Tagged: Technique

While competing in Olympic Weightlifting we use to follow the Russian squat program.  This was a great and challenging program that I recommend to a lot of people really trying to improve their squat max.  The Russian squat program is a 3 day a week program with a day in between eat squat day.  So don’t do all 3 squat days in a row; allow for your legs to rest.

In doing this program we would notice a good 5% increase in max.  The program is calculated as percentages of your max then generally 6 sets at that percentage.  It’s a 6 week program and really does give great results.  I find the hardest day is Week 3 Day 2 because its 80% of your max for 6 sets of 6.  After that workout you can’t walk but feel like you can take on the world.

Now keep in mind this program is geared more towards people in the Olympic Weightlifting realm because it takes up so many days it can be hard to fit it into a bodybuilding routine.  However, if you are off season and bulking, it’s hard to argue with the results.

Check out this site for a calculator to easily get your Russian squat program percentages and numbers each week. Be sure to use a realistic max so as to be able to hit all the workouts as prescribed to get the max benefit.

http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.htm

 

 

I decided to post a personal video today. I’m weighing in at about 160lbs in this video and back squated a solid 315lbs. A buddy of mine came over for a squat workout and we laid into it. I am finding my body responds well to high doubles and triples. I went for a high single to test out my max a bit but generally I won’t do singles. So after the 315lbs single I dropped down and did 3 sets of triples at 295lbs. My rule of them is high reps/low weight for definition and low reps/high weight for building strength. As well as squatting all the way to the floor to utilize the entire range of motion.

Video: 315lb Back Squat 3 Reps at 160lb Body Weight 5/3/13




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Just remember the following.

Friends Don't Let Friends Skip Leg Day

Friends Don’t Let Friends Skip Leg Day

Too often you see bad form in the gym. Why not take some tips from a 6 time Mr Olympia Dorian Yates while he is training Kai Greene and his trainer as well. Some very good back exercises as well as different ways to do them to address certain muscles groups. Definitely worth a watch.