Deman22's picture
Deman22
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Routine to gain 150lbs on squat 3 months

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Im currently at a max squat 365lbs (166kg) at 6'0" (1.82m) and 185lbs (84kg)
Looking for a leg routine to help me get to or close to 500 (227kg) in 3 months while still doing deadlifts 1x per week.
Test 500x10 wk ass.
Looking to be around 200-205lbs (91kg)

Ideas/input?

Everclese1's picture

I dont know if it'll get ya there, but my leg routine is:
leg ext. 4x10
leg crl 4x10
squat 1 warm-up set... then heavy...5x5 most the time by the fifth set I only get 3 or 4.
leg press 1 warm up... then heavy 5x5
calf raises 4x10
usually no cardio for me on leg day either...I also do legs on day before off day.
Good luck man.

OdyOdd's picture

In 3 months? No way man on just test

Ronald123's picture

Using a weight that's about 40 percent of what you can lift one time, do nine sets of three repetitions, with 60 seconds' rest between sets. Lower and raise the bar as fast as possible, and alternate your grip every three sets

Deman22's picture

Hit 315 3x10 other day felt pretty good. Just mainly listening to my body. Not really sticking to a set workout plan.

BarnGym's picture

I like your ambition dude. The only routine I've ever heard of that might do that is the Smolov. Apparently it involves so much squatting that you might aswell put a squat rack in your living room. LOL. On the upside though it's unanimously considered the best way to add the most weight to your squat in the least amount of time (unless you're just starting out). Google "smolov" and check it out!

whiteNcrispy's picture

x2, but you're going to hate life the entire time you're on it!

ravishing65's picture

There isn't one in three months. A year maybe (maybe) and that's if your present max isn't a hard single but sets of 5.

Deman22's picture

Thanks for the replies. Guess i was in search of a magic formula when it comes down to hard work and dedication.

bigrhino's picture

keep doin what ur doin bro....just keep moving the weight up each training session....slow and steady u will get there!!!