Quads:Week 5

We’re already past the one-third point in the Shattered! quads program. You should be noticing more size and detail in this muscle group. Make sure you’re paying full attention to your nutrition and supplementation — in addition to your workouts. Never forget that muscles don’t increase in mass only because you trained them with intensity: You have to provide the nutrients that spur growth, and those come from quality supplements such as those from Kaged Muscle® as well as from a nutrition program that provides plenty of protein, slow-digesting carbs and healthy dietary fats.

Today we’ll be introducing a group of new exercises to improve your standard barbell squats. Take a look and my notes on these, and watch the videos for more details on how to properly perform these exercises.  


* Box squats force your body to work from a dead stop, removing all momentum from the move. I like to lift my feet off the floor between each rep to make sure that all the effort comes from the quads.

* Rack squats emphasize the higher portion of the squats rep while box squats work the lower portion of the rep. Combined, these two moves help increase your ability to squat for more reps or weight with improved form.

* You’ll perform goblet squats with a narrower stance, which will really burn your quads when you’re performing 30 reps. This will work your slow-twitch muscle fibers. Use rest-pause if needed.

* Take a look at the video for more about these moves and reverse hack squats—they’re all new on this video series. 



Box squats

4 SETS / 10 REPS

Rest 3 minutes between sets.

Rack squats

4 SETS / 10 REPS

Rest 90 seconds between sets.

Goblet squats

4 SETS / 30 REPS

Rest 90 seconds between sets.

Reverse hack squats

4 SETS / 10 REPS

Rest 90 seconds between sets.


TIP: Prepare all of your supplements ahead of time. You should have RE-KAGED® in your shaker so you can just add water and drink it at the end of your workout.

The window for helping your muscles start to blunt catabolism and support recovery doesn’t last long. Don’t miss this vital opportunity.


Check out my video for detailed tips on how to perform each exercise, designed to help you improve your squat strength and technique, leading to better quads growth.

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