High rep air squats. Workout A – Upper Body Focus.
- High rep air squats. Light squats can be done fast for high reps (e.
- High rep air squats. Let’s break down what type of squat rep . Basically, I intend to do at least 20 air squats a day for the rest of my life, if only for joint longevity. Mar 15, 2018 · Also, try and put your hand against a wall palm side with fingers pointed down, then stretch out arm extended while turning your chest away. Here’s what you can expect when you push yourself with the 20-rep squat program. Hindu squats help improve your balance and strengthen your core stabilizers as you need to balance yourself on your heels for a good part of the exercise. Working all your major lower body muscles, air squats are also great for hip and knee mobility and health. Dec 4, 2012 · Your goal is to make the 2. If you want big legs, seasoned lifting vets will often tell you this: Eat, and do 20 rep squats. If maximal strength is your goal, do 1-5 reps in 4 to 6 sets. That’s what “air” refers to; no added resistance. Feb 18, 2022 · This dumbbell and bodyweight chipper is exactly that, combining squatting, pushing, pulling and rowing in a high-rep session to smoke your legs, shoulders, back and core. Very quickly your body will adapt to high sets and high reps, and the benefits will be outweighed by the time it takes to perform them. At the depth Dec 15, 2020 · Stand with your feet a little wider than shoulder width apart, with your feet in a comfortable position for you (I like to point my toes slightly out). Training ideas & inspiration for functional fitness athletes. Both groups followed the same training program – bench press, military press, wide grip lat pulldown, seated cable row, squat, leg press and leg extension – three times per week for eight weeks, but with one key difference. But not all moves lend themselves to both approaches! Rather than risking life and limb under the bar, use these smart approaches! John Rusin, DPT, CSCS. Apr 7, 2022 · Benefits of Performing the Hindu Squat. The Descent: Initiate the squat by pushing your hips back, as if you’re sitting in an imaginary chair. Start your return to a fully standing position, but stop after you’ve raised 1/4 of the way up from the bottom. Increases upper body strength and endurance. Set a timer for 3 minutes and do as many push-ups as you can. Sets 1 and 2 are a breeze, then the pain begins. High reps, low weight. That counts as 1 complete rep. In one study done on adolescent boys in Japan, the participants who completed 100 bodyweight squats per day saw a 4. 1. Popular workouts of the day (WODs). To build strength and size, you need both low reps and epic burnouts. Jul 15, 2022 · There is no load beyond your own body weight, so the only way you can progress a prisoner squat is by doing more reps or more sets. NEWSLETTERS. Paused Squats - 3 sets of 6-8 reps. April 20, 2024. Mar 14, 2023 · Sets and Reps: Air squats (as a warm-up) 5 sets of 12 reps: Russian twist with weights : 2-3 sets of 10 reps: Push-ups: 3-4 sets of 10-12 reps: Kettlebell swings : 3-4 sets of 12-15 reps: Bench dips: 3 sets of 10 reps: Child pose and cat-cow pose (cool down) 1-2 minute Oct 30, 2012 · High rep squats will hit your quadriceps, hamstrings, calves, glutes, lower back and core muscles and leave you gasping for air and with legs like jello. B1 – Squat – 1 x 20 ***This is your 20 Rep Squat and should be done with your 8-12 rep max. Pounds (lb) Kilograms (kg) Our community Bodyweight Squat standards are based on 153,560 lifts by Strength Level users. So 3 workouts a week for 6 weeks adds up to 18 total workouts, and 18 x 2. Improves Balance and Coordination. You can grow muscle at any rep range if you go close or to failure. That said, for muscular endurance and conditioning, air squats are very hard to beat. So I've been alternating between high rep and low rep days with squats and progressive overloading on both. Feb 6, 2020 · 1 x 20 squats. Sets of six should be the maximum you do, as muscles involved in maintaining the "rack" position may fatigue Mar 29, 2024 · Think about bringing your butt down. The only reason to squat is if you're a powerlifter. Parallel depth or slightly Nausea when doing high reps of squats. I don’t care if you squat over 500, do 135x20 for your first trial set. Explore the 50 best destinations in America and more with the MEN'S JOURNAL Travel Awards. 01-16-2022, 11:54 AM #5. 