Q: I remember reading in some of your previous e-mails that you talked about how some of the bodybuilders of the past added a lot of muscle fast, like 10 to 20 pounds in a month. Is high-rep leg work really that powerful? I'm wondering if I should try it.
A: You're referring to the 20-rep squat results that some of the early bodybuilders got. For example…
Old-schoolers Mark Berry and J.C. Hise each put on almost 30 POUNDS IN ONE MONTH with 20-Rep Squat programs. Amazing. And those gains were accomplished in the pre-steroid era.
Another notable example is Peary Rader, the founder of Iron Man magazine. He packed on an amazing 100 POUNDS in one year—almost all muscle—using an abbreviated 20-rep squat program.
Rader was a hardgainer and couldn't achieve muscle-building success with other programs. The 20-rep squat regimen was the answer for him. It transformed his physique…
Us? Well, Steve used 20-rep squats back in his early 20s and added a quick 10 pounds to his physique in six weeks. He would've gotten better results, but he was overtraining his other bodyparts at the time…
If you're a hardgainer, you must concentrate on the squat—trying to add a little weight at each workout while still getting 20. And minimize sets and exercises for your other bodyparts.
In the classic 20-rep squat program, you train that exercise twice a week, along with only a handful of other moves [see our Freak-Physique Stretch-Overload Workout e-book for a complete description and classic program].
However, we know a young bodybuilder who trained high-rep squats only ONCE a week, one set of 15-20 and another of 40-50 AFTER two heavier work sets. He credits those high-rep sets to his gain of 50 pounds of muscle in one year.
The bottom line is, yes, you should add some high-rep leg work to your workouts. The "metabolic squat" is one exercise guaranteed to pack on new muscle size.
NOTE: The 20-Rep Squat program, as well as many other excellent size-building routines, are described and outlined in The Freak-Physique Stretch-Overload e-book, now ONLY $9! Check it out HERE.
Till next time, train hard—and smart—for BIG results.