Pete:
I dare you to take your perceived 10 rep MAX on the squat and perform 20 reps with it; then report back to us. Looks like your cooking crow or foot tonight.
Why milk? Is it just because it’s a good source of protein? What if I decided that I wanted to make it “chicken-heavy” instead? Would that work the same? I mean, it’s not like milk is some magic ingredient, it’s just ensuring that you’re getting enough protein, right?
[quote]Dan5290 wrote:
Why milk? Is it just because it’s a good source of protein? What if I decided that I wanted to make it “chicken-heavy” instead? Would that work the same? I mean, it’s not like milk is some magic ingredient, it’s just ensuring that you’re getting enough protein, right?[/quote]
Its a good source of protein, yes, but its also a very good source of calories. Whole milk hsa 2400 cals a gallon. That’d be a lot of chicken to eat.
Also, I dont know if this was an idea of why they used milk… but its high on the insulin index. Insulin is extremely anabolic. A lot of milk throughout the day would keep insulin levels high throughout the day keeping your muscles in an anabolic state.
Maybe?
[quote]Dan5290 wrote:
Why milk? Is it just because it’s a good source of protein? What if I decided that I wanted to make it “chicken-heavy” instead? Would that work the same? I mean, it’s not like milk is some magic ingredient, it’s just ensuring that you’re getting enough protein, right?[/quote]
I may be remembering incorrectly, but I believe milk has a higher bioavailability than chicken. It also causes an insulin spike in the body disproportionate to it’s GI rating, which allows the whey element of the protein (roughly 20%) to be taken in quite swiftly, while the casein (the remaining 80%) provides a steady feed.
All that said, ensuring adequate protein is probably enough. Milk is a damned fine protein source, though.
I have just started doing squats and also Dead lifts. I have had lowerback problems in the past and I started with 135 and did 15 reps <not much you say ?> well I am a extremely bad asthmatic with bronciactis My O2 is resting at about 94% last it was checked. Any way I have been working out for about a yr mostly upper bod.I got very sore the 2nd day after the 135 x 15 wich I also did to start with good form and work up that was 3 weeks ago my second set for the week was 185 x 15 then 225 x 5
I do 225 now for 10 and then I go to 295 for sets of 3 and end up with a total of 22 reps I also do Dead lifts for high reps also but I have been using the 295 for 3 sets of 10… One thing I have noticed is that my back doesn’t ever bother me and just simply walking around is just easier. My asthma hasn’t been trouble at all and I haven’t taken Advair in a week. I do keep a rescue inhaler with Me and the advair in my gym bag.I do also have a spotter. My goal is to keep increasing my first set volume and work my way to 315 and do a 20 rep set at that weight but I have a deal with myself that if I punk out before the 20th then the remaining reps will be finished at a higher weight with rest to regroup even if I have to do heavy singles. My work out today looks like:
Squat 225 x 10
295 4 sets of 3
Hammer strength - Iso wide chest with 180 on each side < No it isnt like a flat bench by any means> 8 x 3
Hammer Iso Latt pulldown- Palm up grip
with 125 on each side for 8 x 3
Leg press- with 400 for 25 reps Last 5 were rest pause type aprox 15 sec each
Shruggs- with 75 pound dumbells for 5 x 10
Concentration curls- with only 25 pound dumbells 2 x 12 last rep almost failed.
Tricep push downs- with 110 for 5 sets of 5 < V handle >
Leg curls 110 for 3 sets of 10
Tomorrow I will do Dead lift 295 3 x 10
and then the next week move to 315 on that and go to a 5x5 or 5 x 3 if that is all I can do. Just do it anyway.< I do use a weight belt over 300 pounds
I will do abs
I will do trunk twists
Leg ext light 250 pounds for only 1 set of 12 - 15
Glute machine 150 pounds 20 reps with each leg < I know the descriptions are vague >
Hammer Iso Behind the neck press with 90 pounds on each side for 5 x 5
Hammer Iso Incline with 90 on each side for 5 x 5
Next week I will go back to flat bench and Incline instead of Hammer strength.