2% decrease in body fat. Sep 25, 2014 · The 15-30 progression: start with 15 reps, gradually work up to 30 reps with the same weight. Right now I'm doing 4 sets of 8 reps at 200 lbs for high rep Jan 11, 2017 · The squat provides a high degree of challenge to all three of these components and improvement in all of these areas leads to the prevention of injury. Strengthens the back muscles, particularly the latissimus dorsi. Shamrock says that strong legs are the foundation of fighting and squats are the ultimate test of a man's heart and lungs. In a nut shell, it builds ALL Kinds of STRONG. •. However, you’ll probably need to do high reps sets to fatigue your legs, e. Workout A – Upper Body Focus. Take a few weeks to work up to one all-out set of 20. As you progress through the reps you will need to take more breaths in between reps. The bodyweight or air squat is a CrossFit staple. This program is inherently associated with packing on pounds of muscular bodyweight. However, these numbers can vary significantly. 2% increase in quad muscle thickness, and a 16% increase in quad strength. Apr 18, 2023 · Why This Goblet Variation Is Effective. How To. For example, a single rep of a 4-2-0 tempo is 6 seconds of work each rep. Rest 3 - 5 minutes if you do between 3 - 5 reps as this is considered more of a max strength lift or 2 - 3 minutes if you do 6 - 12 reps as this is more hypertrophy (muscle building). 5 sets of 10 vs 10 sets of 5. Mar 14, 2021 · 1. Squats cannot be considered cardio in the normal sense. I myself prefer back raises where I focus on hyper extending the hips of course. A – Squats w/unloaded bar – 1 x 10. If you want to avoid soreness build up slowly to 100 a day over the course of a week or so. Aug 21, 2023 · 2. Jan 12, 2001 · The intensity is too low and the reps are too high. #3: They strengthen the upper back One of the most unsung exercises for upper back Jan 12, 2023 · 11. For example, begin with a weight you know you can handle for 20 reps but start by performing 15. 5-pound plates rattle at the top of each rep. Set the timer for 5 minutes and do as many squats you can. On first lower day I do heavy squats 3x5, high rep RLDLS and rest are machines high reps. Jul 25, 2023 · Remember: start by using ultra-high reps for one movement at a time, don’t just jump into cranking out sets of 50 everywhere. In my younger days, I powerlifted, but after a number of injuries (not lifting related), and getting old, my desire to squat 260kg is no longer there. To top it off you don't need to do 95 reps prior to getting there. ) can be done for 5-12 reps. Weight should be on the back of your heels. For example, after a warm-up with a light weight for 10 to 12 reps, do 10 sets of five reps each of barbell squats. This variation provides the full body stability benefits of placing a load into the anteriorly loaded goblet position, but also aids in the balance and coordination requirements of the squat pattern by increasing the ground contact between the barbell and your hands. Squats are definitely a resistance exercise that are primarily intended to increase your muscle strength and tone. Squatting can burn more calories than the treadmill per minute. Developing Strength. Like any effective program, be it a strength or endurance program, a bodyweight training program should be progressive over time, with each week building from the previous. High Reps vs Low Reps for Muscle Growth. The 100-rep Squat Workout - Men's Journal. The Bodyweight Squat: This is the core of the submission fighter's training. The 6 sets of squats seems to drive hormonal responses of GH, C and IGF-1, which may play a significant role in stimulating muscle growth and tissue regeneration. Here’s a step-by-step guide on how to perform a perfect air squat: Positioning: Stand with your feet shoulder-width apart, toes pointing slightly outward. The air squat is a CrossFit staple and an excellent alternative to barbell squats. Don't Do High-Rep Squats, Deads, And Bench! Do These Instead. Aug 23, 2023 · A high-rep set of air squats will leave you puffing and panting like a cardio workout. Start doing 20 reps with a light, manageable weight. , 30-50 or even more. Feb 12, 2016 · When we squat heavy weight with a barbell (for example anything over 80% of your 1 rep-maximum), it is advised to take a large breath and hold it through the entire repetition. Plus, how low to air squat for the greatest benefits. But here I have a solution to this, if I do 200 squats routine, the last 10 reps or 20 if you can, I will do jump squats, the last one will feel like a one rep max. 5 equals 45 kilos. However, it is possible to structure your squat workout May 24, 2023 · Benefits of bodyweight squats include muscle hypertrophy, increase in lower body strength, and improved mobility. I also feel super out of breath