как для адаптации к нагрузке, так и для отдыха.

• Программа не должна выполняться подряд несколько дней. Независимо от тренировочных дней недели, нагрузки должны проходить через день. После выполнения третьего дня нужно оставить два дня для полноценного отдыха.
• Перед занятием необходимо разогреть мышцы в течение 7-10 минут.
• Отдых между подходами – 30 секунд, при необходимости можно увеличить до 60.
• Важным условием является правильное дыхание, которое по мере выполнения упражнения остается ровным, без задержки воздуха. Вдох делается в нижней точке приседания, а выдох выполняется при подъеме (разгибании туловища).
• После упражнений желательно выполнить растяжку.

Таблицы приседаний на 30 дней

Неделя 1

Понедельник

Подход	Классические приседания без веса	Приседания с широкой постановкой ног без веса	Глубокие приседания без веса
1	25	25	20
2	20	20	20
3	15	15	15
4	15	15	15

Среда

Подход	Классические приседания	Приседания с широкой постановкой ног без веса	Глубокие приседания без веса
1	30 — 25	25	25
2	25 — 20	25	20
3	20 — 15	20	20
4	15	20	20-15

Пятница

Подход	Классические приседания без веса	Приседания с широкой постановкой ног без веса	Глубокие приседания без веса
1	30	30	25
2	25	25	25
3	25	20	20
4	20	15	20

Неделя 2

Понедельник

Среда

Подход	Классические приседания со штангой	Приседания с широкой постановкой ног со штангой	Глубокие приседания со штангой
1	22	22	22
2	20	20	20
3	18	18	18
4	16	16-15	16

Пятница

Подход	Классические приседания со штангой	Приседания с широкой постановкой ног со штангой	Глубокие приседания со штангой
1	25	25	25
2	20	20	20
3	20	18	20
4	18-16	18-16	18

Неделя 3

 

Понедельник

Среда

Подход	Приседания со штангой на груди	Приседания с гирей	Приседания на одну ногу, поочередно
1	22	22	22
2	20	21	20
3	18	20	18
4	16-15	18-16	18-16

Пятница

Подход	Приседания со штангой на груди	Приседания с гирей	Приседания на одну ногу, поочередно
1	25	25	25
2	22	22	22
3	20	21	20
4	18	20-18	18

Неделя 4

Понедельник

Среда

Подход	Приседания в Смите узкой постановкой ног	Плие приседания с гирей	Приседания с гантелями
1	22	22	22
2	20	20	20
3	20	18	20
4	18	18-16	18

Пятница

Подход	Приседания в Смите узкой постановкой ног	Плие приседания с гирей	Приседания с гантелями
1	25	25	25
2	22	22	25-22
3	20	20	22
4	20-18	20-18	20

Заключение

Программа рассчитана на месяц плодотворных тренировок для тех, кто только начинает свой путь к физическому совершенству. Каждая тренировка требует серьезной выкладки, упражнения должны сопровождаться жжением в мышцах, это будет показателем достаточной нагрузки.

Если количество повторений и вес отягощения слишком малы, обязательно добавляйте нагрузку.

Более подготовленным спортсменам ставят другие задачи – развитие силы или увеличение массы тела. При этом вес нагрузки возрастает, а количество повторений снижается. Чувствуйте свое тело, если нагрузки недостаточно – увеличьте ее, сделав больше повторений, и добавьте вес отягощения. В дальнейшем стоит поменять программу, поскольку мышцы адаптируются к упражнениям. Не забывайте и про остальные мышцы и не зацикливайтесь на приседаниях.

А также читайте, схема 100 отжиманий →
Программа 50 подтягиваний.

Программа 200 приседаний | Бомба тело

  

     Эффективная программа тренировок, способная за 6 недель укрепить мышцы ног и создать упругие ягодицы, доведя количество приседаний до 200 раз.

     Приседание простое упражнение, которое могут выполнять даже дети, это упражнение прекрасно приводит в тонус мышцы ног, укрепляя всю нижнюю часть тела. Однако чтобы получить максимум от приседаний, необходимо их делать правильно, ведь ошибка в техники может запросто привести к травмам, но в нашем случае программа 200 приседаний предусматривает использование веса собственного тела, без использования штанги и гантелей.

