The 30 day squat challenge has been around the web as an effective workout, but the truth is that the muscle needs to recover, so you shouldn't squat everyday, especially when starting with 50 squats while you're still a beginner. Below you will find a more effective butt and leg challenge:
- You squat on Monday, Wednesday, and Friday.
- You do not squat on the other 4 days of the week as your body is making positive changes and needs rest to get the job done.
- You do 2 sets of squats in each workout in the 8-12 rep range i.e. the weight you lift on both sets must be light enough that you can get at least 8 reps, but heavy enough that you can’t get more than 12.
- You MUST write down and record the weight used and the number of reps you got on each set of every workout.
- The Important Part: This is what is going to bring results – When you can get 12 or more reps at a given weight, you make a note to use a heavier weight in the next workout.
- Example – If you’re a beginner and on Monday you got 12 reps at 100lbs, you note that on Wednesday you must use more than 100lbs. Increasing the load by 5%-10% is the best approach. So on Wednesday, you’d want to use 105-110lbs.
- Your job is to try to get more reps and more weight over the 4 weeks.
