Exercise Profile

20 Rep Squat Program;for Massive Muscle Gains

Mass Building Leg Workout Barbell Back Squat Bottom

20 Rep Squat Program;for Massive Muscle Gains

The 20 rep squat program, otherwise known as ‘squats and milk’, is not a program for the feint hearted and will certainly sort out the wannabes from the serious lifter.

So, what is the 20 rep squat program?

Basically the program consists of commencing your workout with one set of barbell back squats for 20 repetitions followed by a range of exercises based on compound lifts.

The program is usually structured in such a way to be worked three times per week for example Monday/Wednesday/Friday.

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The Back Squat; Why and How + Bonus Tips

The-Back-Squat-Rich-Far.

The Back Squat – Why Do It? 

  • The Back Squat is a compound movement that recruits almost every muscle in the body – when performed correctly.
  • This exercise targets the quadriceps, which make up the largest muscle group of the human body.
  • Of all exercises, the Back Squat induces the body to release more ‘Testosterone’ as well as the much sought after IGF-1 (Insulin-like Growth Factor 1).
  • Testosterone and IGF-1 are the two primary hormones which create an anabolic effect in the body, promoting overall Strength and Muscle Growth.
  • Compound lifts, like the Back Squat, promote the most over-all muscle gains.
  • Lift Big = Get Strong = Get Big

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