Barbell Back Squat
Trains quads first, with real work landing on glutes, core, hamstrings and more.
Muscle contribution per set
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Tempo
3 s eccentric + 1 s pause builds stability, removes stretch reflex, and increases time in lengthened position — classic hypertrophy-leaning compound prescription supported by Schoenfeld 2015 range and Wilk 2021 ecc+conc combo.
Pause at depth you can control with good form; brace hard.
Derived from tempo research on this movement class.
- Schoenfeld BJ, Ogborn DI, Krieger JW. Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2015;45(4):577-585.
- Wilk M, Zając A, Tufano JJ. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med. 2021;51(8):1629-1650.
How Heatwayve progresses it
Progresses by load: +2.5kg the session after you earn it. The engine watches your reps and how hard the top set felt before adding.
Swap it for
- Front SquatBarbell
- Hack SquatMachine
Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.
Knowing the numbers is one thing; hitting them for fifty weeks is another. Open Heatwayve — it prescribes the weight, holds you to the tempo, and runs this arithmetic on every set you log so the week actually adds up.