I'd stay with the weight you are at and roll the 5 lbs per workout Jimmy. Serious bro. As the weeks go by, it will catch up to you I assure you.
Hg
Yea and the man there squatting that is Jesse Marunde (RIP), which was one of the strongest men that ever lived, so 405x20 is serious business bro. I'd look at it as more of a long term goal. It can be done, but it will take some serious work to get to that level.
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
Yea and the man there squatting that is Jesse Marunde (RIP), which was one of the strongest men that ever lived, so 405x20 is serious business bro. I'd look at it as more of a long term goal. It can be done, but it will take some serious work to get to that level.
Took Jesse over 3 minutes to do the 20 reps and it put him on the floor. That was no act either. Some serious stuff right there.
To all the non-believeres. I believe. To all the can nots. I can. To all the naysayers in this world, my dictionary contains no such word. To myself. I will.
I just think people need to realize that this program isn't about going into the gym and doing the 20 reps. Its about giving every ounce of strength and might over and over far beyond the reps that you thought were feasible.
I just think people need to realize that this program isn't about going into the gym and doing the 20 reps. Its about giving every ounce of strength and might over and over far beyond the reps that you thought were feasible.
Yea if you don't literally fall over afterward wanting to puke the weight wasn't heavy enough!
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
I just think people need to realize that this program isn't about going into the gym and doing the 20 reps. Its about giving every ounce of strength and might over and over far beyond the reps that you thought were feasible.
Hi every one, I just start training with my friend for last 5 week, we mostly focus on 1 muslce a day, and WE NEVER WORK OUT LEG, I alway want to work out leg, but he does not want too. any way I was 120lb and now im 152lb, height is 5.7-8 ? I can see a good result on my upper body, had many good comment from family and friend, thanks to my friend, he is the one help me motivation. im current taking muscle milk and animal pak, I also feel different at the gym after taking animal pak.
after I read this and im kinda confuse, about
1. Will this work out ok for me ?
2. What weight should I start first, I mean should I go heavy as I can first ? i mean I never squat before so i dont know what is my weight yet.
3, about add 5lb, is that mean add 5lb each set ? or each day ?
4. what milk I should drink ? low fat milk or whole milk ?
I discust this to my friend yesterday, and he say that not gonna work, in my mind I just dont go with wat people say, I WANT TO TRY THIS !!. sorry to be a newbie on this, but I feel working out help me release alot stress on my life, it really do, i had so must problem in the pass, but working out really help me, and im really into it . thanks
1. Yes, I'm far beyond newb gains and I'm still getting insane results from doing a program loosely based off of the Squats & Milk
2. Pick a weight you can barely rep 10 times full ROM. Warm up with a much lighter weight and do like 10 reps just to get your knees loose.
3. 5 Lbs. each time you go back for the squats. You'll be surprised how easy it is to actually add more than that from session to session. I managed to jump 10 a couple of times.
4. Whole Milk
Atleast you admit to never working out your legs, thats the first step. My buddies lift upper body day in and day out. They get no results. Meanwhile I squat 2 times a week and I still see more upper body growth because squats + tons of food = anabolic state. The Squats and Milk program is probably most beneficial for a beginner like yourself so definitely do it. Make sure you also learn the other lift forms properly. (ie. The pullovers and shoulder press).
Good decision to work your legs, skinny leg dudes don't get any respect in the gym.
1. Yes, I'm far beyond newb gains and I'm still getting insane results from doing a program loosely based off of the Squats & Milk
2. Pick a weight you can barely rep 10 times full ROM. Warm up with a much lighter weight and do like 10 reps just to get your knees loose.
3. 5 Lbs. each time you go back for the squats. You'll be surprised how easy it is to actually add more than that from session to session. I managed to jump 10 a couple of times.
4. Whole Milk
Atleast you admit to never working out your legs, thats the first step. My buddies lift upper body day in and day out. They get no results. Meanwhile I squat 2 times a week and I still see more upper body growth because squats + tons of food = anabolic state. The Squats and Milk program is probably most beneficial for a beginner like yourself so definitely do it. Make sure you also learn the other lift forms properly. (ie. The pullovers and shoulder press).
Good decision to work your legs, skinny leg dudes don't get any respect in the gym.
100% spot on information right there my man. This brother has been following the program and it shows.
