You don't skip leg day, do you?

Plus, here's how much you should be able to squat


Squat Smarter: Improve Your Back Squat Form With Our 13 Expert Insights, Tips and Cues

Hey, Squat Squad, It's your boy Julien here, and today I want to share everything I know about back squats.

This isn't just about getting those gains; it's about mastering a move that's the cornerstone of strength training. 🏋️‍♂️

Real Talk: Many gym-goers either skip back squats or don't nail the form. But why miss out on this powerhouse move?

Here’s Your Game Plan to Crush Back Squats:

  1. Start with the Setup: Get your starting position right. Think about barbell placement, hand positioning, and creating that all-important body tension.

  2. Master the Movement: Focus on the descent and ascent, keeping your balance and stability.

  3. Dial in the Details: From breathing techniques to foot positioning, these little tweaks can turn a good squat into a great one.

By conquering these steps, you're not just doing a back squat; you're building a foundation of strength that's unshakeable.

So buckle up, and improve your squats 💪

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Squat Average

Squat Stats: Discover the Average Squat Weights for Men and Women

Squats: they’re the bread and butter of any strength training regimen, but how much should you really be squatting?

In this straight-shooting guide, we’re unpacking the average squat weights for men and women.

Whether you’re curious if your 225-pound squat is hitting the mark, or you’re aiming to join the 315 club, we’ve got the lowdown. Stick around as we break down the stats, set the records straight, and give you the insights to power up your own squat game.

Related: Find the average deadlift and bench press weights (how do you compare)?

Pull up Feedback

Here are the results of last week’s Survey

Last week we asked all 21,062 of you how many pull-ups you could do. Here are the results:

So 45% can’t do a pull up just yet, and only 13% can do more than 10! This was enlightening to me, so I decided to do more research on this.

I just finished this article:

Pull-Up Prowess: What’s The Average Number of Pull Ups For Men and Women?

Are you currently wondering: “How many pull ups should I be able to do”?

What’s considered an “average” number of pull-ups for men and women? And how does this change across different age groups and fitness levels?

Dive into this comprehensive guide to uncover the answers, and more importantly, discover how you can improve your own pull-up game.

Whether you’re a gym aficionado or just starting out, this article is your one-stop shop for all things pull-ups, blending insights, world records, and practical training tips. Get ready to elevate your fitness journey, one pull-up at a time.

Before and After

Squats Before And After: Tips & Transformations To Motivate You

Squats have been a favorite amongst gym-goers for a long time, but even if you don’t have access to a gym there are tons of ways to get inspired with squats.

From 30-day challenges to simply adding it to your routine, you’re sure to see progress as long as you stay consistent.

Hop on this article to see amazing squats before and after results transformations from regular people.

Workout From Home

Get Fit in Your Own Space: The Best Squat Racks for Home Use

The best squat rack for your home gym is just a few clicks away. Whether you’re a seasoned powerlifter or a novice lifter, having a squat rack at home can be a game-changer for your fitness routine.

No more waiting in line for the one rack in the gym, no more feeling self-conscious about your form, and no more excuses for skipping leg day.

Stay fit,

Julien Raby