Squat Routine to Make Your Wheels Grow
Any serious trainee knows the value of training in the squat rack. In fact, some thrive on it – after all, your lower body makes up a major chunk of your body. It’s hard to enhance athletic performance, gain size, or get stronger if you neglect your wheels. You can tell when someone is serious about training because they can’t fit in a pair of skinny jeans (and this applies to women too). They don’t avoid hard work and they like to squat.
Gaining size on your wheels is a little tricky. For those who love to squat, your fist instinct is to just pile more weight on the bar. Seems reasonable and it will probably work for a bit. But since our focus here is just bigger legs and not necessarily stronger legs, we want to shift our focus to tension.
Being a personal trainer means giving clients the fastest route to results, assuming that the route is a sensible one. When it comes to just gaining size, you can argue that tension takes priority over the load on the bar. Tension placed on the muscle is the spark needed to stimulate growth. I’ve talked about this before but I’ll sum it up here: tension creates a stressful environment on your muscles. After the workout, protein synthesis – the process of creating new proteins- is activated and new muscle can be created. Eat good food, repeat the process, and voila – new muscle.
So a quick path to make your legs grow is through making the muscles endure a tremendous amount of tension. Enter the mechanical drop set squat routine. It looks like this:
A1. Cyclist Back Squat – 4 x 4-6, 3-1-1-0, rest 10 sec
A2. Narrow Stance Front Squat – 4 x 6-8, 3-0-1-0, rest 10 sec
A3. Mid Stance Back Squat – 4 x 8-10, 4-0-1-0, rest 180 sec
If you can nail every rep, then you’re getting 112 seconds of tension per round. That’s nearly two minutes of non-stop squatting. It certainly won’t be easy, but every serious lifter knows the value of hard work.