Ultimate Squat Guide

(over 1,000,000 views)

If you struggle with building your Quads & Glutes, have a tight lower body and feel your Lower Back taking over on everything you NEED this video.

I will teach you my technique check list for Squats and how to improve your hip mobility and strength in all Lower Body Squat exercises to build your legs – whether you’re a powerlifter, bodybuilder, olympic lifter, crossfit athlete or general gym goer, and whether it’s lunges, split squats, front squats or barbell squats, this guide will help you tremendously.

Here's how you can add 60kgs to your Squat in just 6 weeks..

I started with squatting 140kg and finished squatting 200kgs. Not bad, right?

Here’s most important thing you need to understand about Strength. It’s a skill.

Similar to any other skill like learning a musical instrument, how to play chess or how to play tennis – the more you do it, the better you get at it.

The Skill we’re talking about here includes both the skill of lifting heavy weights, AND the skill of the actual lift you’re performing.

Now, understanding that concept makes my 60kg increase in Squat strength a whole lot LESS impressive.

Here’s why – I probably started out that 6 week period with more than enough muscle mass, joint integrity and ‘strength’ to be able to squat 200kgs. However, what I DIDN’T have was the SKILL to actually Squat 200kgs.

Prior to that, I’d spent most of the last few years working a lot more in typical muscle building rep ranges – I’d rarely go below 5 reps on anything, and was doing a lot more volume in general in the gym.

So for me, a big part of getting ‘stronger’ was actually just as much if not more about revealing strength than it was actually building strength.

So, I had my training set up in a way that would have me improve the Skill of strength – of lifting heavy weights, and of performing the Squat movement.

Foundational Principles to Strength

It’s an important distinction to make – If you’re looking at getting stronger, you need to quantify – What is it exactly you’re looking at getting stronger at?

We use barbells, dumbbells, machines and weights in general as a metric for strength. But unless you’re actually a competitive athlete who uses certain exercises to display their strength, none of it is actually essential.

What IS essential however, is the foundational principles to strength – HOW the body actually gets stronger.

It’s about your brain coordinating your muscles to move as efficiently as possible. It’s about your joints being well conditioned to handle transfer force and handle the heavy loads you want without disintegrating to sawdust.

More importantly, it’s about being able to do this for an extended period of time without it taking away from your overall recovery and long term health.

Who cares if you squatted 200kg one time years ago, if you can’t get up off the toilet without being in excruciating lower back or knee pain?

So with that in mind, here’s the exact programs I use to build strength.

From beginner to advanced..

That's 48 weeks of tranining, the exact blueprint you need to get strong!

..want even more? There’s a good chance you might need to add in a Phase or two of my other programs Prep or Women’s Prime in between a couple of your Strength programs to make sure you keep moving healthy.

Here’s how that might look:

1. Strength (Full Program)

2. Prep Phase 1

3. Powerbuild (Full Program)

4. Neuro Strong (Full Program)

5. Women’s Prime Phase 1

6. Advanced Powerbuild (Full Program)

Because of the specificity of strength, I DON’T recommend stopping or mixing the programs up half way through too often (eg. Doing Phase 1 of Strength, then going to Phase 1 of Powerbuild, then Phase 1 of Neuro Strong).

While you CAN do that for Muscle Building or Fat Loss Goals, that is because we don’t have the same specific demands.

What about nutrition?

Strength & performance goals generally have high demands for recovery – and will be well suited to a nutrition plan that has you eating at your maintenance intake or slightly above in a surplus.

Depending on your body fat levels, sleep and goals, you CAN get away with being in a deficit as well and run these programs as you embark on a fat loss phase – but keep a close eye on your recovery and performance.

Once you see that starting to trend downwards it may be a good idea to bring your intake up again for a short period of time, whether it’s as a Diet break, refeed or a small increase across the board to keep you performing well.

My GanbaruMethod app will calculate the exact calories and macros you need for you goal and you can track meals in the app to stay on track with your goal.

Each week check-in and receive instant updates to ensure you hit your goal!

Get strong AF in 4 easy steps

Start by telling us about your lifestyle, goal & nutrition preferences to receive your ideal nutrition & workout plan. ​

Track your workouts & performance directly in the app, record what you eat & log a few key metrics like bodyweight for weekly updates to your plan.​

Use the Learn Portal to learn more about Nutrition, Training, Injuries, Biomechanics, Programming & all of Ganbaru’s unique features.

Need further guidance? Use the Members-Only community to ask Eugene for exercise critique, program suggestions & help with your nutrition.

Over 30,000 People Have Crushed it With GanbaruMethod!


I’m sleeping again and I feel much stronger than before (which was my goal), and more confident in my own skin again. Thank you !!


Besides the physical result which I’m happy about I’m more proud of the lifestyle I now lead


I kicked all the goals I set for myself! I have never felt so comfortable in the gym.


For the first time in all my fitness life, I truly have a healthy relationship with food!


I am actively gaining strength

 which brings with it confidence!

Thank You!


I didn’t lose a crazy amount of

weight, but my body composition seems a lot better!


This helped me in more ways than I can count!


I am mentally stronger through conquering the demons that have held me back for so long


Ganbaru has completely changed my relationship with food!


I started neuro strong, which I’m really liking! I’m finally getting confidence back.


Not only did my mental health improve, but so did my strength & daily habits.


Ganbaru has helped me eat more than a typical weight loss program whilst falling in love with the process.

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