     Главными правилами при выполнении отжиманий будут следующие моменты:

     1) Займите стартовое положение, ноги на ширине плеч, пресс слега напряжён, спина прямая, взгляд направлен вперёд, руки в замке, согнуты в локтях и находятся возле груди, но можете держать перед собой, как на фото, кому как удобно.

     2) При старте приседаний попа должна уходить назад, а колени при этом оставаться на месте, у большинства именно колени уходят вперёд.

     3) Приседать нужно до тех пор, пока бёдра не станут параллельны полу, если приседать не так глубоко, то мышцы ног и ягодицы не получат необходимую нагрузку.

     4) Спина должна быть прямой, не выгибайте её, иначе создаётся опасное перенапряжение в пояснице, может приседая с собственным весом вы его не заметите, но если потом пойдёте в тренажёрный зал и начнёте использовать штангу, вы это быстро почувствуете.

     5) Приседая пятки не должны отрываться от пола, многие приседая отрывают их, оставаясь на носках, это сильно перенапрягает ахиллесова сухожилие, икроножные и камбаловидные мышцы, вы просто можете их потянуть и все ваши усилия будут напрасны.

     6) Тренироваться необходимо 3 раза в неделю, через день, ежедневно не стоит приседать, мышцы ног должны получать время на восстановление, иначе мышцы можно сильно утомить и конечный результат выполнение 200 приседаний за 1 раз будет трудно достичь.

     7) Между подходами приседаний отдыхайте 2 минуты, если чувствуете, что нужно дополнительное время для отдыха и вы не готовы, увеличите время до 3 минут, но не более.

   Программа 200 приседаний

     Перед началом выполнения программы, проверьте на сколько вы физически подготовлены, для этого выполните приседание на максимальное количество раз, исходя от того сколько раз сможете присесть выделяют 3 уровня физической формы:

• НАЧАЛЬНЫЙ – если смогли присесть до 15 повторений
• СРЕДНИЙ – приседания осилили от 16 до 29 раз
• ОПЫТНЫЙ – смогли достичь 30 приседаний и более

   После этого исходя из уровня физической формы согласно таблице, тренируйтесь в течении 6 недель.

    Если вы осилили все 6 недель, значит готовы к выполнению главной цели, отдохните 1-2 дня и сделайте 200 приседаний з 1 подход.

     Тренируйтесь, пусть мышцы будут подтянутыми, а здоровье крепким, удачи!

    

Рекомендуем Вам:

