Illustration of a man doing a barbell front squat

The Benefits of Goblet Squats & Front Squats

Squats are the biggest lift, engaging the most muscle mass and stimulating the most muscle growth. And of all the squat variations, front squats are the best for building muscle.

Powerlifters have low-bar squats, which allow them to lift more weight. Athletes have high-bar squats, which allow them to focus on their quads. We usually use goblet squats and front squats, which allow us to stimulate more overall muscle growth, especially in our postural muscles.

Front-loaded squats are a better default for almost everyone else. They let us squat deeper, thicken our back muscles, straighten our posture, and bulk up our serratus muscles. They’re also the safest squat variation, rivalled only by safety-bar squats and hack squats.

Here’s why.

A skinny guy bulking up and becoming muscular, illustrated by Shane Duquette.

What are Front-Loaded Squats?

Before we talk about the benefits, let’s clear up what we mean by front-loaded squats. Front squats are usually done with a barbell, but you get the same benefits from any squat where you hold the weight in front of your body. That includes barbell front squats, goblet squats, Zercher squats, zombie squats, and so on.

Illustration of a man doing a dumbbell goblet squat.

The goblet squat is the best variation for beginners, but it’s not just a beginner’s lift. It remains one of the best bulking lifts until we grow too strong for them—until we can do 12+ reps with the heaviest dumbbells we have access to.

Illustration showing how to do squats with two dumbbells or kettlebells.
The “racked” double-dumbbell or kettlebell squat.

Once we get too strong for goblet squats, there’s the option of holding two dumbbells in a racked position. If you have a barbell, though, it’s a great time to learn the classic front squat:

Illustration of a man doing a barbell front squat.
The front squat.

The front squat has us holding the barbell in front of us, in the crease between our collarbones and shoulders. You can load it up progressively heavier without fear of outgrowing it.

Illustration of a man doing a Zercher squat
The Zercher squat.

There are strange variations, too. The Zercher squat has us holding the barbell in the crook of our elbows, supported by our biceps and traps. It’s an advanced combination of the front squat and the goblet squat.

For the purposes of this article, we’ll be talking about all types of front squats. They’re all slightly different, but they all shift the weight forward, giving us a slew of benefits. Let’s delve deeper into those benefits.

Front Squats Work Our Upper Backs

Some people think of the classic back squat as a full-body lift, others think of them it as being a leg lift. Both groups are right.

  • A back squat is a full-body lift in the sense that it will improve our overall health and fitness. It puts a great strain on our bones, tendons, ligaments, and even our cardiovascular system, provoking a number of great full-body adaptations.
  • But back squatting won’t build muscle in our upper bodies. Only our quads, glutes, and adductors will be brought close enough to failure to stimulate a robust amount of muscle growth.

That isn’t to downplay the value of the squat. Our quads and glutes are the biggest muscles in our bodies, so any lift that challenges them will allow us to build a tremendous amount of overall muscle. It’s just that all of that muscle will be in our lower bodies, like so:

Illustration of the muscles worked with the low-bar and high-bar back squat.
Muscles worked in the back squat.

A front squat, on the other hand, is a true full-body lift. We get all of the aforementioned health and fitness benefits but also build a ton of muscle in our upper bodies, like so:

Muscles worked in the goblet squat, front squat, and Zercher squat.
Muscles worked in the front squat.

Weirdly, moving the barbell in front of our necks would bring in so much extra muscle mass. To understand why that is, we have to look at how it changes the physics of the lift:

The moment arms are calculated at the sticking point of the squat. Here’s what that means:

  • Moment arms are the horizontal distance between our joints and the weight. The longer the moment arm, the harder it is for our muscles to lift the weight.
  • The sticking point is where our muscles contract the hardest, stimulate the most muscle growth, and where most people lose the momentum they need to squat the weight up. The hardest part of the squat is when our femurs are parallel to the ground.

Now take a look at the moment arms for the upper body. The low-bar squat is easy for our backs to support. The front squat isn’t. It’s incredibly challenging for our spinal erectors, stimulating muscle growth in our upper backs. Greg Nuckols, MA, calculated that front squats work our upper backs 235% harder than back squats (source):

The obvious benefit is we’ll build more muscle in our upper backs, but there are a couple of secondary advantages, too:

Front Squats are Better for Our Posture

When it comes to our aesthetics, most people look like the fellow on the left but would rather look like the man on the right. Front squats are a great way to do that. They bulk up our spinal erectors, strengthen our backs, and improve our posture (study).

