Okay, I cant take any credit for this, its been around forever. I dont have many clients do it, because its hard, way too hard. The ones that do it, reap the benefits.
Firstly, you must do 20 rep breathing squats, every session. Non negotiable. These wont kill you, you'll just wish they did. Three deep breaths at the top before each rep, should take 3 1/2 minutes to do the set.
Then do 2 sets of BP x 7, 2 sets of Romanian deadlifts x 20 and 10, 2 sets of MP x 7, row something, clean something.
I dont use theory, never have. Some of you dont like it when I give real life examples. You cant dispute like if I gave theory. This happened, cant deny. Heres an example.
Max weighed 67-68kg before Bash. He weighed 69.9kg on the day, last night before bed, 12 days later, he weighed 75kg. This morning he was 72.5kg. He has been doing this program for 4 weeks now, a 5.5kg gain, or 8 1/2%.
When he began 4 weeks ago, his bench PB was 85kg, didnt get it every session. On Monday he benched 85 x 4. Tonight he did a hang clean with 100kg, remember he weighs 72.5kg. He push pressed 90kg AFTER hang cleaning it.They are PB's. He does 200kg shrugs with NO wraps. He squats 125kg x 19. He squatted 156kg at Bash, but wont be attempting 1RM's for quite a few weeks.
I can guarantee you ALL his PB's are up, but thats not what he's training for. He's training to get HEAVIER, the strength that comes with it is a bonus.
He does 2 sets of bench 3 times a week, yet his bench is soaring.
20 rep breathings squats and 4 litres of milk will make you very big and very strong. The problem is that the program outlined is insanely hard, if you do it properly. Drinking 4 litres of milk is too tough for most guys.
Max has very high goals. One is to squat 180kg before he turns 18, he has 8 months to find 44kg. I dont think he'll make it, but what a **** effort squatting 170kg @ 17 and under 80kg.
I have 3 other lifters doing this program. They cant drink that much milk, they arent improving at the same rate, but improving. Alen is up to 140kg x 12 in the breathing squats @ 88kg. He'll get 20 in the next 2 weeks.
If you truly want to get big AND strong, give it a try, what have you got to lose?
Firstly, you must do 20 rep breathing squats, every session. Non negotiable. These wont kill you, you'll just wish they did. Three deep breaths at the top before each rep, should take 3 1/2 minutes to do the set.
Then do 2 sets of BP x 7, 2 sets of Romanian deadlifts x 20 and 10, 2 sets of MP x 7, row something, clean something.
I dont use theory, never have. Some of you dont like it when I give real life examples. You cant dispute like if I gave theory. This happened, cant deny. Heres an example.
Max weighed 67-68kg before Bash. He weighed 69.9kg on the day, last night before bed, 12 days later, he weighed 75kg. This morning he was 72.5kg. He has been doing this program for 4 weeks now, a 5.5kg gain, or 8 1/2%.
When he began 4 weeks ago, his bench PB was 85kg, didnt get it every session. On Monday he benched 85 x 4. Tonight he did a hang clean with 100kg, remember he weighs 72.5kg. He push pressed 90kg AFTER hang cleaning it.They are PB's. He does 200kg shrugs with NO wraps. He squats 125kg x 19. He squatted 156kg at Bash, but wont be attempting 1RM's for quite a few weeks.
I can guarantee you ALL his PB's are up, but thats not what he's training for. He's training to get HEAVIER, the strength that comes with it is a bonus.
He does 2 sets of bench 3 times a week, yet his bench is soaring.
20 rep breathings squats and 4 litres of milk will make you very big and very strong. The problem is that the program outlined is insanely hard, if you do it properly. Drinking 4 litres of milk is too tough for most guys.
Max has very high goals. One is to squat 180kg before he turns 18, he has 8 months to find 44kg. I dont think he'll make it, but what a **** effort squatting 170kg @ 17 and under 80kg.
I have 3 other lifters doing this program. They cant drink that much milk, they arent improving at the same rate, but improving. Alen is up to 140kg x 12 in the breathing squats @ 88kg. He'll get 20 in the next 2 weeks.
If you truly want to get big AND strong, give it a try, what have you got to lose?