that usually looks like 135 x 10
185 x 10 225 x 5 275 x 2 add 10 pounds and attempt
Then My 3rd work out for the week will be Squatt 225 for 10 - 15 and the last 295 x 3 x 4
My work schedule is why I work out that way if I am able to do another in the week say on the next day I would do just some pullups and dips
Rows and more shruggs
Cross cable chest light 5 x 10
I get about 225 grams of protein/ day I use cottage cheese no fat and red kidney beans
whey and powdered egg protein
I eat about 5 banannas a day with 2 or 3 apples 2 oe 3 Oranges Raw yellow and zucchini squash
I use skim mik in My protein shakes and also take creatien Fish oil 6000 mg a day Noni Juice 1 oz a day <I was given 5 bottles so why not> also a Multivite
I Love Ramen noodles so I have like 3 a day and I love sandwiches turkey ham ect I figure I get about 3500 Cal a day I also have 3 - 4 days a week that I rest I try to get the last day work out in I find it hard to sleep with out it
Whew I am done!
[quote]Dan5290 wrote:
Why milk? Is it just because it’s a good source of protein? What if I decided that I wanted to make it “chicken-heavy” instead? Would that work the same? I mean, it’s not like milk is some magic ingredient, it’s just ensuring that you’re getting enough protein, right?[/quote]
You should also remember that the early proponents of 20 Rep Squats drank raw milk, which is in fact magical.
[quote]rrjc5488 wrote:
Dan5290 wrote:
Why milk? Is it just because it’s a good source of protein? What if I decided that I wanted to make it “chicken-heavy” instead? Would that work the same? I mean, it’s not like milk is some magic ingredient, it’s just ensuring that you’re getting enough protein, right?
Its a good source of protein, yes, but its also a very good source of calories. Whole milk hsa 2400 cals a gallon. That’d be a lot of chicken to eat.
Also, I dont know if this was an idea of why they used milk… but its high on the insulin index. Insulin is extremely anabolic. A lot of milk throughout the day would keep insulin levels high throughout the day keeping your muscles in an anabolic state.
Maybe?[/quote]
Milk is used because it’s so calorie dense. It’s packed full of carbs, fat AND protein. You cannot possibly compare eating an equivalent amount of chicken to drinking milk. The chicken’s jsiut pure protein. The milk has EVERYTHING neccessary for growth.
And lets not forget the gallon milk was IN ADDITION to your regular diet. You try eating everything you’re eating now and then add in a gallon of milks worth of solid food on top of it. I bet you can’t do it.
[quote]Hanley wrote:
rrjc5488 wrote:
Dan5290 wrote:
Why milk? Is it just because it’s a good source of protein? What if I decided that I wanted to make it “chicken-heavy” instead? Would that work the same? I mean, it’s not like milk is some magic ingredient, it’s just ensuring that you’re getting enough protein, right?
Its a good source of protein, yes, but its also a very good source of calories. Whole milk hsa 2400 cals a gallon. That’d be a lot of chicken to eat.
Also, I dont know if this was an idea of why they used milk… but its high on the insulin index. Insulin is extremely anabolic. A lot of milk throughout the day would keep insulin levels high throughout the day keeping your muscles in an anabolic state.
Maybe?
Milk is used because it’s so calorie dense. It’s packed full of carbs, fat AND protein. You cannot possibly compare eating an equivalent amount of chicken to drinking milk. The chicken’s jsiut pure protein. The milk has EVERYTHING neccessary for growth.
And lets not forget the gallon milk was IN ADDITION to your regular diet. You try eating everything you’re eating now and then add in a gallon of milks worth of solid food on top of it. I bet you can’t do it.
[/quote]
Yeah, I definitely see your points. Especially, the last one about adding that much food on; I definitely don’t think I could do it. Although I probably couldn’t even do milk though, 'cause I don’t like drinking plain milk. But yeah, I definitely see why now. Thanks guys.
