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I've been checking out Nick Hortons stuff and I'm loving this squat nemesis protocol. It's NOT for hypertrophy, it's a strength program, but if you're looking to up your squat and you effing love training on a frequent basis, then you'll want to check this out.http://www.theironsamurai.com/2012/08/23/the-squat-nemesis-program-an-introduction-to-volume-load-and-intensity-zone-training/comment-page-1/#comment-9490
John Broz
John Broz(Not a repost)
I like the squat nemsis program because it's so flexible but in case people want more resources- here's the Broz Power Lifting Templateday 1,2,3,4,5,6: squat to max (best weight at perfect competiotion technique) + back off sets of minimum 3x2, upto max of 50 reps. going back upto max or beyond if the weights start to feel light enoughday 1,3,5 bench press to max (2 wide,1 close grip)+ back off sets (quantity will need some experiment because I have not tried with bench in over 10 yrs)day 2,4,6 deadlift 2-3 x 10 sets all from floor. vary % based on positions and back healthIf you are gonna train 4x/wk then day 5&6 will be in the next week.any assistance rehab/bodybuilding such as pullups, dumbell flyes etc should follow at the end as well as grip work based on how you feel. These are optional and should be done at discresionMost importantly- speed is ALWAYS the priority! When squatting and pulling getting up fast is soooo important, as well as the bench. Doing the press quickly to generate power is key too. going slow with light weights is a big NO NO!! Myosynthesis.com has a great bulgarian style strngth program as well. Basbarbell's Book of Programs (10 bucks!) has a squat everyday program as well. All very excellent resources.
Welp, I can honestly say I put 80 lbs. on my squat in less than six weeks by squatting to a daily max about 6 days per week since November 27. What was interesting was on the days that I didn't hit a PR, I would just spontaneously drop the weight and hit a 5 rep max. This also increased by 60 lbs. over this period.
Welp, I can honestly say I put 80 lbs. on my squat in less than six weeks by squatting to a daily max about 6 days per week since November 27. What was interesting was on the days that I didn't hit a PR, I would just spontaneously drop the weight and hit a 5 rep max. This also increased by 60 lbs. over this period.
What numbers did you start with?
Not very high at all– I went from 195 lbs. slightly below paralell to 275 ass-to-grass. However, I have not read, heard, or seen one single person who does not see significant increases in their squat from adopting this method (many with much bigger numbers than mine). One of the main proponents of this training (John Broz) coaches an 800 lb. raw squatter (no belt no wraps) and several lifters who routinely squat well over 2.5x their bodyweight with no belt.
I had some similar numbers- I had hit 315 back in May of this year after i had stalled around 300 for a bit, and then went off in an entirely different tangent. Went back to strength for a bit in Nov, and my first 1rm attempt was down to 275, bout 4 weeks later i hit a clean 345 probably with some room to spare. I monitor my recovery with Bioforce HRV (which also can gauge aerobic fitness) when I did squat nemesis, my body weight climbed some, my squat climbed lots, my aerobic fitness fell (as i'm not training that) and my Bioforce HRV reflected this.I learned a whole bunch though- and thats the super key thing. Here is the painfully obvious- you go on a strength training program- your strength goes up. you stop training conditioning- your conditioning goes down. The not so obvious- yea you can do a strength program and get a better looking physique, but to that end why aren't you following more of a physique development program.This year I'm being honest with myself. I'm training to maintain my current conditioning, focus on physique redevelopment, and if strength goes up for the ride, that's just peachy but it's not the goal.On that note- I'm excited to take DH Heavy Duty for a spin at some point in the year, currently using the Zane Body TRaining Routine.Currently I'm limiting my influences to a small pool of routines to use throughout the year, Frank Zanes Body Training Manual, Bob Paris- Beyond Built and Flawless, DH Heavy Duty and Heavy Duty- and assorted Vince Gironda stuff- thats probably a decent pool to pull from over the year
I love what I've read of Vince Gironda, bot his attitude and training specifics. In fact, he was actually doing “Carb Nite” like 50 years ago…I think he called it the Maximum Definition Diet or something like that.
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