Hex Bar Squats Exercise - 3 High Intensity Hex Trap Bar Training Tips

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ant to transform your body into an anabolic battering ram?

Hex bar squats holds the key.

Squats Exercise

How do you build muscle? Science demands before you can gain one single ounce, you must first provide an anabolic stimulus to the entire body.

So which exercise should you choose? Strongman history would say the squats exercise. Why? Because high intensity leg training is a proven way to stimulate the largest muscle groups, thereby triggering an optimum full-body growth hormone response.

But what happens when you can't squat?

Hex Trap Bar Squats

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Regular visitors to this site know we are fans of hex trap bar squats - a fantastic squat variation that is lower-back friendly.

Yet what most won't know is how your performance of this exercise can critically impact your gains. In short: do things wrong, and you fail to realize all of the amazing trap squat benefits.

The following tips help you to avoid this common hex bar training trap.

3 Hex Trap Bar Training Tips

    1. Slow squats

    To reap the full benefits of this mighty movement, the hex bar squat should be performed at a 5/5 cadence (five seconds up and five seconds down).

    But won't this style of lifting make you slow?

    Not at all. For example, an Olympic weight lifting team with no prior experience was formed at DeLand High School in Florida. What style of training did they use? Their protocol was slow and mostly eccentric (lowering) lifting. And their results? The team collected more than 100 wins and were unbeaten for seven years.

    2. Time under tension

    Target 10-15 reps for this special squat.

    Why this number?

    The longer time under tension will elicit a greater full-body growth hormone response and further help to facilitate the formation of new capillaries.

    3. One set winner

    How many sets do you need to provide the required anabolic stimulus to the entire body?

    To become a human battering ram, you need just one set taken to failure.

    So what makes this protocol so effective? It has been shown that most advanced trainers who use one-set-to-failure observe superior results when rejecting drop sets, rest-pause and other methods of extending failure. Why? Such methodologies consume precious recuperative resources that can be better applied to growth.

    Or in other words, one set wins.

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