Squats and Milk Program

[TheNewGuy]

It came up in another thread and I did some research on it, it looks pretty interesting. I'm thinking of trying it in a week or two when my 8 week WBA routine is done.

http://www.bodybuilding.com/fun/irontamer5.htm

Summary of that article:

MWF Split
One workout:
Squat: 1x20
Pullovers: 1x20
Stiff-legged deadlift: 1x15
Pullovers: 1x20
Bench press: 2-3 x 10
Bent row: 2-3x15
Military press: 2-3 x 12

I hear stiff-legged deadlifts are easy to mess up and hurt yourself on, so maybe substitute that with normal deadlifts?

The diet side of it is important too, they say.
Breakfast

* 3-4 eggs with cheese
* 2 slices of toast
* 1 glass of milk

AM Snack

* Protein powder or MRP mixed in milk

Lunch

* Sandwich (i.e. meat, cheese, tuna, etc.)
* Fruit
* Salad
* 1 glass of milk

Afternoon Snack

* Slice of cheese
* 1 glass of milk

Dinner

* Steak, chicken, or fish
* Pasta, rice, or potatoes
* Steamed veggies
* Salad
* 1 glass of milk

PM Snack

* Protein powder or MRP mixed in milk


The author of that article promises at least 10-15lb bodyweight gain within a six week cycle of this. Due to the milk thats probably a decent chunk of fat, but skinny guys like me don't mind.

I'm going to wait for WBA to yell at me now because of the high milk intake :nervous:

 

[Throttle]

WBA doesn't tend to yell at guys. However I will push you to use the lowest percentage fat milk you can stand to drink (preferably fat-free/skim).

Why are you giving up a program that's (presumably) working for you after only 8 weeks? You're laying the foundations to become a program-switcher...

 

[TheNewGuy]

Why are you giving up a program that's (presumably) working for you after only 8 weeks? You're laying the foundations to become a program-switcher...

WBA's programs been working pretty good. I haven't updated my log on here in a while, but I believe Im on week 7. I've gained about 5 pounds, put about 20-25lbs on my bench, 25 on my squat, can't remember how much on my deadlift.

So yeah, its been working. This program kinda intrigues me. Its so simple, plus even if I gain half of what the author says I'll be happy. I'd like to experiment around and find out what works best for me.

 

[md3sign]

I hope you realize that this program, if done correctly, is the most brutal cycle you'll ever do. If you're only 8 weeks into serious training, I wouldn't recommend it. And if a program is working for you, stick with it. Don't switch around. I stayed on my first serious routine for 5 months without any modifications. I stopped because I ended up stalling on most of my lifts and injured my wrist. You also need to figure out your 5RM squat before starting this.

 

[EFFORT]

Unless you have really good recovery i'd do the abbreviated version twice a week on a Monday and Thursday split and switch up the accessory work so your not burning out really fast heres an example

Workout 1
# Squat: 1x20
# Pullovers: 1x20
# Stiff-legged deadlift: 1x15
# Dips: 2x10
# Bent row: 2x10
Weighted Abs- 3x10



Workout 2
# Squat: 1x20
# Pullovers: 1x20
# Pullthrough: 1x15
# Incline Dumbbell Bench: 2x10
# Pull ups: 2x10
Weighted Abs-3x8
Workout 3

# Squat: 1x20
# Pullovers: 1x20
# Goodmorning: 1x15
# Barbell Flat Bench Press: 2x10
# Cable Row: 2x6
Weighted abs- 3x6

so your doing Workout 1 on monday, workout out 2 on thursday then workout 3 the next monday, back to workout 1 thursday etc. Could run that for around 8weeks before deloading and making changes and do great assuming your nutrition is good.

 

[Skilla_Staz]

Stick with WBAs program man. If you've gained 5lbs in 7 weeks, I'm guessing with a lackluster diet, then you're doing quite well. At that rate, by summer, you should add another 15lbs or so, leading to a 20lb total gain. I'm guessing it's relatively lean mass too, and if your diet was in line (mine's not, which is why i'm assuming yours isn't either, no offence) then you could easily get that.