after high rep sets, and my heart rate stays elevated for a few minutes. Build functional lower-body Nov 22, 2021 · Tip #1: Create a progressive program. it's also faster to get the reps in. Nov 2, 2016 · Here’s what you can expect from training your legs with higher reps: Extreme pumps in your quads and hams. Hold the dumbbell on one end, with your Apr 1, 2022 · Squat to the bottom of the cyclist squat just like normal. In terms of HIT and high rep work vs. Weighted Squats. If you do 3-4 sets of back squats that's nearly 16 effective reps, that's a great session. You will have better body composition. Set 3, 4, and 5: Three full range of motion "growth zone" sets of 15 reps each, resting 2-3 minutes between each set. What is The 100 Squats A Day Challenge? The 100 squats-a-day challenge is as straightforward as it sounds – do 100 air squats every day for a month. g. The rep work builds muscle and tendon strength. Improves posture and spinal alignment. Feb 7, 2020 · Calories Burned with Squats. Your overall conditioning will improve. A bunch of strain on your back, will cause low back problems in the future. Start by getting into a comfortable standing position, standing with your feet a bit wider than shoulder-width apart and your toes pointing out at a comfortable angle Mar 29, 2024 · Beginners can gain muscle from doing bodyweight squats. Burn a lot of calories. Squat for reps. Goblet squat 5-7 sets of 5 reps, starting with 10 pounds and moving up in increments of 20 pounds, resting for 45-60 seconds between. Feb 3, 2023 · That’s what the 30-day 100-rep squat challenge is all about! In this article, we reveal the benefits and drawbacks of this popular fitness challenge and how to get the best results. Now, I do high rep squats, with low weight (80-100kg). Three ways to do this include: Increase volume over time, adding repetitions each session and each week. Plus tips, scaling options, demos, and the background story behind each benchmark WOD. They differ in price by about $30, with the Titan Fitness Safety Squat Bar being more affordable. 5 kilograms for every scheduled workout of the 6-week program. Weight Unit. Improving pedal stroke and peak torque occurs earlier and improves efficiency. With air squats it's difficult to go to failure that feels like a one rep max type of failure. Compare With. My two cents. You’ll burn more fat from the increased volume of your workouts. The great thing about air squats is that they don’t require any equipment. That number, 45, is what you'd subtract from your 5-rep max. The more upright you can keep your torso, the better. B2 – Dumbbell Pullover – 1 x 20. That being said, extremely high-rep bodyweight squat workouts will eventually switch from recruiting slow-twitch muscle Oct 16, 2023 · Air squats Pyramid sets: 20, 18, 16, 14, 12, 10, 12, 14, 16, 18, 20 reps Standing tall, keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at Anyway, after 3 weeks of many burpees and a week off, I went to get back to the high reps and I found my legs were not having it. 1C) Band Pull Aparts x 15 / 15 (overhand / underhand) Jan 11, 2022 · I have been adding 10# a week on my dead’s for 4-8 reps for the last 5 weeks starting at 345. It is an ideal exercise to strengthen the entire lower limb for both sporting and daily living applications. Nov 15, 2016 · 1. Using this ‘new’ approach, Berry had been able to encourage muscular growth at monstorous – and previously unheard of – rates in his athletes. Back is feeling good, it’s eithier my new foot position or these high rep squats making for good recovery or both. The 8 benefits of doing squats for weight loss are: You will build more muscle. July 13, 2017. Lower your hips back and down at the same time, keeping your weight on your heels. Size. Dec 18, 2023 · Proper breathing techniques during the powerlifting squat require a systematic 2B approach. 15. Jul 13, 2017 · Do These Instead. Instead of just having your feet in May 10, 2023 · Follow these instructions to master the air squats: Begin standing with your feet at shoulder-width distance and toes pointed out. One of the most important physiological effects of high rep squats is their effects on fat burning, muscle building hormones. Keep your elbows high. Therefore, intentionally high volume (12 sets) or low volume (3 sets) are not an effective stimuli for endocrine responses of trained individuals. However, an advanced trainee, who already has substantial leg mass through resistance training, will find it difficult to build muscle through bodyweight squats alone. Male. It takes me 3 minutes to complete 1 set all out set of 20 rep