30-Day Squat Challenge

delfy778
delfy778 Posts: 4 Member
edited November 17 in Fitness and Exercise
Wondering if anyone has ever done a 30-day squat challenge and, if so, did it yield results? I've been doing squats and lunges several times a week for a few months now, but I'm not seeing any results. Thinking maybe the increased progression of reps in the challenge might help?

If it's worth giving it a shot, I'd love to have someone do it with me so we can keep each other motivated. :-)

Replies

  • megan_elizabeth8
    megan_elizabeth8 Posts: 216 Member
    What 'results' are you after?
    If you're looking to build muscle, you're likely to have more success using progressively increasing weights with lower reps.
    Squat challenges often have much higher reps with little to no weight used, which will increase endurance more than anything else. You also risk sacrificing form in order to complete enough reps, which can become outright dangerous.
    Personally I'd be going for weights and variety :smile:
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    delfy778 wrote: »
    I've been doing squats and lunges several times a week for a few months now, but I'm not seeing any results.

    What results do you want? Bigger butt? Smaller butt? Something else?
  • delfy778
    delfy778 Posts: 4 Member
    Thanks for the replies. I should have clarified what I meant by "results." I'm looking to create a bigger butt with shape. I'm very petite and my bottom is virtually non-existent. I've been doing goblet squats and sumo squats with a 25 lb dumbbell, usually two or three sets of 15, and I have a high protein diet with complex carbs. Maybe I just need to be more patient.
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    The bodyweight 100+ reps a day challenges - no. I don't see any purpose in those.

    I was squatting progressively/relatively heavy (I.E. 300 lb 1RM) for about 2 years with minimal glute "gains", because I don't activate my glutes during squats.
    Glute isolation movements were key for my glute development. Hip thrusts, cable or banded pull throughs, back extensions, banded walks, etc. A few months of those lead to more progress than all the squats.

    Strong Curves is a popular program with a glute focus.
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