As we are about to enter a new month, a new challenge will begin. Last month, it was the deadlift every day program. This month, I decided to go with High Rep Back Squats!
A quick history on where this came from...
A few years ago I read the book Mass Made Simple by Dan John. In this book, he outlines a very basic program designed to put on muscle mass. Each of these workouts ended with High Rep Back Squats. Looking through the progression for these squat sessions had me a little scared and I never tried them myself. I also never put an athlete through this program...until this summer. I had to put together a 6 week training program for Princeton's heavyweight for wrestling. He needed strength and he needed mass. Enter the high rep back squat!
These high rep squats put on mass for two reasons: time under tension (TUT) and volume. TUT refers to how long the muscle is under strain during a set. When you perform high rep squats (10-50 rep range) the muscles could be under tension for 25 to 115 seconds! By putting the muscle through bouts of strain for that period of time, the muscle experiences "damage" by breaking down. The same could be said for volume. Volume is multiplying the # of sets by pounds by # of reps (ie, 1 set x 135 pounds x 50 reps = 6750. Compare that to performing 1 set x 250 pounds x 5 reps = 1,250). The higher the number for training volume, the more work the body performs. When the muscle repairs, it will come back bigger!
Want a Squat challenge of your own? Try the "To Fifty" workouts at the end of your training session.
Here is how it works:
Want a copy of the progressions? Contact Chris today!
Chris is a Certified Strength & Conditioning Specialist and member of the National Strength & Conditioning Association. He has recently served as a high school football and wrestling coach. Chris loves swinging kettlebells around, watching football and reading books!