Squat Everyday with Cory Gregory from MusclePharm

If you are going to participate in resistance training...why would you choose the path of least resistance?

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If you are going to participate in resistance training...why would you choose the path of least resistance?

There's an old saying that goes, "If it's important, do it every day." That's the premise behind Squat Every Day by Cory Gregory. This program will have you step into the squat rack daily, load-up the bar and push some iron. You will not only challenge yourself physically, you will challenge yourself mentally. Test your limits. Your resolve. Cory Gregory believes that if you can stick with the program for 30 days—or even 365—you won't just build bigger legs. You'll become a better lifter, increase your overall strength, and grow like crazy.

Cory Gregory from MusclePharm is at it again. This time he is bringing us a program that challenges us to get under the bar every day and SQUAT! The Cory Gregory Squat Everyday program is totally legit.The Squat Everyday trainer is a 30-day program released on bodybuilding.com in April of 2015. I have been squatting every day since March 26, 2015 and also been participating in the #lungeuniversity (1/4 mile of walking lunges per day) and I have to say the legs are feeling stout. Welcome to the squat everyday musclepharm program.

Right now the biggest challenge when doing the squat everyday cory gregory program is mainly mental. It takes quite a bit of mental toughness to not only workout everyday, but to get under the bar and actually SQUAT some heavy weight. My legs were really sore for the first week, but began to taper off and now they don't really get sore at all. #squateveryday #lungeuniversity

If you commit to Squat Every Day with MusclePharm's president, you'll master 11 different squat variations. You'll increase weight daily to ensure consistent growth. You'll train other body parts after squatting so you can build size everywhere you want it, and you'll do it all in 60-75 minutes per day.

You don't need to do all 11 variations as John Broz (the guy who inspired Cory to come up with this program) says he only has his athletes do traditional front and back squats. Personally I am using four variations which include front squats, back squats, and pause squats for those two variations. As of now it is working well.

One of the main benefits of squatting everyday is the release of all of that natural growth hormone. It is widely accepted that the big lifts (squats and deadlifts) make your body release growth hormone, so by squatting everyday, this release is amplified and your entire body should benefit from it (not just your legs), which means all of your other lifts should go up simply because your entire body is becoming stronger.

One of the infamous quotes floating around the internet about squatting everyday is from the man himself, Mr. John Broz (of Average Broz Gym). Cory Gregory actually learned about this method from John, but here is what John says about squatting every day:

If your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day. Other countries have this mindset. America does not.

John Broz

This actually makes perfect sense to me. If I needed to run a sub 5:00 mile I would run every day. So why not squat? Why do we only do what we think we should or what other people say we should do. Why do we worry about overtraining or CNS fatigue when we're probably not even close to ever touching those two thresholds? Get under the bar and squat everyday!

What if I'm too sore to squat everyday?

How you feel is a lie; that phrase is the Broz mantra. Your body will lie to you. Mr Broz can cite countless examples of athletes setting PR's on days they didn't even want to train, as well as days where the athlete felt like a million bucks but didn't fare so well in the gym. I personally have felt like *** and then went ahead and put up a new PR and when I'm done I remember thinking "dang, and I didn't want to even lift today".

According to an interview with Broz, he explained that the previous week his wrist was so sore that he could barely warm up with the bar during split jerks, but he pushed through it, eventually felt warmed up, and ended up jerking 405 lbs. The following day his wrist pain had vanished.

He describes this phenomenon as "floating pain" your body has to hurt somewhere. It will simply migrate from one place to the next while you sleep, and when you awaken you'll discover where it landed. Personally I can relate to this. As a 34 year old man, I'll wake up and something different always hurts even if I don't recall hurting it the day before. Warm-up and work through it.

There's no Such Thing as Overtraining

According to Broz, there is no such thing as overtraining - let's take a look at an excerpt of his beliefs:

If you got a job as a garbage man and had to pick up heavy cans all day long, the first day would probably be very difficult, possibly almost impossible for some to complete. So what do you do, take three days off and possibly lose your job?

No, you'd take your sore, beaten self to work the next day. You'd mope around and be fatigued, much less energetic than the previous day, but you'd make yourself get through it. Then you'd get home, soak in the tub, take aspirin, etc. The next day would be even worse.

But eventually you'd be running down the street tossing cans around and joking with your coworkers. How did this happen? You forced your body to adapt to the job at hand! If you can't' squat and lift heavy every day you're not overtrained, you're undertrained! Could a random person off the street come to the gym with you and do your exact workout? Probably not, because they're undertrained. Same goes with most lifters when compared to elite athletes.

John Broz 2002

The Squat Everyday Program from MusclePharm

In order to help us squat everyday effectively, Cory Gregory has come up with a 30-day squat everyday trainer that is available on bodybuilding.com. The program is essentially a bodybuilding split with the leg day removed since you will be squatting everyday anyways. Each workout will begin with 20-30 minutes of squats followed by an upper body routine. Most people *try* to squat once per week with an emphasis on "try". According to the MusclePharmPres:

And by "try," I mean I see guys squatting a quarter of the way down, skipping sets, and doing more talking than actual work. I built this trainer on the premise that, every single day, you're going to shut up and you're going to squat.

