Thursday, January 31, 2008

Eleven Sets of Squats - Bill Anton

For a more detailed look at this squat layout from Grandmaster Bill Keyes
click here ->

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.

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