90000 How to Do Squats and Which Muscles They Activate 90001 90002 Learn more about the Squat exercise and how to Squat properly so you do not miss out on key benefits of your workout program. 90003 90002 Most of us find it hard to do Squats without making at least one big mistake. This is mainly due to our sedentary lifestyle. 90003 90002 90007 Proper squats … 90008 90003 90010 90011 Strengthen your legs, glutes, and many other muscles 90012 90011 Improve your lower body mobility 90012 90011 Keep your bones and joints healthy 90012 90017 90002 90007 «Bad» squats … 90008 90003 90010 90011 Do not activate the right muscles at the proper intensity 90012 90011 Put additional stress on ligaments and joints 90012 90011 Increase risk of injury 90012 90017 90002 Do not worry, by the end of this article you’ll know exactly how to do a squat properly and you’ll never skip leg day again.You’ll also learn tips that will help you avoid squat mistakes and correct your squat form. 90003 90032 90007 The Squat 90008 90035 90002 The Squat is a 90007 lower body exercise 90008 90007. 90008 You can do the bodyweight version, without added resistance (also called Bodyweight Squat or Air Squat), or with weights such as a barbell (Front Squat and Back Squat are variations of the Barbell Squat). 90003 90002 90007 The Squat exercise mainly targets 90008 the thighs (quadriceps & hamstrings) and the glutes.However, core strength & stability, ankle mobility, back muscles, calves, and other factors play an important role when you are doing this exercise. 90003 90046 Set up before you squat: 90047 90048 90011 Find a foot stance that feels best for you. Pointing your toes slightly outwards helps some, but keeping them parallel is fine, too. If you’re not sure what’s best, start by putting your feet shoulder-width apart and pointed about 15 degrees outwards. 90012 90011 Tense your abs like someone is about to punch you.90012 90011 Look straight ahead and stand tall! 90012 90055 90002 Mistake # 1 — Starting from the knees 90003 90002 Very often the first thing people do when they want to squat is bend the knees. Not only does that make a proper squat impossible, it also places a lot of unnecessary stress on the knees. 90003 90002 90007 90062 90062 90008 90003 90066 Correct: 90067 90002 90069 90069 90003 90066 Solution 90067 90010 90011 When you start the squat, think «sit back» not «bend at the knees» 90012 90011 Move your butt backwards as you descend and feel the weight shifting to your heels 90012 90017 90002 Tip: 90003 90002 «Sit back» — before you start to lower yourself, think «sit back».You can practice this with a chair (without sitting on it). Make a very controlled descent and touch the seat of the chair before getting up. Once you master this, you can do bodyweight or weighted squats without a chair. 90003 90002 Mistake # 2 — Letting your knees go inward 90003 90002 You might notice your knees «caving in» the deeper you squat. This might help you get lower, but it puts too much stress on your knees. 90003 90002 90089 90089 90003 90066 Correct: 90067 90002 90095 90095 90003 90066 90007 Solution 90008 90067 90010 90011 As you descend, try to «push» your knees slightly outward 90012 90011 Your knee caps should be facing the same direction as your toes.Make sure your knees are not bending in; they should be directly above your feet 90012 90017 90002 Your knees are not caving in, but you want to activate your glutes more? 90003 90002 The «knees out» tip can also be useful if you are trying to activate your glutes more. Try using a band around your knees; it’s a great way to feel your glutes work harder in the squat. 90003 90002 However, if your knees trouble you even when you squat properly, check out this workout that is very easy on the knees.90003 90002 Mistake # 3 — Hunching your back 90003 90002 The more you focus on your lower body in squats, the greater the chance your form will suffer somewhere in the upper body. Many work environments cause tension in the upper back and shoulders. Becoming aware of your posture can help you change this. 90003 90002 90119 90119 90003 90066 Correct: 90067 90002 90069 90069 90003 90066 90007 Solution 90008 90067 90010 90011 Look straight ahead, do not look down 90012 90011 Open your chest and relax your shoulders 90012 90011 Put your hands straight out in front of you.If they fall toward your knees as you squat down, that means that your back is rounded 90012 90017 90002 Tip: 90003 90002 Holding a dumbbell or something similar against your chest might help. Try to squat keeping the object close to your chest. If you notice that the bottom of the dumbbell is moving away from your chest as you go down, you are probably leaning forward too much. 90003 90002 90007 If none of the above helps, use assistance 90008 — hold onto a door frame and squat down while keeping your upper body as upright as it can be.Practice holding the correct position at various heights to get more stable and comfortable. Do not give up — experiment and practice until you feel confident enough to try the same position without assistance. 