I like to do them "Breathing Squats" style. Expand the ribcage.
That's the only way to do them brotha ;)
"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
This was the first routine I ran when I started lifting last August. I just recently emailed a copy of it to McFly to get his spin on what he thought of it. It was a great starter program for me and helped me to get my feet wet so to speak in the world of weight training.
I've been doing a split ever since but I can tell you those 20 rep heavy breathers beat the crap out of ya!
this diet and training looks like it works,
its got to be oneof the most natural ones aswelll
the diet would suite me aswell if what i gather is corect that you eat dairy,meet,fruit,
no carb bullshit,and the fat is all healthy no saturates wich is hard to burn.and makes you feel fat.the milk will make you feel healthy,and support your body in all ways.
from now on iam going to drink milk more than anything.
i used to come back from the gym and drink a pint natrualy,just recentll i coped for a pint in the frige thought i would have a sip and ended up drinking the damm bottle.hahah
this diets got to work.
Its time to blast bis and tris.Iam armed to the teeth with dumbell curls,dips,
preachers, and skull crushers. Iam gonna crush em, gonna hit the
competiotion with both barrels blazing.its gonna get ugly
that sounds nuts.. squatting 3x a week and adding 5 lbs each time.
i deffs gunna try this out in the next coming months!
for anyone thats tried it, are your legs still sore from the previous session when you have to squat again?
"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."
that sounds nuts.. squatting 3x a week and adding 5 lbs each time.
i deffs gunna try this out in the next coming months!
for anyone thats tried it, are your legs still sore from the previous session when you have to squat again?
Oh yea they are sore. I'm on my 2nd week (lovin it so far, weight is up 1.5lbs at the beginning of week 2). You really have to focus on warming up and stretching out to get loose enough to squat deep after your initial workout. I expect the soreness to lessen as the weeks go by, but its ok if they don't. Forces you to pay attention to really getting the muscles and joints warmed up before you go. Lots of ppl don't pay enough attention to that and end up getting hurt.
Do you guys think one could plateu on this, say for three months or so? I think I started my squats a little low, but I keep looking at the end result I guess. I know I can do 405x5 and after two months I will reach 345x20. I am wanting to be in the 5xx's with squat and 6xx's with deads as well. So I'm thinking either I jump up a little more now, or do +10lbs every day on squat or just do it for three months. Doing +10lbs would put me at a more realistic weight at two months in, like 485. What do you guys think? Too much?
Do you guys think one could plateu on this, say for three months or so? I think I started my squats a little low, but I keep looking at the end result I guess. I know I can do 405x5 and after two months I will reach 345x20. I am wanting to be in the 5xx's with squat and 6xx's with deads as well. So I'm thinking either I jump up a little more now, or do +10lbs every day on squat or just do it for three months. Doing +10lbs would put me at a more realistic weight at two months in, like 485. What do you guys think? Too much?
I believe you're only supposed to do the program for 6 weeks, and start out on your ten rep weight, and add 5 lbs to the bar every workout.
"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
Do you guys think one could plateu on this, say for three months or so? I think I started my squats a little low, but I keep looking at the end result I guess. I know I can do 405x5 and after two months I will reach 345x20. I am wanting to be in the 5xx's with squat and 6xx's with deads as well. So I'm thinking either I jump up a little more now, or do +10lbs every day on squat or just do it for three months. Doing +10lbs would put me at a more realistic weight at two months in, like 485. What do you guys think? Too much?
Originally Posted by shizz702
I believe you're only supposed to do the program for 6 weeks, and start out on your ten rep weight, and add 5 lbs to the bar every workout.
The one I sent him you run for 8 weeks. Add 5 lbs every workout to the squats. And yes even the guys I got it from recommend you take a week off from all lifting after running it and then if you do it again for 8 more weeks you should take another week off but then do a split for the next several months as this routine taxes the CNS big time 3 times a week!
The one I sent him you run for 8 weeks. Add 5 lbs every workout to the squats. And yes even the guys I got it from recommend you take a week off from all lifting after running it and then if you do it again for 8 more weeks you should take another week off but then do a split for the next several months as this routine taxes the CNS big time 3 times a week!
Hell yea it is very taxing. Squatting 3x a week on a 5x5 or the like is rough, 20 rep squats 3x a week is just brutal! If you're gonna do it just don't get greedy and stick with 5 lb jumps each session, eat like a mad man, sleep 9 hours + each day and get that milk in!
"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
Hell yea it is very taxing. Squatting 3x a week on a 5x5 or the like is rough, 20 rep squats 3x a week is just brutal! If you're gonna do it just don't get greedy and stick with 5 lb jumps each session, eat like a mad man, sleep 9 hours + each day and get that milk in!
Exactly! I'm thinking about running it again this winter myself.
Look you're smarter stronger and better than me but let me voice something here. Shizz tossed me a link to the website for this program a few weeks ago and I've been doing it.
I've been under the impression that you're supposed to take a weight you can rep 10 times and dig it out to 20. Meaning I hit near failure at 10-11 reps and then I start to slow up and really start to breathe hard, dig deep, and grunt like an animal. Its hands down the best workout ever.
