Anthony Fantano is on the loose. The self-styled “Internet’s busiest music nerd” and mastermind behind theneedledrop, a platform upon which Fantano critiques music for nearly three million devoted followers, is trying to squat 365 pounds.
On Jul. 15, 2024, Fantano unveiled on Instagram that he was embarking on “day one” of back squatting until he hits a 365-pound 1-rep max in the “brat rack.”
[Related: Best Weightlifting Belts for Squats]
We’re going to take a look at Fantano’s setup, squat technique, and talk a bit about the ins and outs of strength training so you can follow “the Melon” on his quest to insane quad strength. Tran–
How To Increase Squat Strength
-Sition. Fantano’s latest drop sees the Connecticut native commit to a tonal departure from his usual social media fare of album reviews and cultural commentary. Fantano’s opening salvo here, a brash and fiery commitment of “day one of squatting until I hit 365 pounds,” indicates a tonal maturity that stands distinct from his earlier work.
- When not operating his YouTube channels or streaming on Twitch, Fantano often shares tidbits of his workout routine on social media, which includes plenty of walking workouts, indoor climbing, and back exercises like pull-ups.
One of the more soulful and stylish elements of Fantano’s squat workout is his smooth progression in weight over the course of a series of ramp-up sets, each of which built ominously toward a 1-rep max on the back half of the workout:
- Set 1: 6 repetitions at 135 pounds
- Set 2: 6 repetitions at 185 pounds
- Set 3: 6 repetitions at 225 pounds
- Set 4: 6 repetitions at 245 pounds
- Set 5: 6 repetitions at 265 pounds
- Set 6: 1 repetition at 285 pounds
[Related: Can You Squat Every Day for Massive Leg Gains?]
Our Take: Fantano is mostly on point, but this latest cut does leave a bit to be desired. We’d advise trimming down some of the warm-up work and hitting his top single earlier in the session to elicit what’s called post-activation potentiation or PAP.
Put simply, PAP is a way of activating the central nervous system to produce more force by intentionally overstimulating yourself early in the workout. (1) Squatting a single heavy rep before moving on to the rest of your sets can make those subsequent sets feel lighter. We’d suggest something like:
- Set 1: 6 repetitions at 135 pounds
- Set 2: 3 repetitions at 185 pounds
- Set 3: 1 repetition at 245 pounds
- Set 4: 1 repetition at 285 pounds
- Sets 5-7: 6 repetitions at 245 pounds
You’re the Best, You’re the Best: According to BarBend‘s 1-rep max calculator, 6 repetitions at 265 pounds would put Fantano’s true squat max right around 300 pounds.
How To Do the Back Squat
The back squat is a genre-defining leg exercise, and Fantano demonstrates technically-competent and soulful technique. However, the instrumentation did leave a bit to be desired.
- We’d have liked to see Fantano exhibit a bit more control over the eccentric, or lowering, phase of the movement. Studies tell us that this phase contributes to overall strength development and muscle growth (2) — a 3-second descending tempo would really elevate the whole package here.
In case you’re unfamiliar, here’s a step-by-step guide to the back squat. Fantano is using the low-bar technique commonly seen in the genre of powerlifting, but this primer works for just about any squat variation out there:
- Place the bar on your upper back and hold it firmly in your hands with your elbows pointing down and back behind you.
- Take a comfortable stance, placing your feet anywhere between hip and shoulder width and turning your toes out as needed.
- Inhale and fill your belly with air while establishing a balanced foot pressure; don’t lean back into your heels or pitch your weight onto your toes.
- “Break” at the knees and hips simultaneously and sit down slowly.
- Descend as low as you’re able while ensuring your knees track out and over your toes and your spine remains straight.
- Reverse the motion, pushing straight down into the ground while keeping your chest up and returning to the starting position.
Brat Rack: Fantano purchased a custom power rack from Rogue Fitness as well as a barbell and an assortment of weight plates. The so-called “brat rack” is painted electric lime green in accordance with the cover of artist Charli XCX’s pop album brat, which released on Jun. 7, 2024. Fantano called it one of his “most anticipated” albums of the year.
Squathony Racktano
In the comments of the Instagram post, coach and fellow content creator Jeff Nippard, who is a fan of ‘Tano’s, chirped, “Depth is a 7/10.” We’re feeling a light to decent “8” on his squat rack workout.
Fantano may find it difficult to maintain such high volume if he’s committed to squatting every day. High-frequency training is tremendously effective at making short-term strength gains, but it isn’t always sustainable.
Regardless, seeing one of the Internet’s most popular music reviewers endorse resistance training is a real mic drop moment, but one that we’re pleasantly surprised by.
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References
- Garbisu-Hualde A, Santos-Concejero J. Post-Activation Potentiation in Strength Training: A Systematic Review of the Scientific Literature. J Hum Kinet. 2021 Mar 31;78:141-150. doi: 10.2478/hukin-2021-0034. PMID: 34025872; PMCID: PMC8120977.
- Franchi MV, Reeves ND, Narici MV. Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations. Front Physiol. 2017 Jul 4;8:447. doi: 10.3389/fphys.2017.00447. PMID: 28725197; PMCID: PMC5495834.
Featured Image: @afantano / Instagram