Before/After illustration of a man improving his posture.

Conventional deadlifts are great for improving the strength of our spinal erectors, too. Even overhead pressing can help. But front squats may be the single best lift for improving posture.

If your upper back muscles can keep you from caving forward while holding hundreds of pounds in front of you, it will be easy to hold your chest up in your everyday life.

Front Squats are Better for Bodybuilding

One criticism of front squats is they’re lighter than back squats. That’s true: most people can low-bar squat 35% more weight than they can front squat. The assumption is that because front squats are so much lighter, they must not be as good for bulking up the quads, glutes, and adductors. Perhaps they’re better for our upper bodies at the cost of being worse for our lower bodies.

However, front squats allow us to sink much deeper, like so:

When we squat with an upright torso, our hips are tilted further back, and our hip angle at the bottom of the squat is lower, so we can get lower without our pelvises jamming up against our femurs. That space in our hips reduces the risk of hip injuries, and it’s better for improving flexibility, mobility, and general strength.

Going deeper also allows us to get a much tighter knee angle at the bottom of the squat. That tighter knee angle means we can work our quads through a deeper range of motion. A deeper range of motion stimulates more muscle growth and builds fuller quads extending further down our legs.

Front Squats Force Proper Lifting Technique

If you back squat with bad technique, you may still be able to muscle the barbell up by doing a sort of awkward good morning. With a front squat, though, as soon as you lean forward, the weight will tumble from your shoulders. Not only does that make front squats safer, but it also makes them great for learning how to squat with perfect technique.

How to Do Front Squats

When you first learn how to front squat, it will feel like being strangled by a barbell. You may need to stretch your forearms before you can grip the barbell properly. And even with those stretches, your forearm and finger tendons might still be stretched to the point of pain.

How to do front squats (tutorial video + forearm stretches).

Here’s a video of Marco teaching the front squat. At the end, he goes over some stretches you can use to improve your forearm and shoulder mobility and flexibility, allowing you to hold the bar in a proper rack position (as opposed to using the cross grip). It will become comfortable with practice.

(You could also use a “cross grip” or “zombie” technique where you rest the barbell in the crooks of your shoulders instead of on your fingers. That works, too. Totally up to you.)

Conclusion

All squat variations are good. You can choose the one you prefer. However, when in doubt, go with front squats. They offer a slew of unique advantages, including some I didn’t cover above:

  • Deeper range of motion: Front squats are done with an upright torso, allowing for a larger range of motion and making us less likely to jam our hips into our femurs.
  • More upper back growth: Front squats are more challenging for our spinal erectors, helping us build bigger, thicker, straighter upper backs. This strength translates well to deadlifts.
  • Front squatting is great for our spines: squatting with an upright torso puts our spines under plenty of compressive force, making our spines tougher. However, there isn’t much shear stress, reducing our risk of injury, and potentially making front squats less fatiguing than other variations.
  • Front squats force better form: when front squatting, any deviation in technique dumps the weight. This means that even when squatting hard and approaching failure, front squats continue to reinforce good technique.
  • Front squats are better for our posture and shoulders: Front squats improve t-spine mobility, improving our upper back flexibility and posture.
  • Front squatting is easier on our knees. Most squat variations make our knees tougher (unless you have a preexisting injury). Front squats tend to be easier on people who already have cranky knees (study).
  • Front squats are just as good at bulking up the quads and glutes: front squats are lighter, yes, but since we’re squatting deeper, it produces equal growth in our quads and glutes (study).
  • Front squats bulk the lower portions of the quads: when we train our muscles at longer muscle lengths, it causes proportionally more muscle growth in the distal (lower) portions of our muscles.
Photo showing the Bony to Beastly Bulking Program for Skinny and Skinny-Fat Guys

Alright, that’s it for now. If you want to know the ins and outs of bulking up, we have a free newsletterIf you want a full muscle-building program, including a 5-month workout routine, a bulking diet guide, a gain-easy recipe book, and online coaching, check out our Bony to Beastly Bulking Program. We’ll teach you how to squat, too. Or, if you want a customizable intermediate bulking program, check out our Outlift Program.

Shane Duquette is the founder of Outlift, Bony to Beastly, and Bony to Bombshell, each with millions of readers. He's a Certified Conditioning Coach (CCC), has gained seventy pounds, and has over a decade of experience helping more than ten thousand naturally thin people build muscle. He also has a degree in fine arts, but those are inversely correlated with muscle growth.