Wait, you’re saying I dont live off soley milk for 6 weeks? Shit… I’ve been doing it all wrong.
kidding.
[quote]rrjc5488 wrote:
[/quote]
So how’s the progress coming? You’ve been at it for what, 4 or 5 weeks now? Have you noticed any significant gains?
damn buddy nice little thread you got here. i’m way too much of a pussy to do these. btw are you still with that same girl ? is she taking it from behind yet ?
SQUATS YOU ARE MY BITCH LOVER.
So, I just got back from the gym and finished up with 235. I must say, this program isnt for the weak, nor the weak at heart.
I was planning on stopping on monday at 225, just because I didnt think I could go any longer, but brett tucek convinced me to finish it out by saying “dont be a bitch.”
So, I did it. I’d reccommed this program to someone if they’re up for the worst 6 weeks of their life.
[quote]Petedacook wrote:
I have not read the posts in this thread entirely, but inherently from reading what I have read, 2 hings are a miss here:
-
you take a routine out of mens fitness and post it on T-Nation. Grab one from Cosmo and change the name next for shits and giggles.
-
Low reps/high weight recruit type II muscle fibers…the kind 20 reps dont. Why do I need to point this out?
I think 20 rep squats are a hayload of crap proliferated by a multi media mass marketing guru like mens health which aims only to increase sales and profit, then spewed across educated forums for no apparent reason by donkeys like you that aggravate me with your stagnation in the gym, and my way. Stop curling in the squat station and go heavy fool!
[/quote]
Petedacook you don’t know what you’re talking about. Supersquats by Randall Strossen was first printed in 1989, but the routine has been around for much, much longer.
Super Squats
Book Excerpt
Super Squats
How to Gain 30 Pounds of Muscle in 6 Weeks
By Randall J. Strossen, Ph.D.
Bulging with Basics
Veteran gym rats aside, chances are good you have never heard about one of the most effective ways to build muscular size and strength, no matter how much chrome you have pumped in gyms that look like medical clinics or fern bars. That’s because muscledom’s marketers hawk personal trainers, designer sweats, da Vincian equipment, convoluted routines, mega supplements and name brand gyms - they sell a ton of sizzle for each ounce of the steak you want. Before the next time you lace up your Reeboks, consider getting big and strong by lifting weights the old fashioned way.
Half a century ago, a decade before Arnold was born, the pioneers of the Iron Game had equipment that was crude by today’s standards and none of the food supplements or drugs that have spawned the current crop of bodybuilding and lifting champions. Nonetheless, these hardy souls developed a system virtually guaranteed to pile muscular bulk on even the frailest physique, a system that works as well today as it did then.
Men who have been unable to register significant gains with other routines were suddenly gaining twenty pounds of muscle in a month or two. If you have trouble visualizing these results in bodybuilding terms, look at twenty pounds of lean beef in the butcher shop and picture that much mass added to your chest, shoulders, arms, back and legs. That sort of progress turns befores into afters, transforming proverbial ninety-eight pound weaklings into hunks who no longer have to worry about getting sand kicked in their faces. The system that produces these results is simple, but not easy. It builds real muscle, increases one’s strength enormously, and gives the cardiovascular system something more than a tickle in the process. About the only drawback to following this routine is that you will outgrow your clothes.
The nucleus of this venerable program is one set of squats - twenty reps in the set, to be sure, but just one set. Additional exercises are incidental, two or three sets of several other basic exercises at most, and the general caution is to err on the side of doing too few additional exercises rather than too many. With one set of squats plus a couple of sets of bench presses and bent over rows as the prototypical routine, these workouts hardly compare to the half-day affairs common to today’s bodybuilding and lifting stars or to what’s hyped in the glossy muscle magazines. Make no mistake about it, however, this one set of 20-rep squats is not your ordinary cup of iron tea: Whatever our recipe might lack in complexity of volume will be more than recouped in intensity.
