Skip to main content

Squat... and Do What You Will



     Saint Augustine once uttered the phrase “love, and do what you will.”  The blessed Augustine was basically saying that as long as you do everything out of love – love for others, love for God – then whatever else you do will be correct.
     I happen to think the same thing about squatting.  As long as you are squatting – if not at every workout, then at least on a very regular basis – then you can do what you will with the rest of your workout.  In fact, I think squatting is the foundation of all successful training.  (Okay, I suppose you can get good results without squatting – especially if you’re doing plenty of Olympic lifting or deadlifting – but squatting is a sure fire way to get great results all the time.)  For instance, if you do the following five things, I can guarantee you will get great results[1]:
1.       Squat a lot
2.       Train with volume
3.       Train frequently
4.       Get plenty of rest when not training
5.       Eat a lot of food
     If you don’t believe me, then try any of the following squatting and training options, depending on your goals:
     If you want to have the most massive muscles possible (for your genetics) and you don’t care that much about whether your muscles are actually functional, then I suggest you train 3 to 4 days per week.  Squat at the beginning of each session, then pick a bodypart to train.  Day one could be squats, chest, and shoulders.  Day two could be squats, biceps, and triceps.  Day three could be squats and back.  And day four could be squats, hamstrings, calves, and abdominals.  You don’t have to go “crazy” on the squats; just use about 60-70% of your one-rep maximum on each day.
     If you are interested in being massive and being strong, then train 3 to 5 days per week.  On one day, squat and do some overhead pressing work.  On another day, squat and carry or drag heavy stuff (farmer’s walks, sled drags, etc.).  On another day, squat and then do some heavy bench pressing (barbell or dumbbell) followed by chins.  And on another day, squat and then do various pulls (deadlifts, snatches, cleans, etc.).  Train every other day, or train for a couple days in a row before taking a day off.
     And if you are interested in being a massive powerlifter, then train 3 days per week, squat at each session, and then add bench presses one day, and deadlifts the next.
     Getting massive and/or strong isn’t that complicated.  It just requires plenty of hard work, and lots of squatting.




[1] If I was going to add anything to this list, I would also say its good idea to lift heavy things off the ground, put heavy things over your head, and carry heavy things for distance.  All of those should be part and parcel of the “train with volume” part.

Comments

Popular posts from this blog

The Two Barbell Rule

  Minimalist Training for Maximum Gains      I made the mistake today of reading one of the popular bodybuilding websites.   Occasionally I do this, but almost always regret it shortly after.   Today was no different.   I write that it was a “mistake” only because reading these online “rags”—I suppose that’s the best term, though perhaps “zine” might be more apropos—almost always makes me want to beat my head into the wall of my dungeonous garage gym until I black out and (hopefully) forget everything I just read.      I always make my way to one of these websites in the hope, faint though it may be, that I might actually stumble upon an article or two with good training advice.   But, alas, to no avail.      I suppose you could argue that I’m being a bit too curmudgeonly.   Heck, you might be right.   Well, partially right.   Because, if I’m honest, there are some decent traini...

Marvin Eder’s Mass-Building Methods

  The Many and Varied Mass-Building Methods of Power Bodybuilding’s G.O.A.T. Eder as he appeared in my article "Full Body Workouts" for IronMan  magazine.      In many ways, the essay you are now reading is the one that has had the “longest time coming.”  I have no clue why it has taken me this long to write an article specifically on Marvin Eder, especially considering the fact that I have long considered him the greatest bodybuilder cum strength athlete of all friggin’ time .  In fact, over 20 years ago, I wrote this in the pages of IronMan magazine: In my opinion, the greatest all-around bodybuilder, powerlifter and strength athlete ever to walk the planet, Eder had 19-inch arms at a bodyweight of 198. He could bench 510, squat 550 for 10 reps and do a barbell press with 365. He was reported to have achieved the amazing feat of cranking out 1,000 dips in only 17 minutes. Imagine doing a dip a second for 17 minutes. As Gene Mozee once put ...

Heavy/Light/Medium Training: Getting Bigger

  Heavy/Light/Medium Training Part 6: Getting Bigger Starr in his competitive days A Sample Workout Program + Bill Starr’s Dietary Advice for Adding Bulk      Bill Starr had some damn sagely advice for getting bigger.   Heck, I suppose all of his advice was sagely, for that matter.   So, in this, the 6 th part of our ongoing series on Starr’s H/L/M training, I’m going to present that advice to you , dear reader.      We will cover both diet and training for getting bigger, because one won’t work without the other.      Before we go any further, this essay, just like the ones that preceded it, builds upon the other installments.   So, for the simple sake of clarification alone, it would be a good idea to read the parts before continuing here.   Here are the links: Part One – program design Part Two – upper body pressing power Part Three – building the squat Part Four – back and pullin...