Tuesday, 6 April 2010

So you want to improve your strength?

Try this out, It is known as the Russian Squat Program generator.
This is designed to increase your strength, not your size. It should also be used alongside other squat exercises in your programme, not as the only exercise. Done every other day e.g. Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday will give you the results you are looking for, if you do it everyday then your body will not have enough time to recover and your strength will deteriorate rather than improve



Simply visit to enter your one rep max so it can be calculated.

Then follow your personalised programme for 6 weeks and see how much your strength improves!
This programme doesn't just have to be used for squats, it will work for anything, IE bench press, dead lift, bicep curls tricep extensions etc.

Example programme for 100kg 1RM


Day #1* Day #2* Day #3*
Week 1 80kg 6 sets of 2 reps 80kg 6 sets of 3 reps 80kg 6 sets of 2 reps
Week 2 80kg 6 sets of 4 reps 80kg 6 sets of 2 reps 80kg6 sets of 5 reps
Week 3 80kg 6 sets of 2 reps 80kg 6 sets of 6 reps 80kg6 sets of 2 reps
Week 4 85kg 5 sets of 5 reps 80kg6 sets of 2 reps 90kg 4 sets of 4 reps
Week 5 80kg 6 sets of 2 reps 95kg 3 sets of 3 reps 80kg 6 sets of 2 reps
Week 6 100kg 2 sets of 2 reps 80kg 6 sets of 2 reps 105kg 1RM You should be able to max at 105%!

Let me know how you get on with this programme.

I will also do a trial and let you know my improvements, so watch this space...

1 comment:

kirstyb said...

this looks interesting mayb ill do it x