90003 90002 Mistake # 4 — Lifting your heels off the floor 90003 90002 Standing up from a squat should be «powered» by a heel drive. In other words, pressing your heels into the ground ensures the right muscle activation and balance for a proper squat. 90003 90002 90153 90153 90003 90066 Correct: 90067 90002 90069 90069 90003 90066 90007 Solution 90008 90067 90010 90011 Keep your heels on the floor 90012 90011 «Push» from your heels as you go up 90012 90011 If you can not do a squat without putting your weight on your toes, take the time to work on your mobility (especially in your ankles) 90012 90017 90002 How deep should you squat? 90003 90002 Your hips should go lower than your knees, but a deep squat requires additional mobility.It’s great if you can do it with good form. If not, squat as low as you can while maintaining proper form. A good indicator is the arch of your lower back. If your lower back starts to arch excessively at a certain height, do not go any lower. 90003 90002 Squats are the foundation of many workout programs. Hopefully you feel much more confident about doing them now. 90003 90002 Do not forget to switch it up, try some squat variations as well. 90003 90032 90007 Takeaway 90008 90035 90186 90187 90002 90007 Check your form: 90008 90003 90010 90011 «Sit back» — make sure to move your butt backward, do not just bend your knees 90012 90011 Be careful to keep your knees in line with your toes, do not let them cave in 90012 90011 Do not forget about your upper body — look straight ahead and do not round your back 90012 90017 90002 90007 Most importantly — explore the movement … 90008 90003 90010 90011 Try to notice what feels different when you change something like your foot stance or the position of your knees … 90012 90011 Experiment with tips and do not hesitate to use assistance (such as a door frame for upper body support) if you need it 90012 90011 It takes a lot of practice to become more aware of how you move, but it’s worth it 90012 90017 90002 If you experience difficulties performing a proper squat — take your time to work on mobility and practice, practice … it will pay off.It may seem boring to focus on your weakness, but remember — weakness is where your biggest potential lies! 90003 90002 *** 90003 .90000 I Did 30 Days of Weighted Squats … It Transformed More Than My Butt 90001 90002 90003 90004 CrossFit is my jam, hot yoga is my Sunday ceremony, and a 5-mile run from Brooklyn to Manhattan is my pre-brunch ritual. I’m fit. I’m active. But I hate my bum — I always have. 90005 90004 It’s the bum that was called «too bony,» the bum I was teased for in grade and high school ( «Where is it …?»), And the bum whose absence became even more apparent when I started strength training more regularly and my biceps, shoulders, and triceps filled out.»Built upside down,» my gym crush laughs. 90005 90004 So, there I was one day hating on my tuchus out loud when my editor suggested I try 20 squats with weights every day. She figured if I’d run to work every day for two weeks, I’d probably jump on the opportunity to get a rounder, juicier booty — and I did. 90005 90004 Thirty days later, my glutes are stronger and the muscular endurance in my arms definitely improved from all that kettlebell holding. I also built up quite a bit of core strength doing 600 weighted squats over a month.The front and back squats I have to do during CrossFit are also easier since I focused on my form and keeping my heels down. 90005 90012 My friend at the gym (with an equally flat behind) exclaimed with supportive glee, «I see that booty jiggle, GK!» 90013 90004 While I might not continue these daily goblet squat breaks (as a Cross Fitter, I’ve already reaped the benefits of basic squats), there’s a lot I’ve learned about form, foundation, and how to take squats to the next level from this challenge.If you’re building your booty from the beginning, here’s what you need to know: 90005 90002 A 30-day squat challenge needs more than just squats 90003 90004 Alena Luciani, MS, CSCS, Pn1, founder of Training2xl made it clear that adding weights is 90019 the 90020 way to upgrade your regular squats. Strengthening your booty comes with some real benefits. Strong glutes do so much more than make your waist look smaller and your booty look amazing in a pair of leggings or jeans. They also improve speed, agility, power, and prevent risk of injuries related to your back, says Luciani.90005 90004 «Squats primarily focus on the gluteus maximus. But your glutes consist of two other muscles called the gluteus medius and gluteus minimus. You’ll need to exercise all three to see the results you’re going for, «Luciani says. 90005 90004 To fully activate and build every bit of your booty, you’re going to need a workout routine that involves a variety of exercises like: 90005 90004 However, if you’re not a fitness fiend, or you just want to focus on your squats, the plan I tried is an excellent start.It’s easy to commit to (because who wants to do 100 squats 90019 every day 90020), builds impressive core, arm, and back strength, and delivers on the booty lift, especially if you’re new to squats. 