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04-20-2014, 04:00 PM
Here's what you need to know... High-rep squats were once a staple of legendary bodybuilders. Why? Because they worked! High reps improve cardiovascular function, muscular bulk and definition, articulation and mobility of joints, coordination, and mental toughness. Leg specialization of this kind has a tremendous anabolic effect on other muscle groups as well. Bodybuilders have experienced a solid 1-inch gain on their upper arms, usually accompanied by a 10-pound muscle mass gain. Pain. Suffering. Lactic-acid paralysis. Some workouts not only tax your muscles and trigger hypertrophy, they also challenge your mental toughness, testing your courage and even your character. This is one of those workouts. High-rep leg specialization is a badge of hardcore bodybuilding and will shred you down to the essence of who you are. My personal bests over the years were 305 x 75, 405 x 27, and 455 x 15 at a bodyweight of 212-pounds or under. The dramatic training results of many old-school bodybuilding stars such as Steve Reeves, Larry Scott, Reg Park (who did up to 50 reps per set), John Grimek, and many others, is undeniable proof of the benefits of high reps. High reps improve cardiovascular function, respiratory efficiency, muscular bulk and definition, articulation and mobility of joints, coordination, and endurance. With high-rep back squats, your mind has to play a big part too, because they're just too damn hard to do without full-throated commitment. What About the Leg Press? While I've had success using this barbell back squat method with thousands of bodybuilders, I can understand that some would prefer to use the 45-degree leg press because there's no oppressive weight on the shoulders, no balance problems, and it's a mechanically controlled movement where you can apply the developmental stress exactly where you want it. I'll begrudgingly agree to those arguments, so if you want to do the 45-degree leg press in lieu of a barbell, have at it. Regardless, this is a rugged, even painful routine. Have no fears, this is just as it should be. You want to drive your legs to the point where their ability to resist growth will be so beat up that they can't help but respond by growing. If you can walk normally immediately after this workout, you're not working hard enough. Full-Body Anabolic Stimulus This type of leg specialization program has allowed bodybuilders to add inches to their thighs, but equally impressive is the effect it's had on the rest of their bodies. Leg specialization has a tremendous anabolic effect on other muscle groups. In many cases, bodybuilders have experienced a solid 1-inch gain on their upper arms, usually accompanied by a 10-pound muscle mass gain. High-Rep Squat Assault To make it a tad easier, plan your routine to include the following 90-day leg specialization at the beginning of a scheduled workout while your energy is at its highest. Cycle 1 (4 Weeks) Perform Twice Each Week Your first workout of the week will look like this: 1. First warm-up set 30 reps rapid, full range of motion, followed by a brief rest (60-90 seconds). 2. Second warm-up set 20 reps, full range of motion, followed by a brief rest. 3. Three effort-based, full range of motion, "growth zone" sets of 15 reps each, resting 2-3 minutes between
each set. 4. One all-out 30-rep, full range of motion pump set. To synopsize this routine, your workout will consist of 30 reps, 20 reps, 15 reps, 15 reps, 15 reps, and 30 reps. Perform this exercise pattern twice a week on non-consecutive training days for a total of 4 weeks. Notes: 1. The 2 warm-up sets (30 and 20 reps) are performed with a poundage that could be done for 10 more reps than normal, i.e., a weight you could do for 40 reps and 30 reps. 2. The effort based "growth zone" sets refer to the maximum amount of poundage you can do correctly for 15 reps. No more and no less. Try to use the same poundage on each set, but you may have to adjust the amount of weight used when moving from one set to the next due to fatigue. 3. On the 30-rep pump set (the "death set"), you should have rivers of sweat cascading down your face and be breathing like a person having an asthma attack. Cycle 2 (4 Weeks) Perform Twice Each Week During the next 4-week cycle, everything's the same, except that you'll be doing an additional two growth zone sets of 15 reps each (5 sets of 15 reps total). 1. 30 reps 60-90 sec. rest 2. 20 reps 60-90 sec. rest 3. 15 reps 2-3 min. rest 4. 15 reps 2-3 min. rest 5. 15 reps 2-3 min. rest 6. 15 reps 2-3 min. rest 7. 15 reps 2-3 min. rest 8. 30 reps Cycle 3 (4 Weeks) Perform Twice Each Week During the next 4-week cycle, everything's again the same, except that you'll be doing an additional two growth zone sets of 15 reps each (7 sets of 15 reps). And no, I'm not kidding. 1. 30 reps 60-90 sec. rest 2. 20 reps 60-90 sec. rest 3. 15 reps 2-3 min. rest 4. 15 reps 2-3 min. rest 5. 15 reps 2-3 min. rest 6. 15 reps 2-3 min. rest 7. 15 reps 2-3 min. rest 8. 15 reps 2-3 min. rest 9. 15 reps 2-3 min. rest 10. 30 reps Will this work? Yes, and it has for decades. But it'll only work if you do.
each set. 4. One all-out 30-rep, full range of motion pump set. To synopsize this routine, your workout will consist of 30 reps, 20 reps, 15 reps, 15 reps, 15 reps, and 30 reps. Perform this exercise pattern twice a week on non-consecutive training days for a total of 4 weeks. Notes: 1. The 2 warm-up sets (30 and 20 reps) are performed with a poundage that could be done for 10 more reps than normal, i.e., a weight you could do for 40 reps and 30 reps. 2. The effort based "growth zone" sets refer to the maximum amount of poundage you can do correctly for 15 reps. No more and no less. Try to use the same poundage on each set, but you may have to adjust the amount of weight used when moving from one set to the next due to fatigue. 3. On the 30-rep pump set (the "death set"), you should have rivers of sweat cascading down your face and be breathing like a person having an asthma attack. Cycle 2 (4 Weeks) Perform Twice Each Week During the next 4-week cycle, everything's the same, except that you'll be doing an additional two growth zone sets of 15 reps each (5 sets of 15 reps total). 1. 30 reps 60-90 sec. rest 2. 20 reps 60-90 sec. rest 3. 15 reps 2-3 min. rest 4. 15 reps 2-3 min. rest 5. 15 reps 2-3 min. rest 6. 15 reps 2-3 min. rest 7. 15 reps 2-3 min. rest 8. 30 reps Cycle 3 (4 Weeks) Perform Twice Each Week During the next 4-week cycle, everything's again the same, except that you'll be doing an additional two growth zone sets of 15 reps each (7 sets of 15 reps). And no, I'm not kidding. 1. 30 reps 60-90 sec. rest 2. 20 reps 60-90 sec. rest 3. 15 reps 2-3 min. rest 4. 15 reps 2-3 min. rest 5. 15 reps 2-3 min. rest 6. 15 reps 2-3 min. rest 7. 15 reps 2-3 min. rest 8. 15 reps 2-3 min. rest 9. 15 reps 2-3 min. rest 10. 30 reps Will this work? Yes, and it has for decades. But it'll only work if you do.