Marco Walker-Ng is the founder and strength coach of Outlift, Bony to Beastly, and Bony to Bombshell. He's a certified trainer (PTS) and nutrition coach (PN) with a Bachelor's degree in Health Sciences (BHSc) from the University of Ottawa. He has over 15 years of experience helping people gain muscle and strength, with clients including college, professional, and Olympic athletes.

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43 Comments

  1. Ricky on February 6, 2020 at 8:06 am

    Love this!! Great article Shane! I’ve been front squatting a lot more recently and I can vouch for the upper back strengthening!

    • Shane Duquette on February 6, 2020 at 9:36 am

      Thanks, Ricky 😀

      • Dan on February 7, 2020 at 1:25 pm

        Article fails to mention that most people can typically squat 2x as much on their backs then they can in a front loaded position. Thereby multiplying the load and volume by 2 for the legs and glutes. Oh no! What about the back! Solved: most people can deadlift 3-4x what they can front squat. 3-4x the load, volume, etc. So just back squat as heavy as you can, then deadlift as heavy as you can on a different day. The total volume and intensity will be considerably higher, imagine what that will do to your muscle mass and strength over time compared to the front squat.

        • Shane Duquette on February 7, 2020 at 4:49 pm

          Hey Dan, thanks for the comment, man. Good points, and I agree with the general idea that our lifts have overlap between them and that no one variation is necessary to get any particular benefit.

          The article does mention that most people can back squat about 35% more weight than they can front squat, and we don’t really need to imagine what it will do to our muscle mass and strength over time: as pointed out in the article, there’s research looking into that. Even accounting for the fact that people can back squat heavier than they can front squat, they both yield the same amount of muscle growth in the lower body. However, the front squat adds in the extra upper-body growth, which I’d consider a boon.

          As for our backs, yes, the deadlift is great for bulking up our spinal erectors as well. That doesn’t negate the benefits of the front squat. It’s good to have some overlap between our lifts. In fact, you could even make the argument that the bigger back you get from front squats makes them a great assistance lift for the deadlift.

          Plus, the postural benefits of the front squat are somewhat different from the benefits you get from the deadlift. They both challenge our thoracic spine a little differently, and if anything, it seems to be the front squat that’s especially good at righting a rounded upper back. The deadlift, on the other hand, is better at strengthening our lower backs.

        • D on April 2, 2021 at 3:30 pm

          “If your goal is to squat as much weight as possible, low-bar squats are best.”

          He did mention that if you want to move the most weight, low bar squat. As a person who struggles with posture issues, front squats help me the most. And some folks’ goals will not include a 6-plate squat.

  2. Rod on February 6, 2020 at 8:48 am

    Man great brother..also dont give up on your app..it was prob the best app out there even with the bugs it had..I used it for a while until it got to corrupted and switched to muscle hack which is in so many ways worse.

    Your blogs , the way you write, the way you place diagrams , and the kind of pictures you use are perfect..even the colors are on point. I’ll keep on enjoying and sharing with others whatever you put out.

    Rod

    • Shane Duquette on February 6, 2020 at 9:37 am

      I’m not quite sure what app you mean. We don’t have an app. But thank you 🙂

  3. Lou on February 6, 2020 at 9:03 am

    Great article! Love front squats. I’m through Phase 1 of Outlift and love it. Still don’t have the forearm flexibility for the traditional grip so I compensate with the crossover. I think if I could get the traditional grip down I could do more weight. Any suggestions? Thanks!

    • Shane Duquette on February 6, 2020 at 9:35 am

      Woot, glad to hear it, man! I added a front squat video to the technique section. At the end of the video, Marco goes over some stretches that you can do before your front squats.

      Do the stretches and then see if you can use the clean grip afterwards. If you can, great. It might still hurt, but once you can practice it, it soon becomes comfortable—usually within a couple of weeks. If you still can’t use the clean grip even after stretching, no problem, just use the cross grip. Keep doing the stretches and attempting the clean grip. Eventually, you’ll get it.

      Getting better at the overhead press often frees up some flexibility there, too, so you have multiple lifts working to prepare you for it 🙂

      I’m not sure that using a clean grip would help you lift more weight, but it’ll be better for your posture and mobility for sure. You’ve got me curious now, though. Once you’ve got the clean grip down, I’d love to hear about whether your strength improves.