In addition to the 20-rep squats, trainees are advised to eat a lot of wholesome food, drink at least two quarts of milk a day, and to get plenty of rest in between the twice- or thrice-weekly workouts. That’s it: one set of 20-rep squats, a couple of other basic exercises, plenty of good food, milk and rest. But, oh, those squats!
The specific approach to the 20-rep squats is nearly as simple as the overall program. First, load the bar to what you normally use for ten reps. Now, do twenty reps - no kidding. Second, every single workout, add at least five pounds to the bar. These two elements are what separate the men from the boys and produce results, by simultaneously embracing the two cardinal principles of weight training: overload and progressive resistance.
The overload principle states that unless you do more than you are used to, you won’t build muscular size or strength. All those training cliches like “no pain, no gain” reflect the overload principle. By requiring twenty reps with your normal ten-rep poundages, you are forced into overload mode. The principle of progressive resistance goes back to Milo of Crotona, who carried a calf a given distance each day in ancient Greece - as the calf grew, so did Milo, getting bigger and stronger for his efforts. Adding five or ten pounds to your squat bar every workout simulates the process of carrying a growing calf and most people, urbanites especially, find it more convenient.
Back to the squats?.
i havent done 20 rep squats, but i did 20 rep deadlifts at the end of my workout with 315 and the last five reps were murderball. my one-rep max dead is five hundy.
[quote]rrjc5488 wrote:
SQUATS YOU ARE MY BITCH LOVER.
So, I just got back from the gym and finished up with 235. I must say, this program isnt for the weak, nor the weak at heart.
I was planning on stopping on monday at 225, just because I didnt think I could go any longer, but brett tucek convinced me to finish it out by saying “dont be a bitch.”
So, I did it. I’d reccommed this program to someone if they’re up for the worst 6 weeks of their life.[/quote]
Props for hanging with it. I bitched out at 270. Not because of the weight but because of my knee. BWT squats hurt like hell but as soon as it’s better you can bet your ass I will conquer 315x20. BTW, how much weight did you gain? Pics?
[quote]rrjc5488 wrote:
SQUATS YOU ARE MY BITCH LOVER.
So, I just got back from the gym and finished up with 235. I must say, this program isnt for the weak, nor the weak at heart.
I was planning on stopping on monday at 225, just because I didnt think I could go any longer, but brett tucek convinced me to finish it out by saying “dont be a bitch.”
So, I did it. I’d reccommed this program to someone if they’re up for the worst 6 weeks of their life.[/quote]
Well it looks like you made progress in the mental toughness area, but how about physically? Any progress?
As for weight gain, I last weighed in at 181 two weeks ago (?). I started at about 168.
Yes, you’ll get mentally tougher if you stick with this. I didnt have any starting pics or measurements (stupid of me) but I definitly feel my pants are tighter in the quad and glute area. I guess thats easy enough of a way to judge progress.
I dont have my digital camera on my until I go home (next saturday), so maybe I’ll take some pics then even though they’re relatively useless since I dont have before pics.
[quote]rrjc5488 wrote:
As for weight gain, I last weighed in at 181 two weeks ago (?). I started at about 168. [/quote]
So, 13 lbs in six weeks? Damn. Nice job. I’m giving Rippetoe’s a go right now, but might look into this in the future.
A pic of just your quads will do. Anyways, congrats man!
[quote]Petedacook wrote:
I have not read the posts in this thread entirely, but inherently from reading what I have read, 2 hings are a miss here:
-
you take a routine out of mens fitness and post it on T-Nation. Grab one from Cosmo and change the name next for shits and giggles.
-
Low reps/high weight recruit type II muscle fibers…the kind 20 reps dont. Why do I need to point this out?
I think 20 rep squats are a hayload of crap proliferated by a multi media mass marketing guru like mens health which aims only to increase sales and profit, then spewed across educated forums for no apparent reason by donkeys like you that aggravate me with your stagnation in the gym, and my way. Stop curling in the squat station and go heavy fool!
I apologize. I don’t remember writing this. I have no idea what I was thinking. [/quote]
I apologize. I don’t remember writing this. I have no idea what I was thinking.