• stuseymour

3 Squat Workouts to get you Leaner

Now here are 3 x squat workouts to get you LEAN Workout 1 - Joe De Franco 'Goliath Workout' A) Work up to a 5 Rep Max Deadlift over the course of 4-6 working sets B) Take 75% of the weight you use for the Deadlift and perform 35 back squats in as little time as possible C) Finish with 3 sets of focused hamstring work such as a leg curl variation for 6-8 reps on a 40X0 tempo. This workout is probably the hardest workout I've ever done and it's courtesy of Joe De Franco and his gym in the USA. It's a program he uses to get his NFL guys jacked. I deadlifted 180kg x 5 reps, this calculated by squat at 135 k! Doing that for 35 reps took me over 25 minutes - ouch, ouch and ouch! Workout 2 - Poliquin 'Ascending Velocity' A1) Front Squat x 4-6 reps / 50X0 / 10 rest A2) Back Squat x 8-10 reps / 30X0 / 10 rest A3) Jump squat x 12-15 reps / 10X0 / 180 rest This workout can be done A1-A3 as above and then follow a similar set up for Upper body (e.g. - back) as either an A4-A6 or as a B1-B3 set up Three squat variations back to back for 3-5 sets sucks a lot! Workout 3- Empty Bar Squats x 10 minutes This is a workout Charles Poliquin used to use as cardio with his cross country skiers. Grab an empty bar and set a stop watch for 10 minutes. Make sure every squat is ass to grass and just keep going. My personal record for this workout (I've done it twice now) is 275 reps, which is an average of 27.5 reps every minute. I know I don't have to say this - but holy balls, it's not for the faint hearted. So there you have 3 of my favourite squat workouts

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