Thats what I read and thats how I've been doing it over the past few weeks. The premise of it to hit that 10 rep wall and proceed to push to 20 by breathing heavy hard and just digging deep. If you're actually pacing yourself for 20 reps than the gains probably won't quite stack up to the 10 rep weightx20 gains. Seriously, wheres the challenge besides breathing for a regular 20 rep set?
I've always thought the real way you're gonna squeeze that ridiculous mass and growth from this 20 rep squat deal is from seriously challenging your body and forcing it to grow or die.
Thats what I've been doing it and I've been able to increase by 15 each week cause my original weight was admittedly weak. Regardless, I've had insane results. I lost a pant size and added 6 more pounds of mass so far.
Look you're smarter stronger and better than me but let me voice something here. Shizz tossed me a link to the website for this program a few weeks ago and I've been doing it.
I've been under the impression that you're supposed to take a weight you can rep 10 times and dig it out to 20. Meaning I hit near failure at 10-11 reps and then I start to slow up and really start to breathe hard, dig deep, and grunt like an animal. Its hands down the best workout ever.
Thats what I read and thats how I've been doing it over the past few weeks. The premise of it to hit that 10 rep wall and proceed to push to 20 by breathing heavy hard and just digging deep. If you're actually pacing yourself for 20 reps than the gains probably won't quite stack up to the 10 rep weightx20 gains. Seriously, wheres the challenge besides breathing for a regular 20 rep set?
I've always thought the real way you're gonna squeeze that ridiculous mass and growth from this 20 rep squat deal is from seriously challenging your body and forcing it to grow or die.
Thats what I've been doing it and I've been able to increase by 15 each week cause my original weight was admittedly weak. Regardless, I've had insane results. I lost a pant size and added 6 more pounds of mass so far.
Awesome bro! Glad to hear that program is working out for you! I told you it works! Keep me updated and let me know how it works out for you!
And you're dead on about the weight, by the tenth rep you should be realizing you're in for some pain lol!
Notice I fall right out after the set lol! Squat til you drop!
"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
It's serious stuff. if you don't feel like your going to puke or pass out then you started to light LOL!
The one I did recommends you go immediately then over to the flat bench (no rest) and do 20 dumbbell pullovers. It stresses that you need to do this immediately. After that you get a small breather before continuing. It truly separates the men from the boys!
You guys have me seriously considering doing this again soon.
Notice I fall right out after the set lol! Squat til you drop!
Nice squatting bro! If you squat back on your heels just a bit more you can save your knees a bit. It feels like you will fall at first but the bench is there for ya'.
It's serious stuff. if you don't feel like your going to puke or pass out then you started to light LOL!
The one I did recommends you go immediately then over to the flat bench (no rest) and do 20 dumbbell pullovers. It stresses that you need to do this immediately. After that you get a small breather before continuing. It truly separates the men from the boys!
You guys have me seriously considering doing this again soon.
Go for it brotha!
Yea pullovers or rader chest pulls are reccommended immediately afterward for the whole "rib cage expansion" deal. With all that heavy breathing you can definitely beef up your upper body by supersetting the pullovers afterward. And yea, this program is not for everyone, it definitely will toughen one up mentally if they have the will to do it.
Originally Posted by Giant Killer
Nice squatting bro! If you squat back on your heels just a bit more you can save your knees a bit. It feels like you will fall at first but the bench is there for ya'.
That looks JUST LIKE my last apartment.
Thanks brotha! Yea sitting back more is something I've been working on. I'm just now starting to get it down to where I don't rock back anymore, and am always trying to improve form.
Yea man got all the essentials! My neighbors must hate me, but lol luckily they never complain!
"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
Hoom, I do do it like the program suggested. I was just thinking I started to light. I mean towards the end of the monday squat, I did feel really light headed and about puked a few times. Wed was much easier, still taxed the crap out of me but it was easier. I just want to be doing in the 4xx's X20 reps when this is done with. So I was thinking of jumping up more to start todays work out with, say jump to 275 instead of the 235 I should be at, adding the 5lbs per w/o. Or, doing a 10lb jump each day and running the program for the 8 weeks.
I started at 225x20, so I want to be 405x20 by the end.
Hoom, I do do it like the program suggested. I was just thinking I started to light. I mean towards the end of the monday squat, I did feel really light headed and about puked a few times. Wed was much easier, still taxed the crap out of me but it was easier. I just want to be doing in the 4xx's X20 reps when this is done with. So I was thinking of jumping up more to start todays work out with, say jump to 275 instead of the 235 I should be at, adding the 5lbs per w/o. Or, doing a 10lb jump each day and running the program for the 8 weeks.
I started at 225x20, so I want to be 405x20 by the end.
Bro 405x20 is one hell of a feat. Here's one of the most inspirational videos I've seen for 20 rep squats, with that same weight:http://www.youtube.com/watch?v=RyyqDB6WMuI
"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
Bro 405x20 is one hell of a feat. Here's one of the most inspirational videos I've seen for 20 rep squats, with that same weight:http://www.youtube.com/watch?v=RyyqDB6WMuI
Agreed, that video is one of my favorites too :)
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.