1. Yes, I'm far beyond newb gains and I'm still getting insane results from doing a program loosely based off of the Squats & Milk
2. Pick a weight you can barely rep 10 times full ROM. Warm up with a much lighter weight and do like 10 reps just to get your knees loose.
3. 5 Lbs. each time you go back for the squats. You'll be surprised how easy it is to actually add more than that from session to session. I managed to jump 10 a couple of times.
4. Whole Milk
Atleast you admit to never working out your legs, thats the first step. My buddies lift upper body day in and day out. They get no results. Meanwhile I squat 2 times a week and I still see more upper body growth because squats + tons of food = anabolic state. The Squats and Milk program is probably most beneficial for a beginner like yourself so definitely do it. Make sure you also learn the other lift forms properly. (ie. The pullovers and shoulder press).
Good decision to work your legs, skinny leg dudes don't get any respect in the gym.
Thanks for comment, today i walk over the gym ( it right next to where I work ), the lady ( she a body builder ), he tell me try smith machine first, and she show me the technic to squat, very beutiful lady btw haha ), i warm up, here wat I try
50+the smith machine for 20 rep
55 for 20 rep
60 for 20 rep
and do chin up, rest 1 min do dip, rest 1 min and do the decline thing, do 3 time, hell im sweet like never before, my leg feel sore, is that how it support to be ? next week imma start off with 60lb and add 5lb each time I squat, BE HONEST GUY, I FEEL GUITY FOR USING SMITHMACHINE FOR SQUAT AND USING THE MACHINE THAT HAD WEIGH FOR CHIN UP AND DIP, put im using very small weight, im weight 153 and i put like 25lb for using the chin up and dip, its ok to start out like that ? thanks
Thanks for comment, today i walk over the gym ( it right next to where I work ), the lady ( she a body builder ), he tell me try smith machine first, and she show me the technic to squat, very beutiful lady btw haha ), i warm up, here wat I try
50+the smith machine for 20 rep
55 for 20 rep
60 for 20 rep
and do chin up, rest 1 min do dip, rest 1 min and do the decline thing, do 3 time, hell im sweet like never before, my leg feel sore, is that how it support to be ? next week imma start off with 60lb and add 5lb each time I squat, BE HONEST GUY, I FEEL GUITY FOR USING SMITHMACHINE FOR SQUAT AND USING THE MACHINE THAT HAD WEIGH FOR CHIN UP AND DIP, put im using very small weight, im weight 153 and i put like 25lb for using the chin up and dip, its ok to start out like that ? thanks
everyone has to start somewhere, just keep adding weight
everyone has to start somewhere, just keep adding weight
thanks guy, one more thing, the guild say " 2 slices of toast " what bread do i need , whole grain or wheat or white bread, and I do not have a toast machine, can i just throw in the oven and when it change color i take it out.
The smith machine ain't gonna cut it bud. You need to squat with free weights! Start off with just the bar if need be.
"Dont go ''changing things up''...........dont go worrying if your arms are not ''sore'' the next day............dont go weighing yourself every week to see if your getting bigger................STOP PLAYING FREAKING HEAD GAMES!!!!!!! Just get stronger!! If your getting stronger, your going to get bigger. Quit worrying about this crap if your doing this and that, move more freaking weight than you did last time............period!"
-Bosshogg
Warm Up Squat = 2x10 @ light weight
Squat 1x20 @ ???? Take your 10 rep max weight and do 10 more. Take a deep breath, do one rep, exhale, take another deep breath and do 19 more reps, each time taking a deep breath in between reps.
Immediately do Dumbell Pullovers 1x20 @ 25lbs Same breathing technique as the squats. The idea here is to stretch your rib cage, making your chest bigger as well.
Rest 1 min
Done in this order, then repeat Chins/Dips/Decline Sit Ups
Chin ups to failure
Rest 1 min
Dips to failure
Rest 1 min
Decline Sit ups to failure
Repeat just the chins/dips/decline two more times and the w/o is done.
Squats and the DB pull overs are both 1x20, no more. The rest = chins/dips/decline sit ups are three sets, but super set. Whole milk is best so drink plenty of it. Also, on the squat, you can do the warm ups on the smith, if that helps you get your motion down. You want to get all the way down, touch your ass to your calves. Do this on the smith for a few times to watch your self, then move to the free weight squat warm up. Always do your work out with a free weight squat. Do this w/o Mon/Wed/Fri or Tues/Thurs/Sat. You want to have atleast one day rest in between w/o's. Eat alot more than usual too. Do this program for 6 weeks and take a week off from the gym, then repeat if you want to keep gaining like you have.
