To get big, you must eat big. Meat, cheese, fruits, and vegetables are in order. Even though you are purposely consuming lots of calories, don't fill up on pizza and brownies. You need quality in your calories as well as quantity. The nutritional "secret weapon" of this program is milk. It was a huge component of the original rep programs years ago—so big a component, in fact, that it was sometimes called the "Squats and Milk Program.
A half-gallon of whole milk was considered to be the absolute minimum for anyone wanting to get huge, and a gallon per day was the standard. You may also add your favorite protein powder or MRP to your milk for a boost or for more flavor. This is just a suggestion. Customize your food intake to suit your personal tastes, but make sure you eat plenty of food and eat it often. Drink plenty of water throughout the day as well.
To make the old-school approach a little more modern, add some EFA supplements to insure that you are getting enough healthy fat. This is a good program for loading up on creatine too. Take care not to eat for a couple of hours before your workout to minimize puking in the gym; most gym owner's frown on such things. On days when you are not in the gym, doing some active recovery such as walking or swimming, as doing so will help reduce soreness.
Daily stretching and a massage every week or two will also help in recovery. Strenuous activity such as intense cardio or hard sports should be avoided since you want every available resource to go into building muscle. Get lots of sleep: hours per night and sneak a nap in whenever you can. The rep squat program is nothing new, but unlike so many other programs, it has withstood the test of time. I would be remiss if I did not thank Dr.
Randall Strossen at www. If you follow the guidelines I have set forth for you, you can realistically expect to gain lbs in the next six weeks, although lots of people will gain even more than that. Either way start saving up for new clothes, because by the end of the program, you will need them. Iron Tamer is about reclaiming our past by doing strength training without the use of supplements, or any type of machine!
View all articles by this author. Sample Routine. Barbell Squat. What comes with BodyFit? Instructional Videos Don't risk doing a workout improperly! How-to Images View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
Step-by-Step Instructions Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time. Short Sample Routine. Tom Platz used 20 rep squats as a staple in his routine and had some of the biggest and strongest legs on the planet.
For this routine, you will be squatting 3 times a week with one set of 20 repetitions each workout. Your goal is to add five pounds to your 20 rep max each training session.
This program is only 6 weeks long so you have to go all out every training session. If your 5RM is lb and you train three times a week for the six weeks, your starting weight would be lb. The difference is 90lb so your goal after 6 weeks will be to squat 20 reps with the lb.
It sounds made up, but a lot of elite lifters and strength coaches can vouch for its authenticity, including Mark Rippetoe. On the last day of the program, he asked if he could work in. This might include circuits, WODs, gymnastic exercises, Olympic lifting, strongman etc. Whatever additional exercises you choose, you will need to consistently add more volume. This means more weight, reps or time each session to force the body to respond to the training.
Exercise variance and higher rep ranges are important at this stage to increase work capacity, trigger growth, gain overall strength and to work imbalances. This will lay the foundations for subsequent strength training. The 20 squats program is best suited for those that have some knowledge of lifting or have hit a plateau. It may also be useful for relative newbies within the first few years of training , as it teaches lifters to handle heavy weight and builds a lot of muscle.
For absolute beginners, without proper guidance, the monotony and strain may lead to injury, discouragement, or reinforce bad habits. Ensure that you are playing an active part in your recovery. Get enough sleep and use your rest days to perform recovery sets, do band work, stretch, roll and move. If you spend your days off in a sedentary manner you can prolong recovery time and impede your progress. Take them seriously. They will help. This program may not be best suited for certain goals or other body parts.
The legs respond particularly well to 20rep training, but different muscles respond to different stimulus. Learn the Wendler This means different rep ranges, frequency and variance. Whether 20 rep training is optimal for other body parts, such as the chest which has proven to respond better to lower rep ranges , or strength goals, will depend on the specific ambitions, needs and experience of the lifter. George Leeman often incorporates 20rep training in his search for an ever-more monstrous deadlift over lbs , as does Stan Efferding who has an equally impressive squat also over lbs , but they do it as part of their own programs which are not strictly 20 rep based.
Many resources suggest that the body adapts to stimulus after 6 weeks so it can be important to vary the program at this point. Our bodies have evolved over millions of years to be able to adapt to the stimuli in our environment.
And when you sit there breathing and waiting for your heart to pump the much-needed blood to your muscles, your body grows too. Keep that in mind. Just breathe in and out, wait for your body to do what it does, and prepare yourself again to take another dive.
And boy is it going to give you some. My legs were incredibly massive, in fact, it made my upper body look incredibly small compared to the rest of my body. Even in pictures of my wrestling singlet, you see that my legs can barely fit in there, but my arms are still like toothpicks. This program let me deadlift lbs in just 6 months of lifting, and squat in 8 months. The general consensus is that inch legs are beyond HUGE for a bodybuilder. In just 8 months, my legs had exploded to 22 inches.
Your legs are basically the strongest muscle group in your entire body. Squatting is a compound lift that activates every muscle in your body, but it primarily targets the leg muscles.
Just squatting by doing 5x5 twice a week will generally be enough to grow your legs consistently. Then suddenly as they hit rep 16 and start pushing up, they start blowing chunks on the gym floor. And not a lot of people like throwing up either. So, try to avoid eating before you do this program. Or, consider drinking a little C4 Sport Pre-Workout after you do your squats to quickly reenergize. You kind of need to dirty bulk on this program.
When you tax your body this hard, your body under pressure will need to increase the muscle growth. Without a high enough caloric nor protein intake, your body will just not be able to grow. This will result in you feeling horrible, feeling weak, and not growing any muscles.
Remember, you NEED to be in a caloric surplus to grow muscle. Without it, you will just stagnate and plateau and see no gains. Plus, the 20 rep squat program is incredibly intensive on your caloric intake for the day.
So be sure to account for that, it is an incredibly intense workout. First of all, your body is going to be under so much stress that most of the calories you eat will just turn into muscle.
0コメント