The 185 repetition squat program

Here's what you need to know...

1. High-rep squats are a cornerstone of legendary bodybuilders' workouts. Why? Because this type of training works.
2. Higher reps improve cardiovascular function, increase muscle mass, improve definition, promote agility and increase mental toughness.
3. This type of leg training has a huge impact on other muscle groups. Bodybuilders have gained 10 pounds of muscle mass and up to 2.5 inches in arm circumference with this squat program.

It's not just about training the legs

Pain. Suffering. Lactic acid paralysis.

Some workouts will not only challenge your muscles, but will also test your mental toughness, courage and even your character.

Specializing in high repetition leg training is a hallmark of hardcore bodybuilding and will reduce you to the essence of who you are.

The dramatic training results of many old-school bodybuilding stars such as Steve Reeves, Larry Scott, Reg Park (who performed up to 50 reps per set), John Grimek and many others are clear evidence of the benefits of high reps.

My personal best squat reps over the years have been 145 x 75, 180 x 27 and 215 x 15 at a bodyweight of 95 kilos or less. These were performed with a barbell that was only taken out of the rack once, after which all reps were performed and the bar was only put back in the rack after all reps were completed.

This is a tough, painful program. The goal is to challenge your legs to the point where they have no choice but to grow.

If you can walk normally straight after this training session, then you haven't worked hard enough.

Full body wide anabolic stimulus

This type of leg specialization program has allowed bodybuilders to build inches in leg circumference, but just as impressive is the impact this program has on the rest of the body. This leg specialization has a tremendous anabolic effect on other muscle groups.

In many cases, bodybuilders have seen solid gains of 2.5 centimeters on their upper arms, usually accompanied by a 5 kilo muscle gain when they have followed a proper diet. If the diet was inadequate, most did not stick with the program for more than 2 weeks.

High repetitions improve cardiovascular function, respiratory efficiency, muscle mass and definition, joint mobility, coordination and endurance.

With high repetitions of classic squats, your mind must also play an important role, as this type of training is simply too hard to perform without full dedication.

The 12 week program

Plan your program to include the following leg workouts at the beginning of the training week and/or immediately after a rest day when your energy is at its highest.

Cycle 1 (4 weeks)

Perform this training session twice a week on non-consecutive training days:

• Set 1: First warm-up set. 30 very light repetitions through full range of motion, followed by 60 to 90 seconds rest.
• Set 2: Second warm-up set. 20 light repetitions over the full range of motion, followed by a short break.
• Sets 3, 4 and 5: Three sets over the full range of motion in the "growth zone" with 15 repetitions per set and 2 to 3 minutes rest between sets.
• Set 6: A 30 repetition pump set where you give it your all.

Tips:

1. The warm-up sets are performed with a weight with which you could perform 10 more repetitions until exhaustion sets in, i.e. weights with which you could perform 40 or 30 repetitions.
2. The term "growth zone" refers to the maximum amount of weight with which you can perform 15 repetitions with correct form - no more and no less. Try to use the same weight for all sets, but you may well need to adjust the weight used from set to set due to increasing fatigue.
3. By the end of the 30 repetition "death set" you should have streams of sweat running down your face and you should be wheezing like a person having an asthma attack.

Cycle 2 (4 weeks)

For the next four weeks, everything stays the same except that you perform two additional sets of 15 repetitions in the growth zone. Perform the following training session twice a week:

• Set 1: 30 repetitions
• Set 2: 20 repetitions
• Set 3: 15 repetitions
• Set 4: 15 repetitions
• Set 5: 15 repetitions
• Set 6: 15 repetitions
• Set 7: 15 repetitions
• Set 8: 30 repetitions

Rest for 60 to 90 seconds after the first two sets. Rest for 2 to 3 minutes after the work sets of 15 repetitions and for several days after the set of 30 repetitions!

Cycle 3 (4 weeks)

During the final cycle, most things stay the same - you continue to repeat this workout twice a week, but now you perform two more sets in the growth zone. And no, I'm not kidding.

• Set 1: 30 reps
• Set 2: 20 repetitions
• Set 3: 15 repetitions
• Set 4: 15 repetitions
• Set 5: 15 repetitions
• Set 6: 15 repetitions
• Set 7: 15 repetitions
• Set 8: 15 repetitions
• Set 9: 15 repetitions
• Set 10: 30 repetitions

Will this work? Yes, and it has worked for decades. But it will only work if you do it.

Wait, can I also use the leg press?

Even though I've had success using this squat method with hundreds of bodybuilders, I can understand why some would prefer to use the leg press.

With the leg press, there is no heavy weight on your shoulders, you won't have any balance or coordination issues, and it's a mechanically controlled movement where you can apply the load exactly where you want it.

I reluctantly agree with these arguments.

If using a leg press instead of a barbell convinces you to do this workout with high reps, then use it.

By Dennis Weis | 04/10/14

Source: https://www.t-nation.com/training/185-rep-squat-workout