The Best Squat Variations for Strength and Size

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Welcome to Home Gym Club! What’s in today’s newsletter:

• Coop reviews the Rogue FM Functional Trainer

• The 21 best squat variations

• A blueprint on how to eat healthy on a budget

Watch Party

Rogue FM Functional Trainer Review

Rogue is considered by many folks to be the king of the strength and conditioning world. And after 15 years of engineering innovation, the company finally released its long-awaited FM Functional Trainer.

This versatile training solution features a half rack, a vertically adjustable 2:1 functional trainer, and a 1:1 lat pulldown and low row. Built to last with ultra-durable materials and excellent attention to detail, it didn’t take long for our founder to give this new Rogue product his firm stamp of approval.

Eager to see how this all-in-one rack performs? Check out Coop’s in-depth video review on the official GGR YouTube channel so you can decide for yourself if it’s time to go Rogue.

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Note: this isn’t traditional business news. Morning Brew’s approach cuts through the noise and bore of classic business media, opting for short writeups, witty jokes, and above all—presenting the facts.

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Train Station

21 Best Squat Variations

There’s a reason why back squats are a staple exercise in most strength training programs. They hit all of your core and lower-body muscles, improve your mobility, burn calories, and even boost your hormone production naturally.

But even barbell enthusiasts can admit that there are multiple ways to skin the proverbial cat.

Whether it’s due to equipment access, injury issues, or anything in between, there are plenty of squat variations that do a similar job as the good ol’ barbell back squat. Some are less intimidating for beginners, and others may be easier on your knees and lower back.

Certified personal trainer and GGR contributor Ravi Davda did all the heavy lifting for you by putting together step-by-step instructions for 21 squat variations. Needless to say, you’ll never run out of options for your next leg day.

Fuel Up!

How to Eat Healthy on a Budget

Eating healthy and saving money are often at odds. Prices are already high, and choosing the most nutritious foods can really add to those costs, especially when you’re living paycheck to paycheck.

However, eating well doesn’t have to break the bank. In fact, you can fill your fridge and pantry with nutritious foods and stay on budget fairly easily. All it takes is a little bit of planning and commitment.

To help you build a robust menu that won’t bust your financial bubble, NASM-certified personal trainer and nutrition expert Zach Pierce put together a comprehensive list of tips you can easily implement.

From planning ahead to opting for canned and frozen foods, utilize all 11 strategies to eat healthy on a budget.

Deal Zone

Fuel Meals Discount Code

When life gets busy and you’re working with limited time, cooking healthy and nutritious meals often feels overwhelming. That’s why the best meal delivery services are a great option to help you stay on track and reach your goals, even if you don’t have time for weekly meal prep.

Fuel Meals delivers high-protein, individually packaged meals straight to your doorstep. All you need to do is pop the meal in the microwave, and you’ll have hot food ready to go. With an extensive menu that includes over 50 meals for a variety of nutrition goals, there’s no shortage of delicious meals to choose from, with both high-carb and low-carb options that are packed with protein.

Fuel Meals start around $13 per meal, depending on the plan, but Garage Gym Reviews readers save 50% on your first order with our exclusive promo code.

Quick Hits

The Macro Plan

• Balance the best of both worlds by learning the correct macros for fat loss and muscle gain from a registered dietitian.

• The 5×5 workout is a simple, straightforward method to build strength and size. Find out which exercises you need to perform so you can reap the rewards of this old-school protocol.

• Stay strong and stable during your lifts with a pair of the best weightlifting shoes.