That's it, shut-up and squat. Move some iron and get huge. The Squat Everyday 30-day trainer from MusclePharm split looks like this:

Monday: Squat and chest
Tuesday: Squat and pull
Wednesday: Squat and shoulders
Thursday: Squat and arms
Friday: Squat and chest/back
Saturday: Squat
Sunday: Squat

As you can see, we don't have "leg day". It's LEG WEEK - No days off, no complaining.

Nutrition Guidelines for Cory Gregory's Squat Everyday Trainer

The Squat Everyday trainer comes with two different nutrition plans that you can follow: The Fat Loss Plan and the Weight-Gain Plan. Both of these nutrition plans are very similar, but the weight gain plan just contains a few more calories and contains two servings of carbs (as brown rice and sweet potato). The two plans really only vary by a few hundred calories.

You can read the full nutrition plan for the squat everyday trainer by MusclePharm here:

Supplementation Guidelines for MusclePharm Squat Everyday Trainer


If you are going to follow the Squat Everyday trainer soup to nuts, you will be taking several different MusclePharm supplements including their new Hardcore line. The supplements you'll find on the Squat Everyday trainer are:

  • MusclePharm Wreckage
  • MusclePharm Gainz
  • MusclePharm Whey Diesel
  • MusclePharm Combat Crunch Bars
  • MusclePharm Coco Protein Drink

That is quite a bit of supplementation, but as we all know, MusclePharm products are legit. If you don't have the bankroll to purchase the entire stack plus the bars and Coco protein drink, you should as always, start with the protein, then pre-workout and move-on from there.


1. Release of Growth Hormones and Testosterone

Total body exercises have been proven to stimulate the production of muscle-building hormones like Testosterone and growth hormone. Squatting involves almost every muscle in the body and thus gives you the most bang for your buck as far as benefits to your body as a whole. Not only will you be building tree trunks, the rest of your body will become stronger and primed for muscle growth.

2. Enhanced Core Strength

Squatting takes tremendous core strength - your core has to be stout in order to maintain that heavy load and keep an upright posture. Squats can also help you maintain those sixpack abs - espcially if you are doing front squats.

3. Increased Flexibility

Doing heavy, deep squats can drastically improve your flflexibilityhroughout your entire hip complex. This means less lower back pain and an easier time performing daily activities.

4. Reduce your chance of injury

As with all body parts, if they are strong and surrounded by muscle, you reduce the chance of injury due to strong stabilizer muscles. Strong, stout legs will help prevent knee injuries and keep the rest of your lower body less injury prone.

5. Improve Your Upper Body Lifts

If you want to bench press more, squat. If you want to curl more, squat. Having a solid base will carry-over to your other exercises and make you stronger and move more weight just by having a strong set of tree trunks to stand on (not to mention all the natural growth hormones you'll be secreting).

Roots of Squatting Everyday - Bulgarian Weightlifting & Ivan Abadjiev

Squatting everyday and even maxing out on squats every day is not a new idea. Sure it may just be spreading to the masses, however it roots can be traced back to Bulgarian weightlifting - namely head coach Ivan Abadjiev. However, most of the bulgarian weightlifting methodology that we currently know about came from Mr. John Broz who, for three years, lived with Antonio Krastev, a Bulgarian superheavyweight. While living with Krastev, he revealed to Broz the legendary Bulgarian weightlifting system.

What Is The Bulgarian Squat Methodology?

To put it simply, the Bulgarian method of training is a high intensity, high frequency methodology that was used by the Bulgarians when they were dominant in the sport under coach Ivan Abadjiev. This methodology, like we stated, has been recently popularized in the US by John Broz.

Common Myths about Squatting Everyday and The Bulgarian Method

1. Squatting everyday will ultimately lead to injury

It is a common fear that you will destory your tendons and knees by squatting heavy every day, however, this could not be further from the truth. Research has shown that the size and strength of the tendons will increase with repeated loading.

As long as your form and mechanics are proper, your risk of injury are low. We're also talking about technical maxes and NOT true maxes. You should have a heavy weight that you can squat with perfect form and without mental arousal.

2. Squatting everyday will lead to overtraining.

It is also a common belief that squatting everyday will lead to overtraining. Most of us average gym-goers have never even experienced anything remotely close to overtraining. Sure you may be sore for the first few days or weeks, but your body will adapt. Don't confuse soreness and aches and pains with over training - they are not the same.

3. You won't be able to gain muscle

Squatting every day goes completely against traditional bodybuilding wisdom of working a body part and giving it a minimum of 72 hours rest. However, with the Bulgarian system, we are not pushing our self to complete exhaustion with speeds up recovery time and allows us to stress our muscles more frequently which elicits more growth cycles.


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