Warm Up Squat = 2x10 @ light weight
Squat 1x20 @ ???? Take your 10 rep max weight and do 10 more. Take a deep breath, do one rep, exhale, take another deep breath and do 19 more reps, each time taking a deep breath in between reps.
Immediately do Dumbell Pullovers 1x20 @ 25lbs Same breathing technique as the squats. The idea here is to stretch your rib cage, making your chest bigger as well.
Rest 1 min
Done in this order, then repeat Chins/Dips/Decline Sit Ups
Chin ups to failure
Rest 1 min
Dips to failure
Rest 1 min
Decline Sit ups to failure
Repeat just the chins/dips/decline two more times and the w/o is done.
Squats and the DB pull overs are both 1x20, no more. The rest = chins/dips/decline sit ups are three sets, but super set. Whole milk is best so drink plenty of it. Also, on the squat, you can do the warm ups on the smith, if that helps you get your motion down. You want to get all the way down, touch your ass to your calves. Do this on the smith for a few times to watch your self, then move to the free weight squat warm up. Always do your work out with a free weight squat. Do this w/o Mon/Wed/Fri or Tues/Thurs/Sat. You want to have atleast one day rest in between w/o's. Eat alot more than usual too. Do this program for 6 weeks and take a week off from the gym, then repeat if you want to keep gaining like you have.
my english bad, but from what I understand is
warm up do 2x10 light weight
1x20 my max weight
1x20 DB pull over
chin, dip, decline 3x
is that what you say ? wat about add 5lb thing, is that for next time ? i mean if monday I do 100lb, then wed i need to do 105lb, and friday I do 110lb ?
warm up do 2x10 light weight
1x20 my max weight
1x20 DB pull over
chin, dip, decline 3x
is that what you say ? wat about add 5lb thing, is that for next time ? i mean if monday I do 100lb, then wed i need to do 105lb, and friday I do 110lb ?
Exactly. Add 5 lbs to your squat bar every workout.
Exactly. Add 5 lbs to your squat bar every workout.
Thanks for clear that out for me.
since im in this topic, I dont want created another one, please give me a comment on this, I feel bad about this situation.
I had really good friend, he help me gain weight that I never gain before, he show me how to work out and how to using the machine, he alway call me " say let hit the gym " we work out 5 day a week, chest, bicep, tripcep, back, and shoulder, but never legs ! I dont ask question about doing legs, I work out with him like that for a while, I feel gain a good size upper part, I talk with couple personal trainer, and they suprise that i never work out legs on my routin, for the last 2 month, im alway stay 150, I cant gain any weight, they told me that I need to work out legs, and it make my back stronger too, after I read this topic " squat and milk " I talk to my friend and he say it not gonna work, he try before and it not work, and he dont want me wasted my time. beside my friend had problem control himself, and I saw it almost every day, and I cant deal with it, I told him imma try this routin and i cant work out with his routin any more, he mad and keep telling me that I wasted my time doing what im about to do, I KNOW I OWN HIM A BIG TIME FOR HELPING ME IN THE GYM, GIVE ME ADVICE AND MOTIVATION, we just had 2 diffrent work out routin. beside he had problem that I cant deal with, i try to help him but it not work.
last week I start drinking milk and doing squat, eat alot more ( chicken leg, tuna, beef, oatmilk ( YUK!!!!), taking pak, and real gain, my legs been hurt for last 3 day, and i gain about 2lb in the morning, I feel good. I feel I can lift more weight. I discust this to my friend and he say that leg and squat will make me fat, cant be lean. anyway, in my mind I feel guity that I dont work out with him any more, he help me alot, but we both had different schelude and goal.
v8, If he won't listen to reason than just do your thing. This program works, if you do it right. He prob didn't do it right and got mediocre to no results because of it. If you add the 5lbs to your squat every w/o then that will force your body to grow. Eat to support this additional mass you want to gain. Keep pumpin at it. When you gain 20 or so lbs, then go talk to him and ask him if he wants to join you when you start the program up again after a week off. The good thing about this program, is that it works for beginners up to intermediates.