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ecko31s 11-26-2011 06:32 AM

Effective Squat routine
 
I just wanted to share a very effective Squat routine that I have been performing the past month or so.

Barbell Squats
135x30 deep stretching during rest time for 60 seconds
135x20 deep stretching during rest time for 60 seconds
225x20 deep stretching during rest time for 60 seconds
315x20 deep stretching during rest time for 60 seconds
365x15 deep stretching during rest time for 60 seconds
405x12 deep stretching during rest time for 60 seconds
435x10>315x10>225x10>135x10(performed as drop sets)
315x10 30 seconds of rest then 315x10 30 seconds of rest then 315x10

I've read before that stretching between sets weakens your muscles, but I have tried not stretching and stretching between sets to see if it is true. For me, stretching my quads between sets allow me to feel my quads more during the sets and I seem to be able to perform more reps.

The rest of my quad rountine consist of the following:
Barbell lunges 135x12 185x12 225x10
Leg press w/ one leg 270x20 360x15 450x12 540x10
Leg ext. 90x12 135x12 135x12>90x12>45x12

Commander 12-16-2011 05:12 PM

You have insane work capacity.

How long does this take?

ecko31s 12-18-2011 04:57 AM

Thanks Commander. When working out alone on a good day it takes about 35-40 minutes, but if i'm working out with a buddy maybe 10 minutes extra due to changing the weights.

inducer 12-19-2011 03:50 AM

Unreal....I find I need the longest rest times between squat sets

rahaas 01-05-2012 01:47 AM

That's an insane routine! I'd be passed out gasping & for air after the 3rd or 4th set.

ecko31s 01-06-2012 11:12 AM

Rahass, you think this routine is isane you should try out the other workout I do which is 10 sets of 10 reps with only 20- 30 seconds of rest between each set. I usually just stick with 225lbs. By the last set it takes everything I have to get the tenth rep.


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