You need to pack on some size? A 20-rep squat program is the way to go. ( I don't care if someone wants to discuss this in terms of the efficacy of rest-pause training, or the TUT, but don't muck it up for those who want to make sense of it too much.)
Monday & Thursday
Bench Press 3 sets of 8-12 reps Shoulder Press (I like the clean & press here) 3 sets 8-12 reps (do sets of 6 reps if you do the clean & press(or jerk)) Chins 3 sets of 8-12 reps Bar curls 2 sets of 8-10 reps rest a few minutes SQUATS 1 set of 20 killer reps supersetted w/ Dumbbell Pullovers 1 set with about 20 pounds, more of a stretching movement that lifting Leg Curls 2 sets 8 reps Standing Calf raises 2 sets 8-12 reps Seated Calf Raises 2 sets 8-15 reps Abs The key here is to squat like your life depends on it. Start with a weight that you can do for 10 reps without a lot of problem. Then, at the top of each rep take at least 3 big breaths and force out another rep. Do this until you hit 20. Then add some weight. I have 1.25 plates I got from the Ironman home gym warehouse for like $3 for 4. So if you add one of these on each side, each workout, you end up going up five pounds a week. If you ride this out for 10 weeks, that raises your 20-rep squat 50 pounds. AGAIN, you must hit the 20 reps. Only one set, do or die. As Mr. Starr (not Ken) has said, you will see the "white buffalo".
Want to start powerlifting? Here's a simple workout
Monday:
Bench press 3 sets, 8,6,4 reps or periodize Weighted Dips 3 sets of 6-8 Clean & Press 3 sets of 4-8 (can you tell I like this lift?) Rotator Cuff Exercise 2 sets Tricep Exercise (your choice) Wednesday:
Squat 3 sets, 8,6,4 reps or periodize Farmer's Walk Lunges: grab some 50's and lunge around the gym or in the hallway for as long and far as you can 2 sets Leg Curls 3 sets 8 reps (can do these Friday afted deads, but Wed. is already shorter) Donkey calf Raises 3 sets 8-12 reps Seated Calf Raises 2 sets 8-15 reps Friday:
Dead Lifts 3 sets 5 reps or periodize or do these in a rack, starting with a weight 50 pounds more than you can now do 3 reps with. Do 7 partial reps and move the pin down one height every 3 weeks Reverse Hypers 3 sets 10-15 reps Chins 3 sets 6-12 reps Seated Row 2 sets 6-12 reps Barbell Curls 3 sets 6-12 reps or work singles for a cycle Grip Work (pinch grip, captains of crush grippers, whatever) The key is either to periodize (start at a high volume and low intensity (70% 1Rm 3 sets of 10 ) and go to a low volume with high intensity (105% starting 1RM for 2 sets of 1-2 reps) or to simply use the rep range outlined and keep trying to progress. As soon as you can use a given weight for the 4 reps set, up the weight five pounds. Then, try to get one more rep with that weight every workout until you hit 4 or 5 again. There. Now please debate my rep ranges, better workout schemes, whatever. But please, whatever you do, don't ask me for references :)
--- Jason F Keen, NSCA-Certified Personal Trainer jkeen@iastate.edu
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