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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 5 | 3-5 | 3-5 min |
| Hypertrophy | 4 | 8-12 | 60-90s |
| Endurance | 3 | 15-20 | 30-45s |
| Fat Loss | 3 | 12-15 | 45-60s |
Add Barbell Squat to your workout. FitCommit tracks sets, reps, and calories burned.
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5
cal/min light
8
cal/min moderate
12
cal/min vigorous
Bar on front delts, more quad focus
2-second pause at bottom for power
Squat to box for depth control
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Barbell Squat is suitable for those with some training experience. Build up from lighter weights focusing on form.
Barbell Squat primarily targets the Quadriceps, Glutes. Secondary muscles include Hamstrings, Erector Spinae, Core. This makes it effective for Legs development.
Most people benefit from doing Barbell Squat 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
Build muscle and lose fat at the same time
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