Squat bible pdf download

So God spoke to him from inside the bush. The place you are standing on is holy ground. I am the God of Abraham. I am the God of Isaac. And I am the God of Jacob. He was afraid to look at God.

I have heard them cry out because of their slave drivers. I am concerned about their suffering. I will bring them up out of that land. I will bring them into a good land. It has a lot of room. It is a land that has plenty of milk and honey. I have seen the way the Egyptians are beating them down.

So now, go. I am sending you to Pharaoh. I want you to bring the Israelites out of Egypt. They are my people. I will give you a miraculous sign. It will prove that I have sent you. When you have brought the people out of Egypt, all of you will worship me on this mountain. Here is what you must say to the Israelites. He has sent me to you. There is large variation in exercise selection between Blocks 1 and 2 to avoid monotony and create a novel training stimulus to finish the program strong.

What are the blank boxes in the middle of each program for? They are for you to track your weights each week, so you can focus on strength progression from week 1 to week 8 of each block. Of course, this will only work if you print the program out. The other option would be to keep a notebook and pencil in your lifts each week or use a tracking app. Keeping up with this habit of tracking is going to be an extremely important part of your success with this program.

What is best to do once I complete the program? Another option would be to use the principles laid out in this program to design your own routine, tailored to your specific goals and weak points. Please direct all other questions to info strcng. Please avoid directing questions about this program to my social media as it is not a reliable means of making contact with me or getting the correct information.

The main purpose behind warming up is to increase core body temperature, which improves performance and reduces risk of injury[6] [7]. Your circadian rhythm will largely determine your core body temperature, meaning it varies throughout the day. When you wake up, your core temperature is at its lowest and it increases throughout the day. Doing at least minutes of low- moderate intensity cardio is especially prudent if you train early in the morning [8]. Warmups may also serve as a way to increase muscle activation.

Light foam rolling for two to three minutes prior to lifting is recommended. Before the first exercise for each bodypart perform a basic loading pyramid: Pyramid up in weight with three to four light sets, getting progressively heavier. For this program, we are not counting indirect bicep and tricep work such as vertical pulls and presses toward volume metrics for these muscles. We will only count working sets and not warmup sets toward weekly volumes per bodypart.

Ask an average gym-goer and he or she will probably say some kind of body part split. I think these two splits are more effective because they have you hitting every muscle at least twice per week — a criterion outlined in the scientific literature as being superior for optimizing growth [12].

With that said, I think there are several potential advantages to the full body split that I will outline below. Assuming you eat a reasonable amount of protein within a reasonable time frame after training on the scale of hours-days, not minutes-hours , your muscles begin to synthesize new muscle tissue through elevated MPS. If we hit the chest on Monday morning, MPS will be elevated in the chest for all of Monday and then will return back to near baseline levels sometime on Tuesday.

So rather than leaving MPS at baseline levels for the entire week, we can in theory maximize new muscle synthesis by hitting the chest again on Tuesday and again on Wednesday, Thursday and Friday. This line of reasoning lead many pioneers to experiment with high frequency training about a decade ago, but more recent evidence has started to call the practical significance of the MPS theory into question.

For example, even though acute increases in muscle protein synthesis do seem to correlate with hypertrophy under some circumstances, [15, 16] MPS fails to take into account the other side of the muscle growth equation: muscle protein breakdown MPB. To determine whether or not these frequent MPS spikes do, in fact, translate to more muscle growth over time, several long-term training studies have been pooled together via meta-analysis.

Volume the number of tough, working sets per week has been described as having a dose-response relationship with hypertrophy in the scientific literature [20], meaning, more weekly volume causes more growth up to a point. So if a higher training frequency can allow you to perform more weekly volume, all else equal, that should lead to more growth again, up to a point.

And this does seem to be the way it works out. After all, if you only hit your shoulders once a week, you have to cram ALL your weekly volume into a single workout.

This program starts with 22 sets of shoulder work. Imagine trying to cram all that volume into one or even two workouts per week! Now tell me: how much effort are you really going to be putting into those extensions? Even if you have the mental fortitude of a champion, there is no question that your quads will be highly fatigued, which might hurt your performance. Like any skill, the more you practice it, the better you tend to get at it. This will make you a more effective lifter, leading to better returns on your time investment in the gym.

Most trainees are not accustomed to hitting their chest on Monday and then hitting it again on Tuesday and Wednesday, Thursday and Friday. Although it is oversimplified, a helpful way to think of high frequency training is as follows: Rather than doing this for your chest…. And, of course, we can do something similar with the other muscles. Another modification that must be made is that sets should not be taken too close to failure, especially within the first few weeks.

