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Old 08-11-2013, 01:36 PM   #721
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Ive been squatting for almost 9months now, at my current gym I dont have a mirror, but my squat stance is quite wide I guess. Would it be helpful if I drive to a new gym tommorrow, squat in front of a mirror and send the video to you? via mail?
A video would definitely help. I would create a Youtube account, upload it, and set it to "unlisted" so only you and I can see it. Then email the link to me @ contact@muscleandbrawn.com

Wide stance squats are typically not a natural stance for most, and are a little more difficult to master. It is not unusual for beginning lifters to squat wide stance with their knees in. This can put extra strain on the hips.

Wide stance are also more stressful on the hips to begin with.

I recommend a more natural, conventional form. Spend 2-3 years working conventional, build up some huge quads with squats and leg press, and then dabble with wide stance.
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Old 08-14-2013, 05:52 AM   #722
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Hi BBOD,
I wonder what will give me the best overall mass development in my legs, the Hungarian Oak Leg Blast or the classic 20 rep squat?
Hungarian Oak Leg Blast-
One set of squats by the program

Leg extensions 2X30 (feet 10X\ /, 10X| |, 10X/\)

Leg curls 3X8

the squat program:
HB squat. Same weight for the whole weeks, 145 pounds, there's no need for more.
Week 1

Session 1.1: (Monday) 1 x 2 minutes
Session 1.2: (Thursday) 1 x 2:20

Week 2

Session 2.1: (Monday) 1 x 2:40
Session 2.2: (Thursday) 1 x 3 minutes

Week 3

Session 3.1: (Monday) 1 x 3:20
Session 3.2: (Thursday) 1 x 3:40

Week 4

Session 4.1: (Monday) 1 x 4 minutes
Session 4.2: (Thursday) 1 x 4:20

Week 5

Session 5.1: (Monday) 1 x 4:40
Session 5.2: (Thursday) 1 x 5 minutes

Week 6

Session 6.1: (Monday) 1 x 5:30
Session 6.2: (Thursday) 1 x 6 minutes

Week 7

Session 7.1: (Monday) 1 x 6:30
Session 7.2: (Thursday) 1 x 7 minutes

Week 8

Session 8.1: (Monday) 1 x 7:30
Session 8.2: (Thursday) 1 x 8 minutes
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Old 08-14-2013, 09:31 AM   #723
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Hi BBOD,
I wonder what will give me the best overall mass development in my legs, the Hungarian Oak Leg Blast or the classic 20 rep squat?
Hungarian Oak Leg Blast-
One set of squats by the program

Leg extensions 2X30 (feet 10X\ /, 10X| |, 10X/\)

Leg curls 3X8

the squat program:
HB squat. Same weight for the whole weeks, 145 pounds, there's no need for more.
Week 1

Session 1.1: (Monday) 1 x 2 minutes
Session 1.2: (Thursday) 1 x 2:20

Week 2

Session 2.1: (Monday) 1 x 2:40
Session 2.2: (Thursday) 1 x 3 minutes

Week 3

Session 3.1: (Monday) 1 x 3:20
Session 3.2: (Thursday) 1 x 3:40

Week 4

Session 4.1: (Monday) 1 x 4 minutes
Session 4.2: (Thursday) 1 x 4:20

Week 5

Session 5.1: (Monday) 1 x 4:40
Session 5.2: (Thursday) 1 x 5 minutes

Week 6

Session 6.1: (Monday) 1 x 5:30
Session 6.2: (Thursday) 1 x 6 minutes

Week 7

Session 7.1: (Monday) 1 x 6:30
Session 7.2: (Thursday) 1 x 7 minutes

Week 8

Session 8.1: (Monday) 1 x 7:30
Session 8.2: (Thursday) 1 x 8 minutes
Good question. Since the leg blaster has:

A) More squat time under tension.
B) Assistance exercises.

I would say on paper the leg blaster. But this will depend on what assistance work you have the rest of the week with the 20 rep squat program.

The leg blaster is more of a specialization program. I think mentally it would be tough running it for long periods. I would run it for 8 weeks and then start a cycle of 20 rep squats. When the 20 rep squats became difficult, go back and start the leg blaster.

Do this for a year and I'm sure your legs will grow like weeds.
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Old 08-14-2013, 02:54 PM   #724
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BTB, I'm returning to your bench program after finishing Smolov Jr andI'm deloading next week. Do you think I should start the autoregulation cycle all over again with the rep work first or shall I begin the 5x3 autoregulation? Also for the assistance work, would a Boring But Big protocol work well for extra mass gains?
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Old 08-14-2013, 04:28 PM   #725
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BTB, I'm returning to your bench program after finishing Smolov Jr andI'm deloading next week. Do you think I should start the autoregulation cycle all over again with the rep work first or shall I begin the 5x3 autoregulation? Also for the assistance work, would a Boring But Big protocol work well for extra mass gains?
You could start week one and use that as your deload. That's what I would do.

Also, I wouldn't do a 5x10 BBB since this is an upper/lower. You are getting 6 extra sets per week on major bodyparts which is actually more than BBB. The difference is that BBB makes you do it in one workout. My program has more volume, it's just split out over 2 days.
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Old 08-14-2013, 05:13 PM   #726
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Old 08-14-2013, 06:27 PM   #727
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Old 08-15-2013, 01:48 PM   #728
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You could start week one and use that as your deload. That's what I would do.

Also, I wouldn't do a 5x10 BBB since this is an upper/lower. You are getting 6 extra sets per week on major bodyparts which is actually more than BBB. The difference is that BBB makes you do it in one workout. My program has more volume, it's just split out over 2 days.
Thanks for the extra info. I think your setup is better anyway as more intensity can be put into the hypertrophy rep ranges. What percentage of 1 RM should be used for the Close Grip Bench Press? I guess it should be increased weekly, right? My overhead press is going up loads now, thanks for the advice on that too.
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Old 08-16-2013, 06:09 AM   #729
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Hey BBoD, I'm currently a novice lifter squatting 3 times a week using 3x5 scheme. The past two workouts I've run into a little trouble hitting all 5 reps per set using 215. The first day I hit 5/3/2 reps on the three sets and the second day I hit 5/3/3 on the three sets. Is it better to back off and work back up to hit all 5 reps across or should I just keep adding reps until I hit 5/5/5?
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Old 08-16-2013, 08:00 AM   #730
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Hi KLZ,

A couple recommendations:

1) Single prong or lever, not double prong. Single prong is much easier. It's hard enough getting one prong into place.

2) Get a 10mm thick belt, not a 13mm. 10mm will serve most guys well.

3) Stick to companies like the following when buying a belt: (links to belts included)

4) Lastly, if you have questions about the belt you are buying, CALL these companies. They provide great customer support and will help you.
Thank you for your answer almighty bearded one!
Cleared all my questions about it and ordered one from the andersonspowerlifting site. Really appreciate what you're doing and waiting forward for your book!
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