      • Pike on February 7, 2020 at 10:50 pm

        I’m not sure if it’s considered cheating or not, but I’ve used straps to help hold the bar more easily in front squat. Basically tie the strap around the bar like it’s your wrist then wrap it once (or twice or none depending on flexibility) around your hand and hold it in a fist with the bottom of your hand facing up. For me it feels very natural and secure and I can imagine the straps drawing a line to the ceiling and me following it

        • Shane Duquette on February 8, 2020 at 7:19 am

          That’s a good way of doing it, yeah. It might be considered cheating, sure, but we’re just trying to make the lifts suit our bodies and vice versa. Using straps is allowing you to get into a rack position that you wouldn’t be able to get into otherwise. I think that’s a great solution 🙂

        • Lou on February 8, 2020 at 4:43 pm

          Thanks! I’ll give that a whirl

      • Lou on February 8, 2020 at 4:42 pm

        Thanks Shane.. I’ll check out the videos…and keep you posted regarding progress!

  4. Dustin McMullen on February 6, 2020 at 9:39 am

    I like the article, it’s well written and the illustrations are great. Front squats are a great addition to a strength and hypertrophy based program.

    To play devils advocate:
    There’s no reason why someone who back squats can’t reach the same depth as you show for the front squat. I know of quite a few people who squat ATG on the back squat (especially with squatting shoes). On top of that there are a few peer review studies done that show similar activation across the flutes & quads for parallel vs beyond parallel.

    Also the training spinal erectors & arms while training legs is great if I’m only trying to maximize my benefits while minimizing my time in the gym. However if I’m okay with spending a bit more time in the gym in order to maximize my hypertrophy and strength I’d argue that hitting the muscle groups directly twice a week & leaving them alone to heal while I train legs is more optimum.

    Again great article and I love your take on squat variations. Keep them coming they are a joy to read!

    • Shane Duquette on February 6, 2020 at 10:15 am

      Hey Dustin, thanks, man!

      I love Devil’s advocates. Awesome. And I largely agree with you, but let me push back against that a little bit.

      To your first point, you’re totally right that some people can squat ass-to-grass while back squatting, especially with a high-bar position, especially if they don’t have much forward pelvic tilt, and especially if they have good hip anatomy for it. Even so, most people will be able to squat deeper when front squatting.

      To your second point, peak muscle activation in the quads and glutes is at around parallel, when the moment arms are the longest. However, that doesn’t mean that going deeper won’t stimulate more muscle growth. Your quads will still need to do more overall work, and they’ll still be strengthened through a larger range of motion. The sticking point will still be just above parallel, but that doesn’t make the rest of the range of motion worthless.

      Consider a barbell curl. Peak activation will be in the middle of the range of motion when our forearms are parallel to the floor. That’s when the moment arms are the longest, presenting the greatest challenge to our biceps. But does that mean that the best way to curl is to isometrically hold the barbell in that position? No. It’s still better to use a large range of motion, trying to accelerate the weight up and then lowering it back down under control. Even though biceps activation isn’t peaked in the more stretched and contracted positions, we still get more muscle growth (and more versatile strength gains) with a fuller range of motion.

      This same phenomenon is true in every lift. Peak activation happens at a certain point in the lift, often when the moment arms are the longest, but that doesn’t devalue the rest of the range of motion.

      To your third point, yeah, you could combine a few different exercises to get the benefits of front squatting. You could do the leg press for your quads, some high-bar good-mornings for your back and hips. I don’t see any problem with that. You’d be spending more time in the gym with no real added benefit, but that isn’t a problem if you enjoy that extra time in the gym—and lots of guys do.

      If it were me, though, I might still choose efficient exercises and then spend my extra time on muscles that aren’t properly stimulated with compound lifts, such as the muscles in our necks. But again, yeah, that’s still based on the idea of only wanting to spend a certain amount of time lifting weights.

      This may sound weird, but the reason I love lifting is because of the benefits that I get from it, not because I find the process inherently enjoyable. If I can get the same results with less time in the gym, freeing up more time for drawing, writing, reading, my family, etc—I’m all for it.

      • Dustin McMullen on February 6, 2020 at 10:43 am

        For sure! Range of motion is very important, especially for joint stability through strengthening of ancillary stabilizing muscles & for flexibility. Totally agree with you!

        I’m one of those weirdos that likes spending time in the gym so a push pull legs split works well for me. If I’m gone for too long those demons start talking. haha

        Great points I think our difference in approach comes from having different goals & wants from our training. Choosing front loaded squats definitely maximizes your results while keeping time spent in the gym to a minimum. I tend to overthink things & be all over the place if I don’t get some hard work in every day. In the past I’ve always worked hard outside everyday & now work a desk job so it keeps me sane lol. I try to get a shorter session in before my fiancé gets home every day instead of going longer for fewer times a week.

