Barbell Squat Workout

Barbell Squat Workout

The human body will eventually adapt to any sustained routine so any work
out routine should be changed periodically for continued muscle development.
Although many workouts can be used on the barbell squat, for strength and
endurance, we recommend the pyramid style work out as follows:

Warm up by jogging or other non-strenuous exercises to get a good sweat.

1st SET - Empty bar 15 reps.

2nd SET - 1/3 of maximum w eight (defined as the most w eight an athlete can
do 5 reps with) 12 reps.

3rd SET - 2/3 of maximum w eight 10 reps.

4th SET - Maximum w eight 5-6 reps.

Take a short break (1-2 minutes)

5th SET - Maximum w eight 5-6 reps.

6th SET - Tear-down (remove * w eight) doing as many reps as possible
concentrate on acceleration of w eight upward.

As athlete gets stronger, add more w eight for 4th and 5th SET, which for
the first several workouts may only be lifted 3-4 reps. Continue working
at that level until 6 reps are achieved. Most important for muscle
development - Avoid One Rep Max.

We also recommend that athletes keep their head up to help focus on the
acceleration of the w eight and maintain a good curvature of the back.