Because there is only about 24 hours of recovery between sessions, consistently training to failure will be much more likely to result in an overlap of soreness, excessive metabolite build-up and potential for reduced performance as the week goes on. To avoid these problems, it is absolutely crucial that most sets are taken to an RPE no higher than in the first few weeks, with RPEs of being used more sparingly.

This may sound counterintuitive as it can be tempting to push yourself as hard as possible when starting a new program. However, intensity is something that must be gradually increased on this program for optimal progress over the long term. A combination of high intensity and high frequency can result in an unproductive program if pushed too high, too early. To emphasize recovery and progress, it simply makes more sense to leave those few reps in the tank, especially when running a high frequency plan and even more so in the first few weeks as your body adapts to the new protocol.

As your body grows accustomed to the new training style, a phenomenon known as the repeated bout effect will kick in sometime around the two to three week mark.

This is a good thing, as soreness is simply an impediment to performance. To quickly recap: in order for high frequency training to be as effective as it can be, you must reduce training volume per-muscle per-session and avoid failure on most sets, especially at the beginning. If you feel debilitatingly sore on Day 2, that may be an indication that you are not truly an intermediate-advanced trainee and may be better off running through a more basic program first.

As a general rule, it is okay to train the same muscle while it is still sore as long as it does not impede your ability to use a full range of motion safely and comfortably. Because lingering soreness is a potential concern on this program, it is even more imperative than usual that you complete a FULL warm up see page The more soreness you have, the more merit tools like foam rolling and dynamic stretching can have before training. As mentioned earlier, after one to three weeks on this program, soreness should be drastically lessened as your body adapts to the frequency — so this is mostly something to be aware of for the first few weeks on the program.

If persistent soreness continues to be an issue past the first few weeks, that is an indication that you are either pushing sets too close to failure i.

The best way to avoid this problem is by choosing exercises that will not load the joints in the same way on consecutive days. For example, rather than doing a deadlift and a Romanian deadlift on back to back days, it would be much smarter to space those exercises out by at least one day. Granted, while joint overuse may pose a concern on some high frequency programs, this program selects and organizes exercises in such a way that joint overuse is of very minimal concern.

Still, the potential for joint stress further highlights the importance of a proper warm up and carefully monitoring effort in the gym adhering to the target RPEs. It is also advised that you pay attention to your own biofeedback on any program. It is better to play it safe, especially at first, by switching to a lower impact exercise if you anticipate a specific exercise giving you issues or if you feel achy. For example, you have the option of swapping barbell squats for hack squats if your lower back is feeling particularly cranky.

Of course, I encourage you to follow the program as it is written if you can, but sometimes a judgement call will need to be made and I encourage you to exercise caution when there is risk of pain or injury.

In these instances, the Exercise Substitutions section may be helpful. Week 2 sees a moderate increase in rep volume on primary exercises, which will increase the overall difficulty of that training week. In Week 3, intensity effort increases as the target RPE for each movement bumps up to the range. As you will see, the amount of weight, reps and sets vary from week to week for these movements. This means we are using weekly undulating periodization to progress on these movements i. For the secondary and tertiary movements, we are using a simple linear progression, where your goal will be to add some weight to the movement from week to week.

On certain exercises where lighter weights must be used, such as lateral raises, or bodyweight exercises like hanging leg raises, it may be more realistic to progress through the use of better control such as by slowing the negative marginally more from week to week or development of a stronger mind-muscle connection. At this point, you have fully adjusted to the high training frequency and the repeated bout effect is in full swing.

You should no longer be feeling sore after training sessions and you should be handling heavier weights than what you were using in Week 1 and with better form too! As you will see, while the core exercises remain the same, many exercises have been switched out for new variations.

Try to put all of your animalistic energy into the heavy top set to kick off the workout, and then tame the beast for the rest of the workout while practicing focus and control. Week 9 primarily sees a decrease in intensity, as volumes are still quite high. Be careful to pull back on your exertion this week, as it will actually improve your performance for the max testing in Week The idea is to have you feeling fresh and recovered leading into the final week of the program, so you can assess the gains that have been made!

Brad Schoenfeld refers to this as the mechanical tension mechanism of hypertrophy [23]. There are two main reasons for this: safety and results.

A questionnaire of Swedish sub-elite powerlifters found that 87 percent of the participants had experienced an injury within the past year [24] — primarily in the lumbopelvic, shoulder, and anterior hip regions. Did you find this document useful? Is this content inappropriate? Report this Document. Flag for inappropriate content. Download now. TXT For Later. Related titles. Carousel Previous Carousel Next. Jump to Page. Search inside document.

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