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I've been experimenting with my squat lately, and stumbled onto something that has really moved my squat, and this is during a time of dieting where i've lost 22lbs+ over three months time(from 16-17% to about 10 now), and most other lifts have somewhat stalled or gone back!! But this experiemt have upped my 1RM by 22lbs in the same time frame!!! Here's my rutine..
I squat about 2 times/week when its possible(when i feel rested for it)
day one : Volume day, many sets of 10 reps at 60-70% .. always going to failure... each week my goal is to add another set of 10 reps, started out with 3 and is now at 8!!
day two : Heavy day, originally following the heavy part of a hatfield cyclus, but now lifting on day form, doing triples, doubles or ME singles, depending on the form that day. Also always going to failure.
So, over 9-10 weeks, i've moved my volume day from 3 sets to 8 sets, wich is an absolute killer, and the last sets/reps is defnetly breathing-squat style, it now takes me a good 40 minutes to complete the volume day on the squat!!!! and moved my 1RM a whopping 22lbs WHILE dieting, and loosing some strength in other area's...
Why do this work ? Is it a hint at my fiber composition in the quads ? Need high volume to grow (and they have GROWN) ? Is this an experience i can extrapolate to other bodyparts like back or chest ? (wich is currently in an HST cycle, wich is by far the best program i've ever tried)
Anyway, my plan is to continue until i reach 10x10 on volume day, then add another 22lbs, and start over with whatever sets i can take and move for 10x10 again... and leave heavy day as is....
Comments ????????
I squat about 2 times/week when its possible(when i feel rested for it)
day one : Volume day, many sets of 10 reps at 60-70% .. always going to failure... each week my goal is to add another set of 10 reps, started out with 3 and is now at 8!!
day two : Heavy day, originally following the heavy part of a hatfield cyclus, but now lifting on day form, doing triples, doubles or ME singles, depending on the form that day. Also always going to failure.
So, over 9-10 weeks, i've moved my volume day from 3 sets to 8 sets, wich is an absolute killer, and the last sets/reps is defnetly breathing-squat style, it now takes me a good 40 minutes to complete the volume day on the squat!!!! and moved my 1RM a whopping 22lbs WHILE dieting, and loosing some strength in other area's...
Why do this work ? Is it a hint at my fiber composition in the quads ? Need high volume to grow (and they have GROWN) ? Is this an experience i can extrapolate to other bodyparts like back or chest ? (wich is currently in an HST cycle, wich is by far the best program i've ever tried)
Anyway, my plan is to continue until i reach 10x10 on volume day, then add another 22lbs, and start over with whatever sets i can take and move for 10x10 again... and leave heavy day as is....
Comments ????????