squats. If you have a lower body day, and you aren't sure what to do, then squat. The Exercises. High-frequency squatting, high-calorie intake, and consistent hard work should be a reliable recipe for progress in the gym. May 12, 2022 · Here are 4 considerations you need to make when programming a tempo squat: Rep and Set Ranges. The goal with the front squat is to work your knees through a complete range of motion, even if that limits how much weight you can lift. Incline dumbbell press 2 x 12 superset w/ chin-ups 2 x 12 (no rest) Chin-ups 2 x 12 superset w/ hammer curls 2 x 10-12 (30-second rest between superset) Lying leg curls 2 x 20 (perform a drop set by performing 10 reps to failure then drop the weight and complete the remaining 10 reps). Displaying Strength vs. Jan 9, 2023 · Horizontal Pull: 1 set x 6-8 reps, 1 set x 12-15 reps; Wednesday: Lower Body. 20 Rep Squats - 1 set of 20 reps. Study #1: 100 bodyweight squats per day saw a 4. Doing squats with a weight vest is a good warm-up. Deadlifts involve a long list of muscles, and, as such, they burn a lot of calories. Finished with some clean and presses with 115 for 2 sets of 6. C1 – Barbell Bench Press – 2 x 6-8. You will get stronger. Apr 29, 2020 · On the contrary, weighted squats offer you the opportunity to feel like you're approaching failure, usually around rep 6 or 7 out of a set of 10 if you choose an appropriate weight. Set 6: One all-out 30-rep "pump" set. With higher rep says I'm able to put the weight up but it totally takes me out of breath and makes me nauseous and strong urge to puke. If you are training legs once a week, here is a sample workout you could do using paused squats that will hammer your legs: Squats - 2 sets of 5 reps, heavy work. Speaking of reps, stay away from doing high-rep front squats. During reps 15-20 you may need to take 5 or more big mouthfuls of air in between reps. Sep 1, 2021 · Figure out your 5-rep squat max. High rep squats create an anabolic environment for muscle building and fat loss. B. Now when you calculate your 5 sets of 5 at 70% for pause squats, it will be 125lbs (180lbs X 0. Learn how to do the air squat exercise with good form. Jul 20, 2017 · The 20 Rep Squat Program. I figure that’s Nov 6, 2008 · If you've never done high-rep deadlift sets, you're in for a humbling experience. But the problem is, I cannot do high volume squats, anytime I cross the 5 rep I am burned out, on any weight, literally, even the bar alone. 9). Pausing for 3-5 seconds while you are “down in the hole” will increase muscle-building time under tension and force you to explode up, which helps develop strength and power. Jun 8, 2020 · High rep squats are hard, but they have so, so many benefits. Jump squats are always done at moderate to low reps. Over the past few weeks I decided to do some higher Jun 20, 2023 · If you’re looking for a high-value safety squat bar, the top two come from REP and Titan. Start your first workout with one set of 18 to 20 reps, using a moderate weight. They' Jun 9, 2012 · Squats are useless. Example 3: Alternate doing 20 push-ups and 40 squats for 6 minutes. Increase in Muscle Strength. 7). Here are the details: Start by performing reps of goblet squats with 10 pounds. Bodybuilders do not need to squat, and no you're not a pussy if you don't squat. Bench Press: 5×5 with 85% 1RM. Requiring no equipment, air squats are ideal for home workouts and for anyone who prefers to exercise outdoors or without relying on a gym. However, you may have to do high-rep sets to challenge your leg muscles. 1B) Back Extensions x 15. Start with a relatively easy weight, like 135 pounds. Engage your core, keep your chest up (pull shoulder blades towards each other), and bend your knees to squat down like you are getting ready to sit in a chair. 30 very easy reps, full range of motion, followed by a 60-90 second rest. Stand facing a wall, approximately 2 to 3 feet away, holding a medicine ball at head height. Then, 1 set of 25 reps with half of your body weight. Feb 16, 2022 · Set Your Stance to Squat. Air squat x 40,30,20,10. Studies have shown that weighted-vest has a priming effect on leg stiffness and running economy. On second lower day I am supposed to do high volume squats and heavy deadlifts. After a while, you have to If they have long legs and are not built to squat, assistance exercises (leg extension, Reverse Nordic, Front foot elevated split squat etc. freddyfubar. Rader strongly recommended a gradual buildup. Doing high-rep deadlifts will increase your energy expenditure, contribute to your calorie expenditure, and help with fat burning and weight loss. Set 2: