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

Gain Mass Fast

       I received a question the other day via email.   It was succinct and to the point—and, when first received, I thought a bit generic.   “What’s the easiest way to gain mass fast?”   I get quite a bit of questions, and they are usually more in depth.   Most of them, truth be told, are the opposite of this question.   I find that a good many lifters have too many questions, usually because they overthink things too much or they are somehow searching for the “perfect” workout program (which doesn’t exist, by the way).   In the case of this questioner, I responded with a small litany of “the usual” advice for someone in need of quick mass gains: full-body workouts, compound movements, high-frequency training, the “big 4,” plenty of calories, lots of protein… yada, yada, yada.      Then last night, while I was watching one of those cozy little British murder mysteries on PBS and trying my absolute best to not...

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 ...

Choose Your Own Mass-Building, Strength-Gaining Adventure (i.e. Workout Program)

Some Ready Made (yet Do-it-Yourself) Size and Strength Programs      In the 5 th grade, way back in 1983, I was obsessed with “Choose Your Own Adventure” books.   If you were a kid in the ‘80s, you may very well have experienced this obsession yourself.   According to Wikipedia, between the years ‘79 and ‘98, the books sold 250 million+ copies, so apparently it was, in the words of Ron Burgundy, sort of a big deal.   In fact, until I started reading muscle magazines voraciously starting around ’86, I’m pretty sure that the extent of my reading was comprised of Choose Your Own Adventure books, Conan the Barbarian novels, and various-assorted comic books.   (My favorite comic book series at one point was “Adolescent Radioactive Black Belt Hamsters,” so take that TMNT.)      Choose Your Own Adventure books, if you’re not familiar, were exactly what they sound like: books where you, the reader, decided what happened to the m...