Sunday, July 8, 2012

Squat Change Of Pace - By Alfred Page

If you fancy a brief change to your regular set and rep scheme, or just for something a bit different, then give this a go;

The challenge is a 100 rep Squat workout.

Now before the mere thought of squatting 100 reps puts you on you're back- ...STOP! The workout is done in a rest pause manner. Using 70% of your 1 rep max, you are to perform a set of only 2 reps every 30-90 seconds for 50 sets (100 reps in total).

The idea isn't for a super high intensity 1 set workout, which totally annihilates your whole body. It is designed as something radically different to shock and condition your body aswell as for a change. I know Dr. Ken E Leistner has had his victims perform 100 rep squat workouts in the continuous manner...but for now this isnt the purpose.

It will take around 45 minutes to 1 hour to complete and so will require focus and concentration. It is fantastic for learning and memorizing set-up and positioning, as well as squatting grove because you have to rack and unrack the bar so many times. It is more of a fun workout because by using 70% of your 1 RM you wont be at the point of collapse. It is just enough to really feel and practice the movement of squatting. Try it for 1week in place of your regular workout. It relieves the pressures of contant high intensity work and inspires a bit of motivation too.

I tried this last saturday after having had a weeks break from squats and thought it was amazing. I did the first 80 reps in sets of 2 reps, then 2x5 taking me to 90 reps and the last 10 reps in one set. I really started to feel it after about 30 reps and by the end my hams and glutes felt like they were cramping. It took 55 minutes to complete and i was still sore 4 days later.

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