Increase your squat with this simple BFR accessory

Squats take the crown when it comes to bang for your buck exercises. The king of all lifts, squats help develop total-body strength, increase growth hormone production, and improve overall flexibility and athleticism.

When it comes to increasing your squat strength, there is no substitute for performing a heavy lift and progressing that weight over the weeks that follow. For even stronger results you can complement this with a well programmed accessory session that incorporates unilateral lifts to reduce the risk of imbalance or poor movement patterns.

The dynamic combination of progressive, heavy lifts and moderate to heavy accessory lifts can leave you feeling fatigued and sore.

A great way to reduce fatigue is to substitute accessory lifts with BFR and lighter weights.

Implementing Blood Flow Restriction Training into your accessory lifts can also help you to achieve greater muscle stimulus, because rather than leveraging mechanical stress, Blood Flow Restriction Training uses metabolic stress to naturally increase your body’s growth hormone and increase not only your muscle size, but strength as well.

Below is a six-week squat program that will guide you through a series of heavy lifts and BFR Bands to help you get a stronger squat.

Key Movements

  • Barbell Back Squat
  • Single Leg Squat with Dumbbells
  • Barbell Glute Thrust
  • Split Squat with BFR Bands

Aim to perform each concentric and eccentric exercise with a tempo of 2-1-2.

 

Equipment List

What equipment you'll need:

  • Barbell
  • Weight Plates
  • Dumbbells
  • The BFR Bands

Blood Flow Restriction Guide

We recommend lower limb occlusion pressure of 80%

Ensure that your cuffs are placed as high on your limb as possible. Deflate the cuffs between performing sets of Blood Flow Restriction exercises.

Here's a mobile friendly version for your work out

Simply screenshot the program below and save it to your images so you can have quick access while working out.

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