A physique without muscle is a disease, and squats are the cure! Try the brutal training plan!

A physique without muscles is a disease. And squats are the cure.

Decades ago, the answer to almost all muscle-related questions was simple: squats!
"How do I make my arms bigger?"
"Squats!"
"How do I get fat?"
"Squats!"
"How to please that pretty girl in economics class?"
"Squats!"

Of course, I don't mean that doing squats alone will make your arms bigger. You'll have to practice them, too. But the idea is that squats simply fuel overall growth.

All the push-ups and pull-ups in the world will do you no good if your entire system isn't set up for hypertrophy. And that's what we've always had a high rep count on squats for.

Let's get into the twenties

There's a legendary old plan called Super Squats that claims to put 15 pounds of muscle on you in 6 weeks, and it does this through high rep squats. That's about as likely as winning the lottery.

But 6 weeks with lots of squats definitely has its positives. If you've never tried high rep counts on squats, you'll definitely gain some lean mass. Plus, you'll learn how to survive and even appreciate really hard work.

Training Plan

If you're not already a beginner and want to add some muscle (or get rid of those chicken legs), this is the program for you. It's stupidly simple.

• The program lasts 6 weeks.
• It consists of just two workouts that you alternate between.
• You'll work out Mondays, Wednesdays and Fridays. The rest of the week is off.

Since both workouts include 20 reps of squats, you'll squat like this 3 times a week. It's a minimalist program based on the basics like progressive overload and maximum effort. Here's what it looks like:

Workout 1

• Bench press - 3-4 warm-up sets, then 3 sets of 8 reps
• Squats - 3-4 warm-up sets, then 1 set of 20 reps
• Chest Support Squats - 2-3 warm-up sets, then 3 sets of 12 reps
• Bicep Raises (any variation) - 2 warm-up sets, then 2 sets of 12 reps

Workout 2

• Positive bench presses - give 3-4 warm-up sets, then the 3/50 method. That's 3 sets with the same weight where you're aiming for a total of about 50 reps. With the right weight, you can do about 18 to 22 reps in the first set. Once you get to 50 reps in 3 sets, add weight. For a strong athlete, it might look like this:
  • 110 x 22
  • 110 x 13
  • 110 x 8
  • Total reps = 43 (Almost there. Hold the weight until you get to 50.)
• Squats - 3-4 warm-up sets, then 1 set of 20 reps
• Shrugs - 50 reps total in as few sets as possible. If you can't do too many crunches, work out to get stronger.
• Barbell push-ups - 5 sets of 10 reps, with added weight if needed

Split

Week 1

• Monday: Workout 1
• Tuesday: Free
• Wednesday: Practice 2
• Thursday: Free
• Friday: Practice 1
• Saturday and Sunday: Free

Week 2

• Monday: Training 2
• Tuesday: Free
• Wednesday: Training 1
• Thursday: Free
• Friday: Practice 2
• Saturday and Sunday: Free

Repeat this schedule for 4 weeks.

Details

1. Don't try to kill the first week of squatting. If you go into the first workout full, you'll have trouble walking, let alone squatting, two days later. Add a little weight in each squat workout. By the second week, you can add weight and intensity. If you do it right, in the last week you should make a new personal best of 20 reps.
2. For all other exercises, use progressive overload. Try adding weight or reps whenever you can. If you start lightly and gradually add more, you should see new highs here as well.
3. Don't overdo it with weight or effort the first week. Keep in mind that you want to add more the next week. This is what smart and effective training looks like.
4. You should be properly tired from those 20 reps on squats after 6 weeks and ready for a week of deload or complete rest.
5. Don't diet during this workout. Here we want to add volume and overcome stagnation, which we can't do without an excess of calories.

Go to the edge, but not beyond it

Don't train this program for more than 6 weeks without evaluating where you are physically and mentally. Squatting 3 times a week is hard. If you practice it for too long, you will have problems. Those extra 20 reps will mentally feel like harder and harder work.

I like to compare it to feeling hungry and full. If you feel like you really don't want to be in the gym, you're probably full. Mental burnout is something you have to be able to recognize. If you get this feeling multiple workouts in a row, it's time for a break. If you train smart and add intensity every week, in 6 weeks this shouldn't happen to you.

To the fight

This kind of training will pay off quite a bit over the years, as you'll use the lessons from it for the rest of your sporting career. The most valuable lessons in the gym, by far, usually take place in front of the squat rack.

About the author:
Paul Carter specializes in hypertrophy and body composition changes. He trains professional bodybuilders, leading strength athletes and works with some of the most knowledgeable people in the sports world. Paul is also the author of the Super Soldier Protocol workout.

Source: www.t.nation.com - Simple But Brutal: The Workout Plan
By Paul Carter