artfitnessfunny:

Squat Heavy ladies!!

Im definitely noticing good changes in my physique. I have gone from 155 lbs to 176lbs @ 15% bodyfat, I brought my bench up from 155lbs to 205lbs and my squat from 185lbs to 305lbs(315 3RM)— ALL WHILE ADAPTING TO MY PHYSICAL DISABILITY AND TYPE 1 DIABETES!

So don’t say you CAN’T do it. My program will help a lot of people reach their goals as well as help me achieve my goal of 185-190lbs @14% bodyfat by June/July

Most people do not squat correctly, yet they squat often. Incorrect squat form, Primarially partial squats, only hit the quads. This will cause the hamstring and Glutes to be deficient and underactive. Here is the fix

Glute ham raise.

This can be done with a partner or on the actually glute machine. ( this is not the same thing as a hamstring curl machine!). To Properly execute this exercise, kneel down while your partner/machine is holding your ankles. Think tall a stiff so you dont ben at the hips when you start to lower yourself to the ground. Since your hamstrings are not as strong as they should be, they will probably give out. catch youself in push up position and go back up, engaging the hamstrings again.

This is a GHR machine

This is not!

In a program design for legs you could do this:

Squat 4x 10 60 sec rest in between sets

leg extensions 4x12

Glute Ham raise 3x 12

split squats 2x 12

weighted calf raises 2 sets of 25

leg abduction exercises 3x10