A Limited Program With the Breathing Squat - Sterri Larson (1968)

 Row, Squat, Bench - Doug Hepburn

  Pat Casey

Editorial Note from Peary Rader: 

Many men are anxious to bulk up fast. To do it they use a limited or abbreviated program such as given here, where large muscle masses are worked with a few exercises. Such men as Bill Pearl, who finds gaining bulk relatively easy, have used similar programs. Other men who classify as harder gainers have found that this is the only type of program that gives them the gains they want. As such, it has great value. 

Frequently these harder gainers overwork on a program of too many exercises - not only do they usually gain best on this type of minimal program but frequently they cut their exercises to even a more abbreviated group. 

In addition to this they should increase their food intake with good food and drinks such as the one at the end of this article, as they prove very helpful and sometimes are the real secret of their gains. 

The Article: 

Let's face it, the vast majority of bodybuilders are trying to increase their muscular bulk and want to do this as fast as possible. This can be accomplished in various ways, but the basic principles are increased food intake, increased amount of rest and sleep, and a training routine suited for gaining weight. 

Gaining weight isn't very difficult; the big problem is gaining the right kind of weight, and so many fail here. Remember that putting on 20 pounds in one month won't do your physique any good unless pretty much of it is muscle. Therefore, be careful not to overdo it when trying to increase your bodyweight fast, as your body can only grow at a set pace, influenced partly by certain inherent and chemical factors, partly by the right kind of training, eating and resting.

I shall here outline for you a so-called limited program for weight gaining and combine this with the breathing squat. This combination is hard to beat for fast gains. The routine is not a long one, however, it will give you sufficient work on the big muscle groups and these are the important ones for gaining muscular bodyweight fast. For the same reason it is also ideal for those who do not have much time for their training. It should, however, only be used in periods of not more than two or three months. 

This routine is to be used thrice a week. I have indicated the number of sets to use, but the decision rests with you. Depending on your past experience and capacity for work, use more or even less than the suggested amount. 

We'll start off with the bent-forward row. Do one or two warmup sets first and then go through 5 x 5 with two minutes rest between sets, using maximum weight. Reduce the poundage a little on the last few sets if necessary. Keep your back as flat as possible and your knees slightly bent, not locked. Use a wide or medium grip, whichever suits you best, and pull the bar to the bottom of your rib cage. 

Exercise 2 is the key exercise, the breathing squat. Use shoes with a raised heel or stand on a block to help you sit more erect and therefore work your chest more. Take the bar off the racks and start squatting. 2 sets of 20 does it. Try, after a break-in period, to use almost as much weight as you usually use for 10 reps, but force it to 20. You'll find your mind working twice as hard as your muscles. Take several very deep, high breaths between repetitions. Immediately after each set do the straight-arm pullover with a light weight for 20 repetitions. 20-25 pounds will do. Take two minutes rest after completing your first superset and then do set number two. You'll find that you have to reduce the poundage (this will vary with individuals) to be able to complete the desired number of repetitions. 

Be careful when starting on a breathing squat routine. Use 30-40 pounds less than you feel able to the first day, and then increase the poundage 10 pounds each session until it is heavy enough.

Last movement coming up: the bench press. Do one or two warmup sets and then do 5 x 5 with as much weight as you can handle. Take two minutes rest between sets. Some prefer dips here. 

This is the whole routine. 

Do no more. 

Give it all you've got for one or preferably two months and then go back to a more normal routine specializing on lagging body parts and/or strength weaknesses. This program concentrates on the big muscle groups of your body, and please, DO NOT waste energy by performing movements for the smaller body parts while on it. Go for size and then shape up. 

Be sure to do the movements in the succession given here. 

I will not say much about diet and rest. Remember that milk is about unbeatable for gaining. You should purchase milk powder and mix this with your milk to make it thicker and more nutrient dense. Mix it thick; the thicker it is the more nutrient you can consume with less filling. Drink this between your meals and also a half quart after training. Besides this be sure to eat high protein, high calorie foods. Eat five or six medium-sized meals a day to help you digest your food better. 

Also, get enough rest. Your muscles grow when you are resting, not working out. Between your workouts take it easy and get enough sleep so as to recuperate properly. 

1/3 cup skim milk powder

2 large eggs

1 tablespoon flavoring

1 cup milk. 

Enjoy Your Lifting!  

One