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There's a bigger difference between these exercises than you think
Hello outcasts!
Today on gym outcasts:
👊 Power thought
BULK
🍴 Recipe
💡 Fact
Squat depth
🏋♂️ Exercise
Forwards VS Backwards lunges, bigger difference than you think.
👊 Power Thought
Cook dinners and lunches in bulk so that there is no reason to grab some quick processed food because I always have proper meals available.
🍴 Recipe - Garlic Shrimp Noodles
Spicy and “garlic-y”. One of my personal favorite dishes, which I make all the time. On this occasion, I spiced it up with egg and some blanched bak choy too! Go crazy!
If you don’t cook a lot of asian food, you’ll likely need to buy some stuff. But, it’s well worth it, since it’s things that lasts forever and you will use for next time you cook this dish again 😉
PS. If you remember this dish, you are officially an OG, it was the first recipe we ever sent out, in the first edition of Gym Outcasts newsletter. Since we have grown a lot since then, I thought it would be rude not to share this AMAZING recipe with the rest of you!
💡Squat depth, does it matter?
It's tried and tested beyond denial at this point. You'll gain more muscles and strength quicker if you do deep squats compared to just 90 degree squats or even less bent than that.
This study found that people who do deep squats gain substantially more strength in the exercise with the same training volume than people who did "less deep squats".
Deep squats also stimulated better muscle growth in thigh adductors and glutes.
HOWEVER, there was no difference in quadricep growth between the two groups.
🏋♂️ Backward lunges VS forward lunges
What’s the difference? Well, as you might have guessed with that beautiful brain of yours: In a forward lunge you take a step forward to do the lunge. In a backwards lunge you take a step back instead.
So, does it make any difference?
Yes, it does.
Backwards lunges - Targets more hamstrings (back of the leg) and glutes.
Forwards lunges - Targets more quads (Front of the leg).
They both somewhat target all of the above, but one targets one muscle slightly more than the other option.
Backwards lunges can also be a bit easier for stability, and feel a bit easier on the joints and knees if you have any problems!