        Love your well thought out responses & how you always take the time to reply to everyone.

        You really know your stuff Shane! Thanks for all the amazing articles. I’ve been lurking reading your stuff since my friend got me to the gym like 7 years ago. Far from skinny these days, & I know a ton more than I used to. I still love these articles. You have a real passion for what you do & it comes through in ever way. Thanks brother!

  5. […] front squat is another good example. The front squat is the best squat variation for building overall muscle mass, but it’s also a hard lift to learn. In fact, it’s often borderline impossible for a […]

  6. […] we favour the front squat (or goblet squat), which puts more emphasis on the upper back. Similarly, when we deadlift, we put more emphasis on […]

  7. […] position). Strength training routines aren’t ideal for bulking up, though. Guys who are trying to bulk up should probably favour front-load squats, such as front squats and goblet […]

  8. […] Front Squat: Given that they allow a deeper range of motion, front squats tend to be better for overall quad development. Plus, having the barbell in front does a better job of bulking up the core and upper back, as well as helping to improve posture. That’s why, overall, we prefer front-loaded squats for bulking. […]

  9. […] The Squat (and especially the front squat) […]

  10. […] at least a minimalist approach to lower-body training, often centred around squats (especially front squats) and deadlifts (especially conventional […]

  11. […] going to look. That means that the bigger you can build your overhead press, your deadlift, your front squat, your bench press, and your chin-up, the more attractive you’ll be, and there doesn’t […]

  12. Tom on February 6, 2020 at 12:28 pm

    I agree. And work toward using a full grip on the bar because training that way will cause correct positioning and ensure thoracic spine uprightness.

  13. The Front Squat Guide (for Size) – Outlift on February 6, 2020 at 2:27 pm

    […] for building overall muscle mass, improving posture, and gaining all-around strength, making it the best default variation for bulking up. The downside is that it’s bad for powerlifting and it’s hard to […]

  14. Doc G on February 6, 2020 at 2:38 pm

    Wow, great illustrations Shane! Love the discussion of moment arms and biomechanics. I can attest that every word of this is true, and add one more observation: Because of my wrist mobility and length of forearm and maybe other factors, the standard front squat has just never worked well for me… but Zerchers are a miracle lift. In addition to everything else, they also recruit the shoulders and biceps — and the thing I don’t fully understand is they fire up my abs big time on heavier loads. (Why does one need ab contraction to hold form in a front squat? Curious.)

    For anyone thinking of trying Zerchers, take a small 20 – 24″ gym towel and wrap it around the bar to protect your elbow crease, or wear elbow wraps.

    • Shane Duquette on February 6, 2020 at 4:34 pm

      Thank you, Doc!

      Yeah, front squats are pretty sweet for the abs. Not just the transverse abdominis but also the rectus abdominis “6-pack” abs. I don’t think they’d compare against something like a chin-up or crunch, and maybe not even against an overhead press, but I’d wager they’re the best squat variation for our abs.

      If I had to hazard a guess, I think that your abs are firing so hard to keep your core braced. You’re flexing your abs to keep your pelvis from tipping back and to keep your ribs from flaring up, giving you a nice strong brace.

      Zerchers can hurt the crooks of our elbows, yeah, good point. I started with higher reps and lighter weights and then worked my way down. By the time it got heavy, I had adapted to the stress of it. But I like the idea of using the towel. That’s smart.

      If you keep doing those stretches in the tutorial video and you keep trying the front squat, I bet you’d be able to get it. But I love Zerchers. Such a badass way to squat. No harm in keeping on with those 🙂

  15. Ben on February 14, 2020 at 9:58 am

    As always, great article Shane. Really enjoyed the extra effort that went into the mathematic / physics side of it (and the illustration to make it shine).

    I remember how much I used to HATE goblet squat when I got into b2B. Now you’ve given us another reason to aim for that heaviest dumbell at the gym :p

    • Shane Duquette on February 15, 2020 at 8:28 pm

      Thanks, Ben!

      Ahaha yeah, that’s one of the reasons why I wanted to write this article. Sometimes it’s hard to get stoked about doing a lift that’s so brutally challenging, especially since it doesn’t work our biceps, shoulders, or chest. But when we dig deeper into squats, they’re really cool. The more research I did into their benefits, the more I started enjoying my squat sessions 🙂

  16. Daniel on February 16, 2020 at 4:24 am

    Great article Shane

    I used to do Front Squat A LOT. It is what I started with in CrossFit, then took it to Powerlifting classes, hundreds of reps of FS, all the time.