Second warm-up. We have the same problem with pushups and situps. Exercise. Stand with your feet hip-width apart, and toes pointed slightly out. If muscle growth and size are your goals, do 6-12 reps in 2 to 4 sets. "Sports Medicine" asserts that high-volume resistance training of moderate-to-high-intensity with short rest intervals stimulates greater hormonal response than high-intensity low-volume resistance training with long rest intervals. You're just not a retard who believes that squatting makes you a man. Find the right workout, right when you need it. Aug 15, 2022 · Higher rep squats not only build strength in the muscles, but also in the tendons, ligaments, and joints overall. Last week I only did 4 reps. The first will take like 15-20 minutes across. Aug 22, 2023 · If muscle endurance is your goal, do 8-12 reps in 1 to 3 sets. 2. I realized that my abstinence from high rep squatting had stiffened my joints. back squat at 1RM snatch weight, 3x6 <10s set duration). Return to the bottom of the squat, and then rise to your fully standing position. Usually this type of breathing is not needed for higher repetition sets with low weight. Light squats can be done fast for high reps (e. 20 easy reps, full range of motion, followed by a brief rest. Group one did 3 sets of 8-12 reps to failure with a heavy(ish May 27, 2017 · Here is an article of SF about high reps: Strength in Numbers: A Case for Push-up Endurance Training Matt Furey's Royal court use the same principle with hindu push ups and hindu squats Edit a few hours later: Here is an article of S. Muscle fiber recruitment (starts with slow twitch and uses fast twitch for high power but has limited energy) weight training strengthens your slow twitch to the point where you have to put out less power for a given power level. Do a 4-second eccentric (the negative or lowering phase) and a "fast as you can" concentric (the lifting phase). Faster gains in overall leg size and mass. Despite using no additional equipment, this exercise still provides an effective lower body workout. Muscular Endurance To improve muscular endurance you typically need to perform sets of 15 or more repetitions using a weight that's less than 60 percent of your single rep max (the heaviest Apr 10, 2014 · Set 1: First warm-up. Holding your breath throughout the entire rep or using some forceful exhalation will allow you to achieve optimal breathing technique during the squat. 1C) Band Pull Aparts x 15 / 15 (overhand / underhand) Aug 2, 2023 · Here are the primary benefits of doing 20-rep sets of deadlifts: #1. I find that front squats and especially back squats (olympic style) tighten the rectus femoris quite a bit which cause knee, hip and lower back pain. Maxwell about high rep > squats: The Official Steve Maxwell Website Jan 7, 2014 · Paused squats and muscle building split workouts. Jan 26, 2019 · 14 Weeks of High Reps and High Pain Weeks 1-7 – Work Legs Once a Week Squats. Here is my warm up prior to a session focused on getting in my heavy Box Squats: 3 Rounds of: 1A) Sleds x 100 ft. Here are the benefits of including the squat variation in your training regimen: 1. However, when you are squatting heavy for a few reps it is crucial. I’ve been doing a lot of 4x8 workouts, and after almost every set of 8 I feel lightheaded and faint. Paused Squats. Example 2: Do 3 minutes of burpees using full push-up and good squat position each time. 8 sets of 15 reps. If I wait about 5 minutes, it totally clears up, and I can squat again feeling good as new. more conventional training systems, the truth is often more gray than it is black and white. Another way you can implement squats with a weight vest is during your warm-up before a sports game, track and field, running, or cycling. Take that 5-rep max number and subtract 2. Mar 25, 2022 · Air squats, also known as bodyweight squats, are something of a CrossFit staple. One set of 20 rep squats has a lot more to offer than many of us think. 