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THAT IS WHAT IT IS CALLED, GUYS…
Formerly known as the deep knee bend and famously used by the likes of Paul Anderson, “The Dixie Derrick“; Bodybuilder Tom Platz, and many others. The barbell squat is painful, exhausting and hard….but oh so very effective! The oldtimers knew this only too well.
Please permit me to ramble a wee bit here to explain the benefits of the SAFETY SQUAT BAR : https://amzn.to/3jg0ioI This beauty will be a great asset to your home gym; or any gym.
Here’s the deal; you can faithfully perform barbell squats and gain muscle very quickly….until you don’t. This is called the Law of Accomodation. To quote a very wise man: “Everything works, but nothing works forever.” So…..you change it up. The Safety Squat Bar does that for you.
I personally use it on a regular basis and find it comfortable, safe, and just what the doctor ordered for “breaking that old unjust Law of Accomodation.
It’s great for people with shoulder problems who still want to squat. I’ll post some pics and a link where you can learn more about this wonderful product. https://amzn.to/3jg0ioI
In Canada:https://amzn.to/3jg0ioI
You may also be interested in:https://equipment4youu.com/blog/
12 WEEK SQUAT ROUTINE:
12 Week Squat Routine:
This cycle is for the beginner to intermediate lifter. One can expect a 10 to 20 pound increase on their max squat.
This is a once a week program.
One note before we start: The squat is a potentially dangerous exercise, so always remember to have adequate spotters and preferably a power rack or cage when performing heavy squats.
This is based on a 300 pound max squat, but you can adjust it accordingly to your max. I’ll put the percentages on every week so you just multiply you’re max by the percentage given. For example, 80% would be .8 times whatever your Max is.
Week 1: 50% 5X5 reps with 150 pounds.
Week 2: 55% 5X5 reps with 165 pounds.
Week 3: 60% 5X5 reps with 180 pounds.
Week 4: 65% 5X5 reps with 195 pounds.
Week 5: 70% 5X4 reps with 210 pounds.
Week 6: 75% 4X4 reps with 225 pounds.
Week 7: 80% 4X4 reps with 240 pounds.
Week 8: 85% 4X3 reps with 255 pounds.
Week 9: 90% 3X2 reps with 270 pounds.
Week 10:95% 2X2 reps with 285 pounds.
Week 11:95%+ 1X1 rep with 290 pounds.
Week 12: 305X1, 315X1, 320X1
