How to Squat : Part 4 Where to Start

So you want to improve your Squat?
Where to Start?

Two Places

Phase 1)
Air Squats!

Beginners : 5 sets of 10 Reps Rest 90 seconds

Intermediate: 7 Sets of 10 Reps Rest 70 seconds

Advanced: 10 Sets of 12 Reps Rest 60 Seconds


Phase 2)
Back Squats!

Beginners

12 Reps x 3 Sets

with an Empty Barbell or Moderately light Weight
Roughly 40/30 % of BW if not Lower

Intermediate

5 reps x 5 sets

@ 40/70% of BW

Advanced

5 x 5
@75% to 85% of 1 Rep Max