90005 90030 Here’s what experts say about adding weighted squats 90031 90004 Luciani’s tips on adding weighted squats to your routine: 90005 90034 90035 Nail a bodyweight squat first. 90036 90035 Add a weight that you can do at least 10 reps at. 90036 90035 If you have access to a trainer, have them check your form.90036 90035 Do not just do squats. 90036 90035 Continue adding weight when the squats start to feel too easy. 90036 90045 90004 Thanks to CrossFit, I had air squats and weighted back squats down. Luciani gave me the lowdown on a few other weighted squat variations and I decided to focus specifically on the goblet squat. 90005 90030 How to do a goblet squat 90031 90050 90035 Hold a kettlebell or dumbbell in both hands at chest level and stand with your feet hip-width to shoulder-width apart.90036 90035 Stand tall and brace your core, then drop your butt back and down as you keep your chest up, sitting back onto your heels without shifting your weight forward onto the balls of your feet. 90036 90035 Driving through your heels, come back up to standing and give your glutes a squeeze. That’s 1 rep. 90036 90057 90004 Once I settled on the goblet squat, Luciani helped me devise this four-week plan to ensure my booty gains: 90005 90004 With daily reminders set for 2:00 pm (I work from home and have a gym in my apartment building , so the midday squat session was actually a nice break from my work), I got down to it.Literally. 90005 90004 Cue up «Miss New Booty» and read on to learn how my monthlong challenge went and whether or not I’m sporting the booty of my dreams. 90005 90002 Here’s how my four weeks went 90003 90030 Week one: Discovering my weak spots and strengthening my form 90031 Share on PinterestEnd of week one. Photos by Gabrielle Kassel 90068 What I did: 2 sets of 10 squats with 1 minute of rest, 35-lb kettlebell 90004 The goblet squats pointed out how weak and inflexible my inner thighs, hip flexors, and ankles were.My tight hips made it challenging to be parallel with the floor, so the first week I had to get used to the comfortable soreness. 90005 90004 It definitely was not just my glutes taking a hit either. I was surprised by the other muscle groups these squats awakened: my quads and core in particular! To be fair, Luciani mentions: «Front loaded squats are a great exercise for quads, core, and upper back.» 90005 90004 And after sending Luciani a video for a form check after my first day, she pointed out that my heels often came off the ground when I pushed up.She recommended that I really focus on pushing off the floor with my heels when I drive upwards to remedy the situation. After toying around with positioning, I actually found it easier to keep good form when I did the squats barefoot, which Luciani assures is totally safe. 90005 90004 90076 Pro tip: 90077 If you do not have a trainer who can check your form, take a video of your squats and play them back. You can also analyze your form in real time when you’re moving in front of a mirror at the gym.90005 90030 Week two: Taking it one squat at a time 90031 Share on PinterestBeginning of week two (L), end of week two (R). Photos by Gabrielle Kassel 90068 What I did: 1 set of 20 squats, 35-lb kettlebell 90004 Transitioning from 2 sets of 10 to 1 set of 20 was physically tricky, especially those last four squats in the second set. It was also tough mentally because all those reps began to feel a little repetitive. 90005 90004 To keep myself focused during the exercise, I started counting reps out loud, which helped each squat feel like box I needed to check off my to-do list (and I do love to-do lists).I also made sure to text my friend group each day to help hold myself accountable. 90005 90012 Squats primarily focus on the gluteus maximus. But your glutes consist of two other muscles called the gluteus medius and gluteus minimus. You’ll need to exercise all three to see the results you’re going for. 90068 — Alena Luciani, MS, CSCS 90013 90030 Week three: Upping the weight and feeling stronger 90031 Share on PinterestBeginning of week three (L), end of week three (R). Photos by Gabrielle Kassel 90068 What I did: 2 sets of 10 squats with 1 minute of rest, 42-lb kettlebell 90004 By the third week, I was ready to tackle the heavier weight.»You’ll know you’re ready to go up in weight when the last two reps of each set are no longer super challenging,» Luciani says. While I definitely felt the extra 7 pounds of my 42-pound kettlebell, I was not noticeably sore from the added weight. 