100 air squats a day is no where in the realm of over training. I do 6 sets of 25 reps, with an active rest between sets of 25 bodyweight ball squats (fit ball against wall, not standing on it). Jun 21, 2021 · Air squats strengthen your quads, glutes, calves and core. A high-rep set of air squats is very cardiovascularly demanding, so it’ll help improve your fitness and burn lots of calories, too. Similar to the squat program, you don't have to do the same reps and sets every Aug 13, 2018 · The Goblet Squat Ramp-Up and Test. If you can’t squat 135x20 comfortably, you shouldn’t be doing this yet. Keep your chest up, shoulders back, and engage your core for stability. Adding a mid-rep pause is one of the easiest ways to add a little variation to your squat workout. So to combat this I recommend a hip hyper extension exercise. Can be modified for different fitness levels and goals. I've found these ranges work well for many people but not everyone. My squat stats are 242 lbs 5 rep ATG. According to Harvard Health Publishing, performing a general weight lifting program for 30 minutes will burn 90 calories if you weigh 125 pounds, 112 calories for a 155-pound person and 133 calories for a person who weighs 185 pounds. Helped me a ton in terms of stretching out my forearms and biceps for front squats, but also my neck and chest as well which may help with the headaches. Jan 25, 2017 · 1. Squats trigger a metabolic and hormonal response conducive to weight loss. Squats strengthen joints and tendons: One of the drawbacks of strength training with weights, particularly heavier weights used for lower reps, is the potential for joint (ligaments May 8, 2023 · If you wanted to do that same workout using the pause squat, then you would use a rep max that is 90% of your 1 rep max back squat. 2% decrease in body fat, a 3. Sink as deep as you can, even if it means lifting lighter weights. High reps will bring out those striations in your legs. Engage the abs; pull the shoulder blades down and back, and keep Sep 15, 2019 · Basically, I’ve been feeling light headed after high rep squats for a while. Jan 11, 2017 · The squat provides a high degree of challenge to all three of these components and improvement in all of these areas leads to the prevention of injury. The Titan bar, modeled after the great EliteFTS bar, has some fantastic features, like removable handles and a pitch-perfect 22-degree camber angle. even though there is no added weight, they cannot be considered cardio just like push-ups cannot be considered cardio. Tempo squats are better programmed as lower reps and higher sets. As the weights get heavier, it becomes more difficult to keep the bar speed high in 5r or 8r or 10r compared to a triple, double or single. Incline Bench Press: 2×4 with 75% The most important things you need to be doing are high rep squats and conditioning if you aren’t already. High reps seem to work well, 8-12. For each rep take a couple big mouthfuls of air, hold your breath, squat down and up, and repeat. For the average gym goer, 3 - 4 sets of anywhere between 3 - 12 reps of squats will help you build strength and muscle. Asking a question this way is just a layman's way of talking about rep ranges. the problem of higher rep sets vs lower rep sets is barspeed. In this cause, you would use 180lbs as your pause squat 1 rep max (200lbs X 0. Unless you're entering an endurance competition or testing yourself Mar 24, 2020 · Perform 100 bodyweight/air squats. Steps: Aug 5, 2015 · Example 1: A. Air squat . Sure, that’ll work for big legs. Make the exercise harder so you can only achieve about 6 to 12 reps, with good form (and repeat for 3 to 4 sets after about 2 mins rest) IE Pistols, Sissy's, Split Squats, Cossacks, Weighted / Resistance Bands , Explosive, Slower Tempo, Shrimps etc etc. If this is your first time performing high rep squats, start a bit conservative. Targets multiple muscle groups, including the shoulders and biceps. Air Squats vs. Air Squat Benefits. As you can imagine doing a set of 8 tempo reps isn’t going to be the most fun, nor the most productive. Bodyweight Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Apr 3, 2014 · The origins of the 20 Rep Squat routine date back to the 1930s when American weightligting coach Mark Berry began to tout the benefits of high repetition squats in Alan Calvert’s Strength magazine. Finish with the glutes as you stand tall, and reset your breath before descending for subsequent reps. This creates optimal spinal alignment, super-stiffness, and high levels of intra-abdominal pressure. After this first bout of soreness goes away it probably won't happen again only doing 100. Air squats . May 24, 2023 · Benefits of 20-Rep Squats. Leg Press - 4 sets of 15-20 reps. Once you can do 30 reps add weight and start over. Bodyweight squats and weighted squats share the same basic technique. Squat Variation or Leg Press: 1 set x 8-10 reps, 1 set x 15-20 reps; RDL/Leg Curl (alternate week to week): 2 sets x 8-10 reps; Lunge Variation: 3 sets x 15-20 reps; Calf Raise: 2 sets x 10-15 reps; Friday: Whole Body (One set of each exercise) 50-Rep Goblet Squat Jul 6, 2018 · Key Point: High reps squats for fat loss ramp up energy expenditure – a large component of calorie output. ae eo nu py nn ax dc vo tm hy