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🙌The Truth: Why A '30 Day Squat Challenge' Won't Get You A Big Butt 🙌 Expert Advice
Health & Fitness
I hate to burst people's bubble (no pun intended) but there are a lot of misconceptions about squat challenges that I want to clear up. This knowledge comes from my bachelors degree in exercise science, medical studies, and certified personal training and strength and conditioning knowledge.
"Insanity is doing the same thing over and over, and expecting different results." -Albert Einstein
The same applies to exercise. The muscles won't grow unless you keep increasing the demands (difficulty and amount of weight) during exercise. Period. Doing the same squat routine everyday is not going to grow your butt muscles. I added a couple inches to my Brazilian client's butt (unfortunately she didn't have one), but it took hard work on her part, varied exercises , and increasing weights each week.
Quantity: you've probably heard there is a 'rep range' to build muscle. This is true. However people think 'if I do 12 reps for three sets I can build muscle' which is only half true. The other half of the story is that those 12 reps better be damn hard and you should be struggling toward the end to finish. Doing high repetitions (more than 15 or 20) builds endurance, NOT SIZE. In fact, similarly to endurance running, it actually shrinks muscle fibers (notice most runners have a small frame and butt).
These factors are important in building muscle, but the last component is also very important: nutrition. Not only is getting enough protein important, but more importantly, getting enough calories. If you are breaking down fat from dieting, you are also breaking down muscle and it's impossible to build a bigger butt if you're dieting. This doesn't mean bulk up and eat all the time, just eat when you're hungry and listen to your body. The reason to lift while dieting (and why it is recommended) is that your body keeps the muscle you already have because your body thinks it needs it.
Your body repairs itself and grows when you take time off from lifting. Building muscle literally breaks it down before it can build bigger and stronger. Doing any weight training back to back days on the same muscles will inhibit this process (even if the exercises are just body weight squats). This is why it is recommended to never lift weights two days in a row for the same muscle group, while I'd be more specific in saying if you're still sore, don't work it out.
If you don't currently do resistance training you will see results after a month (no less) of doing a squat challenge, but you will only see slight changes. This is called muscle tone. Muscle tone isn't the same thing as definition. Tone is when the muscle is partially contracted at rest, meaning your butt will be a little perkier if you're standing around than it used to be, but it won't be much bigger. Squat challenges are also good for building leg endurance, but that's about it.
I hope you found this informative and useful, and I hope I didn't offend anyone. My intention is only to help everyone get the most out of their time working out, and to help people reach their goals (why I started personal training). Thanks for reading.
Please like and share, it's very appreciated! Thanks 😘