90005 90004 The best part was that by the end of the third week, I no longer had to worry as much about my form. My heels stopped coming off the floor and I instinctively pushed my knees out during each rep. 90005 90030 Week four: Feeling more confident 90031 Share on PinterestBefore and after of the 30-day challenge.Photos by Gabrielle Kassel 90068 What I did: 1 set of 20 squats, 42-lb kettlebell 90004 I did not quite realize it until the end of the fourth week but my squats felt considerably easier than they had during week one, even though I ‘d gone up in weight. And I did not only feel stronger, I looked it. 90005 90004 My friend at the gym (with an equally flat behind) exclaimed with supportive glee, «I see that booty jiggle, GK!» to which another friend echoed, «Seriously, your booty looks more lifted or something.»90005 90004 After class when I got home, I shimmied on my favorite pair of jeans for the first time since the beginning of the experiment, and I had to agree with them … my booty was definitely bigger. It still fit in my pants — I was no Kardashian booty overnight success story — but my rear was definitely tighter. Reflectively, I wish I’d thought to take a pre- and postchallenge measurement, but I assure you the jean test results are indisputable. 90005 90012 90076 Booty burn 90077 Your body burns more calories to maintain lean muscle tissue than it does to maintain fat tissue.That means weights can help bring on a stronger butt, faster metabolism, and more calories burned all day long. 90013 90002 The end of the experiment 90003 90004 In celebration of my friends ‘comments and my slightly lifted rear end, I danced my way over to lululemon to purchase a pair of black workout booty shorts. I may still have some work to do before I feel 100 percent comfortable strutting around in them at my gym but I like wearing them around the apartment and admiring my improved rounder bum whenever I check myself out in the full-length mirror in the bathroom.90005 90004 If you try any 30-day squat challenge, I recommend you switch it up after a month. Luciani told me that after roughly four weeks of using the same exercises, your glutes will adapt to the routine and stop growing. At that point, you’ll need to switch up the exercises to provide a new muscle-building stimulus. 90005 90004 That said, Luciani said I should try to continue to incorporate goblet squats (or another front-loaded squat like front squats) at least once a week into my routine to maintain the core strength I’d built up (from an accumulative 600 weighted squats!) over the month.Who knows, maybe I’ll keep my 2:00 pm booty appointment with the gym downstairs in the name of backside confidence. 90005 90002 3 Moves to Strengthen Glutes 90003 90119 90004 90019 Gabrielle Kassel is a rugby-playing, mud-running, protein-smoothie-blending, meal-prepping, CrossFitting, New York-based wellness writer. She’s become a morning person, tried the Whole30 challenge, and eaten, drank, brushed with, scrubbed with, and bathed with charcoal — all in the name of journalism. In her free time, she can be found reading self-help books, bench-pressing, or practicing hygge.Follow her on 90020 90019 Instagram 90020 90019. 90020 90005.90000 Bulgarian Squat Method Explained & Results after 1 Month 90001 90002 90003 If you are not familiar already, the Bulgarian squat method falls under the Bulgarian style of training that revolves around the idea that very high frequency is the best way to train highly-specific movements like the clean and jerk and snatch. 90004 90003 90004 90003 90008 While this article focuses on the Bulgarian method for squatting, the same exact strategy and plan can be applied to the bench press and deadlift as well.90009 90004 90003 Be advised, however, that attempting to use the Bulgarian method for all three lifts at once is a recipe for overtraining and injury. For the best results, pick one (or two at most) and focus on them before rotating to the other lifts. 90004 90003 The training program was made famous by Bulgarian weightlifting coach Ivan Abadjiev. After winning Bulgaria’s first gold medal for weightlifting in 1957 he went on to become the head coach of the Bulgarian Weightlifting Federation for over 24 years.90004 90003 While he created the program for weightlifting, it can also be used extremely effectively in powerlifting movements such as the squat and bench. It is not as ideal for the deadlift, however, where fatigue can cause your form to break down too much. 90004 90003 90008 For squatting specifically, though, the Bulgarian squat method is extremely effective. 90009 90004 90003 You can safely add 25-50 pounds to your max in close to one month’s time. This is not rare either. 