Choose from dozens of program template designs to meet all your special event needs. Here is the article describing the masters version.
Adjust them to your.
Super squats program template. As always programs are just a starting point. One of the oldest and most famous of all old school bulking routines by far is the super squats program which centers around high rep squats. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990 s the methods grew wildly in popularity.
The main differences between the original rsr and russian squats forever are. This is a 6 days per week 10 week high frequency volume squat peaking program designed by greg everett. The original squat program article says that you should do 105 of your entry max at the end.
Strossen who helped popularize them in the late 1980s with his book super squats. While it was designed with olympic weightlifters in mind hence the high volume for front squats as well as back squats it can be used by anyone looking for a high volume squat peaking program. Every session that you squat you will add 2 5kg to the bar which amounts to a 7 5kg a week increase.
Russian squats forever program spreadsheet non peaking variation u ia egg made a variation of the russian squat routine called russian squats forever it is designed to be run repeatedly unlike the original rsr which is a peaking program. Six week squat heavy programs like this are often attributed to dr. Experienced mti lab rats showed an average 4 9 strength gain over two strength exercises following mti s super squat strength progression for 3 weeks within a multi modal fluid periodization training cycle.
The main aim of the 20 squats program is to gain size and strength across the entire body triggering hypertrophy growth through progressive overload. By rob shaul. Simply customize your event program templates in microsoft word and print on your favorite paper or card stock.
It is common to gain 20 30 pounds of bulk in as little as 6 8 weeks with this full body routine. The conjugate method is a term and methodology made most popular by louie simmons owner of the westside barbell club and the creator of what has become known as the westside method of training. I read the super 8 three day bodybuilding workout and noticed the template for building bench press deadlifts and squats under 350.
How to gain 30 pounds of muscle. I feel the deadlifts and squats are covered in this workout just fine but im wondering if i should switch the bench press routine in this routine to the super 8 one. Program templates are preformatted for booklet use with front and back covers as well as additional space on inside panels.
More weight over time means increased stimulus forcing your body to adapt and develop. As you can see above soiren s template asks for 110. Mti lat rats work through a set of 20x super squats during this mini study.
To change it simply replace 1 1 with 1 05 in week 6 day 2 3. Gain 30 pounds of muscle in 6 weeks.