click here -> http://www.davedraper.com/fusionbb/s...c.php?tid/510/
Squats -- 3 sets x 8 reps
Add 20 - 40 pounds, then 3 sets x 5 reps.
Add 20 - 40 pounds, then 5 sets x 3 reps
Specialize on this with 2 days between squat days. After a while the gaps will raise to 50 - 60 pounds. Typically rest 60 - 90 seconds between sets. Whenever you get all sets and all reps, add five pounds next time out, but no more. We want success to build on success.
Finish off with two sets of hi-rep leg extensions, 4 x 12 thigh curls, various calf exercises.
There is such a variety of reps in this program that it can be used almost indefinitely.
The temptation, and the downfall, is to move ahead too quickly, particularly in the early stages. The strength gains come so rapidly that there is a tendency for the muscular power to outstrip the capability of connective tissues to cope with the load. So stay 'within yourself' and the gains will continue.
Views 305 Comments 1
|Regular squats vs front squats question||Jay36||Powerlifting & Strength Training||27||02-05-2013 10:36 AM|
|dumbbell goblet squats to back squats ratio||old school||Muscle Building and Bodybuilding||4||01-29-2012 04:59 PM|
|Anton Kraft Raw bench press 1 x 2 x 220 kg||Rich Knapp||Powerlifting & Strength Training||6||01-19-2012 06:41 AM|
|Leg Training: Eleven Sets of Squats||Iron Gladiator||General Board||0||10-11-2009 07:40 AM|
|Eleven Sets of Squats||BendtheBar||Articles||0||10-02-2009 08:27 PM|
|Article Tools||Search this Article|