90004 90003 However, to be able to do that you first need to build a base through variation and hypertrophy.This is best accomplished with the use of a powerlifting program that utilizes daily undulating periodization. 90004 90003 Once you have completed several training cycles of a muscle and strength training plan, you will then be able to capitalize on your results and transition to Bulgarian squatting to maximize your strength gains. 90004 90003 This works because, believe it or not, squatting is a highly technical movement. Your body has to move in just the right position or the bar will either fall off of your back or crush you underneath it.By performing squats every single day, you become highly proficient at squatting. 90004 90003 Not only that, your body’s ability to produce force-the neuromuscular connectivity that ‘ignites’ and contracts your muscles-is a physiological phenomenon that becomes better when you train it. But it can only be trained through the use of high weights almost daily. 90004 90031 Bulgarian Squat Method Program 90032 90003 Each day, you should work up to a daily max. This is the heaviest weight that you can do without struggling or breaking form at all.It is also recommended that you do not get ‘hyped up’ for your sets either-mental fatigue is a very real training factor that can make your recovery much harder. 90004 90003 Your goal should be to enter the gym, complete your warm-up, and hit your daily max as quickly as possible-don’t drag out your sets to hit a higher daily max. Again, it should be a weight that, while challenging, you can complete with strong form and un-hyped conditions. 90004 90003 Then, once you have found your daily max, you perform back-off sets based on that weight: 90004 90039 90040 5 sets of 3 repetitions at 85% of your daily max 90041 90040 5 sets of 2 repetitions at 90% of your daily max 90041 90044 90003 Alternate between the two styles of back-off sets each day.For example, if you perform 5 × 3 on Monday, do 5 × 2 on Tuesday, 5 × 3 on Wednesday again, and so on. 90004 90003 For a complete example, let’s say you enter the gym and work up to a daily max of 315 pounds. You would then complete 5 sets of 2 repetitions at 285 pounds (90% of 315 pounds). The following day, if you hit a daily max of 315 again, you would perform 5 sets of 3 repetitions at 270 pounds (85% of 315). 90004 90003 Your weekly schedule should only include 1 rest day max. John Broz has talked extensively on injuries while training with the Bulgarian squat method and believes strongly that taking days off is actually the best way to get injured.90004 90003 He explains this is because of the body’s natural inflammation process. When you train every day, your entire body is fatigued. This means your muscles, tendons, cartilage, ligaments, and surrounding tissues are all sore and worked. 90004 90003 However, these muscles do not recover at the same pace. When you take a rest day from squatting, your muscles are able to recover, but the connective tissues and tendons are not. This means when you go into the gym, you muscles will be able to lift the weight, but your supporting tissues will not be able to-and you get injured.90004 90003 While not for the faint of heart, squatting every day is an incredible way to quickly maximize your strength in the classic barbell movement. 90004 .90000 90001 One Month Squat Challenge 90002 90003 90000 90005 90003 90007 90008 90003 90008 90011 90008 90013 90014 90015 90016 90017 This Challenge ended 7 years ago 90018 90019 90020 About this Challenge: 90021 90016 Summer’s coming up so it’s time to tone our thighs and shape our buns! We will do this by completing sets of squats each day.90019 90015 90017 view other 67 participants 90018 90015 90028 Completed Mini-Challenges 90029 90016 90017 Week 1 90018 90019 90016 Guidelines: 90019 20 seems pretty easy right? Remember no knock knees. 90016 97% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 1 90018 90019 90016 Guidelines: 90019 You did 20 without a problem.Lets add 5 more. 90016 92% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 1 90018 90019 90016 Guidelines: 90019 Only 30? No problem. 90016 92% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 1 90018 90019 90016 Guidelines: 90019 Surely you can do another 5.90016 90% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 1 90018 90019 90016 Guidelines: 90019 Keep up the good work! 90016 90% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 1 90018 90019 90016 Guidelines: 90019 The week is almost over, keep going! 