A few months ago, video surfaced of LeBron James doing an unusual wide-stance quarter squat. The internet exploded into two camps: Quarter squats aren’t squats! Squat to depth! Quarter squats are better for athleticism than full squats! Both of these camps have some points on their side. But I don’t want to talk about which of these camps is “right” here. Sure, if we only had one barbell exercise we could do for maximum athletic development, we could have a discussion on what kind of squat is best for this purpose.

If you want to get stronger, you need to get enough protein. Your body needs protein to build muscle, and it needs a lot of it. The general recommendation for people who are actively strength training is to get around a gram of protein per pound of weight in pounds. That is, if you weigh 150 pounds, you should consume anywhere from 120–150 grams of protein throughout the day.