 In this video we're gonna discuss three things you need to increase your squat. This is the simplest video for you I suggest everyone start here now if you want to build up that squat first thing you need to do is you need to train your Butt off. I really prefrontal cortex really shut down what I wanted to say there train yourself very hard, okay? Squatting should be in it because there is a motor control portion to squatting, but Overall you need to teach yourself that you can do things that you weren't able to do before You need to teach your brain in your body that you're gonna put yourself through the ringer And you got to be able to exist Afterwards and so when we push ourselves in the gym our body says this Mf I'm not gonna let him do that to me again. You know what I'll do. I'll put more muscle on I'll be stronger So next time this won't be so nauseating And then you're gonna train even harder the time after Dorian Yates did a couple good podcast Dorian Yates was a Olympian mr. Olympian, I mean mr. Universe bodybuilder type guy very very high level He and he had this great story. I think it was on Tim Ferriss where he just said Bro, my legs were sore for 10 years and that's just cuz he just kept pushing himself, right? So the people who are the best in the world they understand like even if you're like this dude was taking drugs anabolic steroids, but He's still pushing himself. He still has to work hard Okay, and that is prerequisite number one the second thing you need is you need food You need to fill your body if you're going to push yourself Even if you don't want to get bigger and you still want to get stronger your body recovers with the fuel that you give it So you need to give it the right types of fuel. You need to give it the right nutrients You need to have vegetables. You need to have your carbs when you deserve them You need like if you have a hard workout, it's okay to have some carbs They support your workouts and you've depleted their stores after your workout. So you need to fill them back up Nutrition, right? So we need more protein Generally for most people about a gram per pound of body weight that helps support the muscle gain Make sure that if if you are in a time of caloric deficit that when you take when your body takes weight away It's not gonna come from your muscle And the biggest thing that the transition into the third point here is you need to sleep Sleep is not nearly as cool as training hard and it's not nearly as cool as eating buffet style at every meal, but It's arguably the most important So people who don't sleep well don't burn as much fat. They eat worse foods They eat more of them And and they they just like I have a great story. Okay, so my buddy and his roommates did a Challenge they did like I don't think it was eight weeks or something maybe 12 weeks and they they had a bet with each other So you got two points if you put on a pound of muscle and you got one point if you took off a pound of muscle and Both of them train really really hard one of them not my friend Did not or slept really well and my buddy did not sleep very well and did not watch what he ate quite as well And at the end of the thing This is we're gonna we're gonna out of this is Tony Tony put on size in his arms But actually lost size in his legs and he was squatting at least twice a week with like single leg stuff Afterwards and cardio conditioning with it. They were his legs were exhausted, right? But he didn't sleep and he didn't eat and he didn't do the hard stuff the hard stuff is the stuff that takes all day It's not the one hour you have in the gym Whereas the other guy worked really hard But he also really slept nine hours a night and he had the protein he needed He put on a lot more muscle and lost fat and totally like just transformed his body. He looks great so Keep those things in mind Train hard train your butt off eat good stuff and plenty of it and sleep eight nine hours Training should be the most stressful thing in your body or in your day in your life, but if you don't Recover from it. It just brings you down. It's just a stressor. You need to allow your body to compensate you need to allow your body to Come back over all the training that you've given it so that it can grow even higher