Want Bigger Arms? Squat More.

Morning Guys,
There is one time tested and proven way of getting lean and adding slabs on quality muscle tissue, but people like to avoid this method because it’s not easy.
What is it?
High Rep Squats.
*High Rep Deadlifts are also good but not for beginners.
Yep, the secret to most things can often be found in the humble squat but the most benefits come from squats lots with a moderate load for 20 reps.
The 20 rep squat program is something that’s been around for a very long time, you would in fact superset the squats with pull overs to really facilitate diaphragmatic breathing back in the old days.
So why are high rep squats with a moderate to heavy (if you’re strong enough) load beneficial?
1 – They send your metabolism through the roof.
2 – They stimulate multiple muscles creating a surge of beneficial anabolic hormones.
3 – They strengthen you both physically and mentally.
There are a couple of ways you can do this style of squat program, I would advise starting off with a weight that is 60% of your 1RM, this is because you can usually get out at least 15reps with this sort of load. You will take out the bar with the load and start squatting, if you high 20reps then feel free to add a minimal amount of weight, 2.5kg total is a good way to go, but if you don’t hit all the reps and have to put there weight back then make a note of what you hit and try again next session on the same weight.
Ideally 3 times per week yields the most benefits for this style of squat assault, but twice is the absolute minimum.
If you want to have a high rep deadlift day(s) following a similar system, if you’re more advanced why an older training age, then you will need to adhere to the steps above in terms of loading, Personally I would advise sticking with a Double Overhand Grip if you do want to do a high rep deadlift program as this will help receding the loading and overall stress on your CNS.
Here is an example of how you might program this:
High Rep Squats Only
Day 1:
Warm Up – 10,5,3,2 (work to over your high rep squat weight, this will make the high reps feel lighter)
A1 – Squat 1×20 Reps
B1 – Overhead Press 5×5
B2 – Pull Up 5xfail
C1 – Farmers Walk 1x8min
Day 2:
Warm Up – 10,5,3,2 (work to over your high rep squat weight, this will make the high reps feel lighter)
A1 – Squat 1×20 Reps
B1 – Incline Press 5×5
B2 – Dumbbell Row 5×12
C1 – Turkish Get Up 1x10min (alternating sides)
Day 3:
Warm Up – 10,5,3,2 (work to over your high rep squat weight, this will make the high reps feel lighter)
A1 – Squat 1×20 Reps
B1 – Flat Bench Press 5×5
B2 – Supinated Barbell Row 5×8
C1 – Kettlebell Swing 1x10min
If you feel like doing 2 days of high rep squats and one day of high rep deadlifts then this is the way to go:
Day 1:
Warm Up – 10,5,3,2 (work to over your high rep squat weight, this will make the high reps feel lighter)
A1 – Squat 1×20 Reps
B1 – Overhead Press 5×5
B2 – Pull Up 5xfail
C1 – Farmers Walk 1x8min
Day 2:
Warm Up – 10,5,3,2 (work to over your high rep deadlift weight, this will make the high reps feel lighter)
A1 – Deadlift 1×20 Reps
B1 – Incline Press 5×5
B2 – Dumbbell Row 5×12
C1 – Turkish Get Up 1x10min (alternating sides)
Day 3:
Warm Up – 10,5,3,2 (work to over your high rep squat weight, this will make the high reps feel lighter)
A1 – 20 Reps
B1 – Flat Bench Press 5×5
B2 – Supinated Barbell Row 5×8
C1 – Kettlebell Swing 1x10min
You can adapt the concept of the High Rep Scheme to suit you but ideally 2/2 times squatting per week is optimal (1 deadlift day is you opt for 2 squat days).
Obviously you won’t be able to add weight forever, I would suggest after 6 weeks you test either your 3RM and establish an estimated 1RM and rest you 60% weight (hopefully giving you a deload) and following the process again for another 6 weeks.
*If adding muscle is your primary goal be sure to be in a caloric surplus of at least 300-500 calories. For Fat Loss I would stay at your current TDEE because the extra workload will create the deficit for you, there’s no need to strip out calories too as this can make this style of training system very hard and unsafe.
Enjoy,
Ross
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2 Comments

Filed under Fitness, Nutrition & Health

2 responses to “Want Bigger Arms? Squat More.

  1. So true! Squatting is like an amazing testosterone booster. Especially if done with enough weight and intensity. Just having a lot of weight on ones back and not being crushed by it is incredibly empowering.

    Liked by 1 person

    • Agreed, putting in some heavy barbell curls or supinated chins will help too, but from experience I’ve seen to many people focus on isolation more than compound and wonder why they can’t progress past a certain point.

      Isolation is good, but it’s the icing on the cake. Squats, deadlifts, pressing and pulling are the layers which are needed for a good cake 😊

      Like

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