Front Squat Vs Back Squat, How much Protein is Necessary, Carbs for Powerlifting, Breaking Plateaus
What is the difference between the Front Squat and the Back Squat? Why should I do Front Squat and Why Should I do Back Squats?
For this squat the bar is place in front of the neck. Front Squats are a quad dominant squat. So front squats work the front of the leg. The are a great exercise to develop larger quads.
For this squat the bar is placed behind the neck. Back Squats are a posterior chain exercise. The posterior chain consists of the hamstrings, glutes and erector muscle of the lower back. The back squat works the back of the legs.
Both Front Squats and Back Squats are GREAT lower body lifts and should be incorporated to most training programs… 18 or 80 years old you should be squatting.
How Much Protein should I eat?
For most people 1 gram per pound of weight. Keep it that simple. You should eat 1 gram for every pound of weight on the scale. Not lean weight, not kilo of weight. So if you weight 135 pounds you should eat 135 grams of protein per day.
Carbs and Powerlifting
Powerlifters need the same protein as listed above and they also need plenty of carbs. This is part of a larger discussion that includes weight, total calories consumed and number of times per week training. If you are a powerlifter you should not eat any and everything and you should not get fat for the sake of getting bigger.
On the scale food is key to break a plateau. Eat by Color is an EASY way to make better food choices and keep the scale moving. Most importantly, Eat by Color can be followed for the rest of your life. No excluding carbs completely, no counting or any other dieting.
In the gym a change of program will get the bar moving and with more weight. If the front squat has stalled, start doing back squats. One thing is for sure more of the same workout is NOT going to smash the plateau.
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Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 20 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.
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