Sets, Reps & Frequency For Critical Mass
As you may have guessed by now, squatting the right way is damn hard work. As a result, most of us hate squatting. This is why you’re not likely to see guys doing set after set after set of squats the way you do on the bench. Well the good news is that you don’t have to squat till the cows come home to build an impressive lower body – but you do have to move some heavy weight. Here’s a squat program to kick your leg growth into overdrive:
Squat Frequency: Once Per Week
- Warm up set: 20 reps
- 1st working set: 12 reps
- 2nd working set: 10 reps
- 3rd working set: 6-8 reps
Concentrate on perfect form on every rep while pushing for more poundage on every set. And remember to leave your ego at the gym door. What matters is how hard the working muscles are being stressed not how impressive the iron on your back looks. With that in mind here’s a routine that will force you to drop your squat poundage while ramping up quad intensity:
Squat Warm-Up Set
- Leg extension 2 x 12 (toes pointed out and back against bench to hit outer quads)
- Squats as above
- Leg curls 3 x 12,10,8
- Calf Raises 3 x 15 (5 second hold at top of each rep)
- Treadmill hill program 15 minutes