90016 81% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 1 90018 90019 90016 Guidelines: 90019 Yay! You made it through week one.Good job! 90016 81% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 2 90018 90019 90016 Guidelines: 90019 Remember to go at your own pace. 90016 84% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 2 90018 90019 90016 Guidelines: 90019 Are your legs sore yet? 90016 86% Successful 90019 90020 Latest Results Feedback 90021 90000 90121 90003 90123 90017 Successful: 01 Apr 13 by Lana J 90018 90016 «hurting but made it» 90019 90008 90013 90121 90003 90132 90017 Successful: 01 Apr 13 by War358 90018 90016 «Like with everything above 50, the last 15 were extremely hard.I could … «90019 90008 90013 90121 90003 90141 90017 Successful: 01 Apr 13 by DollyG 90018 90016 «Leg were a little sore, however, each day they are feeling better and …» 90019 90008 90013 90121 90003 90150 90017 Successful: 01 Apr 13 by The Blue Box 90018 90016 «60, soreness is not a problem … yet … :)» 90019 90008 90013 90014 90016 90017 Week 2 90018 90019 90016 Guidelines: 90019 Finally, a day to relax! 90016 96% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 2 90018 90019 90016 Guidelines: 90019 Break’s over.Lets get back to it. 90016 81% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 2 90018 90019 90016 Guidelines: 90019 Keep pushing yourself. 90016 86% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 2 90018 90019 90016 Guidelines: 90019 That was not too bad, right? 90016 85% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 2 90018 90019 90016 Guidelines: 90019 Week 2 down.Good job! 90016 95% Successful 90019 90020 Latest Results Feedback 90021 90000 90121 90003 90123 90017 Successful: 01 Apr 13 by Lana J 90018 90016 «everyday was painful finally feel a little sore» 90019 90008 90013 90121 90003 90132 90017 Successful: 01 Apr 13 by War358 90018 90016 «Getting easier every time. How many more days until we rest again? Hehe «90019 90008 90013 90121 90003 90229 90017 Successful: 01 Apr 13 by esther reid 90018 90016 «had a knee injury now i am at 80 squats a day my knee is killing me i am… «90019 90008 90013 90121 90003 90238 90017 Successful: 01 Apr 13 by justcallmesteve 90018 90016 «had to do this one in two sets» 90019 90008 90013 90014 90016 90017 Week 3 90018 90019 90016 Guidelines: 90019 Focus on your form. No knock knees. 90016 78% Successful 90019 90020 Latest Results Feedback 90021 90000 90121 90003 90123 90017 Successful: 08 Apr 13 by Lana J 90018 90016 «Little soreness not much.Still hard to do, loose my breath. «90019 90008 90013 90121 90003 90268 90017 Successful: 08 Apr 13 by jparlett 90018 90016 «Set 1: 45.0×20 Set 2: 75×20 Set 3: 95.0×20 Set 4: 135.0×8 Set 5 … «90019 90008 90013 90121 90003 90132 90017 Successful: 08 Apr 13 by War358 90018 90016 «Yes, this is indeed a challenge now. My thigh muscles were burning like… «90019 90008 90013 90121 90003 90238 90017 Successful: 08 Apr 13 by justcallmesteve 90018 90016 «I did this challenge in two sets.» 90019 90008 90013 90014 90016 90017 Week 3 90018 90019 90016 Guidelines: 90019 I know it seems like a lot but you can do it! 90016 73% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 3 90018 90019 90016 Guidelines: 90019 Do you feel your legs getting stronger? 90016 76% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 3 90018 90019 90016 Guidelines: 90019 Look how far you’ve come.90016 62% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 3 90018 90019 90016 Guidelines: 90019 You can do it! 90016 64% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 3 90018 90019 90016 Guidelines: 90019 Now that your legs are on fire, lets tone it down some.90016 64% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 3 90018 90019 90016 Guidelines: 90019 Add 5 more from yesterday. 90016 70% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 4 90018 90019 90016 Guidelines: 90019 Keep going! 90016 77% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 4 90018 90019 90016 Guidelines: 90019 You can do it! 90016 72% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 4 90018 90019 90016 Guidelines: 90019 You got this, right? 90016 70% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 4 90018 90019 90016 Guidelines: 90019 70 is a piece of cake now.90016 73% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 4 90018 90019 90016 Guidelines: 90019 Just think how good you will feel after completing these. 90016 69% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 4 90018 90019 90016 Guidelines: 90019 We’ve been working your legs pretty hard.Take a day off. 90016 76% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 4 90018 90019 90016 Guidelines: 90019 Keep pushing yourself. 90016 69% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 5 90018 90019 90016 Guidelines: 90019 You can do this.90016 81% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 5 90018 90019 90016 Guidelines: 90019 We’re so close! 90016 72% Successful 90019 90020 Latest Results Feedback 90021 90016 90017 Week 5 90018 90019 90016 Guidelines: 90019 You did it! Celebrate! 90016 90% Successful 90019 90020 Latest Results Feedback 90021 90008 90003 90008 90014.