    BS is indeed demanding on shoulders, let alone in my case after left shoulder injury. I tried BS for some time, it hurts, does not feel stable and from experience I like to see the bar and if too heavy drop it in front of me and step back vs. getting pinned underneath it.

    This article reminded me how I actually miss FS. I think I will replace all my BS with FS again.

  17. […] at the overall movement pattern. Conventional deadlifts, Romanian deadlifts, barbell rows, and front-loaded squats are all […]

  18. […] how moment arms affect the dynamics of our lifts can help us choose between front squats and back squats, sumo and conventional deadlift stances, and how wide to grip the barbell when bench pressing, […]

  19. […] per week. Start each workout with a couple of big compound lifts. Something along the lines of front-loaded squats, conventional deadlifts, chin-ups, bench press (or push-ups), overhead presses. The lifts will vary […]

  20. […] something like a front squat done with a barbell, dumbbells, or kettlebells, where we squat down as deep as our hips and knees […]

  21. Sherri Owen on March 20, 2022 at 8:39 am

    Hi. I like the idea of using front squats, but my squat depth is limited by my ankle mobility. Can you recommend ways to deepen my squat by increasing ankle flexibility?

    • Shane Duquette on March 21, 2022 at 2:28 pm

      Let me ask Marco about increasing flexibility.

      You can also get squat shoes, raise your heels up on small weight plates, or use squat wedges. All of those will raise your heels up, reducing the amount of ankle mobility you need to squat. I know that’s not quite your question, though. I’ll add another comment when I hear back from Marco.

      • Sherri Owen on March 22, 2022 at 1:33 pm

        Thank you Shane. I used front squats for my most recent workout and I love that I feel it in new places. Any help will be appreciated as I’m hoping to keep up with front squats.

        • Shane Duquette on March 23, 2022 at 9:50 am

          He’s recommending that you make sure your hips are in a neutral position. If they’re tilted forward, you might be jamming your femurs into your pelvis earlier than you need to. If that’s the case, you might not need as much ankle mobility as you think.

          He’s also saying that you can try keeping your weight on the MIDDLE of your foot. If you’re too much on your heels, it can be harder to keep your torso upright. If you’re too much on your toes, it’s great for keeping upright, but it can put a ton of tension in your calves, reducing your mobility in your ankles. If you keep your weight balanced between your heels and toes—a “tripod foot”—then you might find it easier to go deeper.

          You can also try sitting in a deep squat as a type of stretch. Just hang out there for a few minutes each day trying to make the position more natural and comfortable. Over time, you might find that your ankles open up a bit. Or maybe you find it more intuitive to sink into a comfortable position at the bottom of the squat once you’ve gotten intimate with it outside the gym.

          • Sherri Owen on March 23, 2022 at 6:35 pm

            Thank you.



  22. AB on January 29, 2024 at 10:31 pm

    Hey Shane, if I can goblet squat 90Ibs for 12 reps before failure would my transition to front squats be about the same weight and rep range?

    • Shane Duquette on January 30, 2024 at 12:00 pm

      Hey AB, I’d expect to be able to lift quite a bit more! You aren’t holding the weight in your hands anymore, and you’re bringing it even closer to your body. That improves your leverage a little bit.

      When you transition, you could warm up with gradually heavier sets until you get to 90 pounds, see how it feels, and continue adding weight accordingly. Anywhere from 6–20 reps is great for building muscle, so it’s okay if you aren’t getting exactly 12 reps. Work up to a weight that seems challenging and see how many reps you can get with it. Adjust from there.

  23. AB on January 30, 2024 at 4:32 pm

    Thanks for the suggestion!

    I just started the 4 day Outlift program and the short rest times in phase one are kind of brutal. I was barely able to get 11 reps with 100 pounds on the infinity set for front squats, which seems kinda low.

    I think my own expectations were off because I would always take as much rest as needed on goblet squats. Now I’m very strict with the rest times and it’s definitely effecting my performance.

    • Shane Duquette on January 31, 2024 at 8:59 am

      I hear you. The first phase is rough. I had the same experience. I almost never program short rest times, but Marco is a big fan of it in earlier phases, and I think he’s right—I think it helps. The higher rep ranges and shorter rest times provoke cardiovascular adaptations in your muscles, making it easier for your body to feed and fuel them. That seems to help with muscle growth.

      It gets easier in phases 2–3. Hold fast!

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