You're going to HATE me for this one (I know I did).

It's one of the single best squat workouts I've ever done. It''ll trash your legs for DAYS and build your squat strength FAST.

It's going to show you exactly where your weak points are in your squat, by testing and working every single point along the range, and it's going to work every single muscle fiber type you've got.

You're going to hammer your entire lower body in every rep range through every portion of the range of motion of the squat, going up in weight while decreasing range of motion, then coming back down in weight, while increasing range of motion.

As you use more and more weight, you decrease the range of motion, allowing you to fully overload every single point in the range of motion of a squat.

You do this until you're doing a very short partial movement with very heavy weight. Then you go back down until you're using a light weight and full range of motion again.

And the ONLY rest you get is the time it takes to change the weight or the rails in the rack. This ended up being a 50 minute workout, squatting almost continuously, other than changing weights. It's brutal and incredibly effective.

 

How to Do It

You're going to be doing these "Anderson Squat" style, starting with the bar on the rails on every rep.

On the first set, set the rails to just slightly above where you'd normally finish a regular squat. Since it's an Anderson Squat, you do need to start a little higher up.

Use a light weight to start...something you'd normally do a warm-up with. I've got 135 lbs on the bar. You'll want to be able to hit at least 20-30 reps or more with your start weight.

Start with the bar on your back, walk back then lower it to the rails. Unload your legs, then squat from a dead stop out of the bottom.

Repeat for as many reps as you can until you get close to fatigue. Don't push yourself to the limit on the WAY up the rack...keep a couple of reps in you.

Now re-rack the bar and add 10 pound to each side. This weight change is your ONLY rest.

As soon as the weight is on, then go again, same movement.

What I did next was take the 10's off and put 25's on (total weight 185 lbs). This was a 30 lb increase.

On the next set, I went back to adding 10 lbs to either side. This was more for convenience of adding plates...it's something you can gauge for yourself if you decide to use this method. The valuable thing here is the concept of decreasing range while increasing weight, then reversing it on the way down.

Continue in this fashion until you get to the point where you can't get 5 reps....this number 5 is our magic number. If you can't get 5 reps with the weight, you're going to raise the rails one notch, thus decreasing the range of motion slightly.

Go again. Unrack the bar, set it down on the rails, then bottom-start the squat.

As you move higher in weight (keep to the 5 rep guideline), keep moving the rails up.

When you get to the point where you can't move the rails up any higher because the J-hooks are there, that is where you stop moving the rails up. Then you're going to focus on going up in weight using very low reps.

When you get to that top range of motion, keep the reps under 5 (even if you feel you CAN do more). As you move higher and higher in weight, drop the reps until you get into 3's, then 2's then singles.

When you get to what you feel is your maximum weight, that you can't reasonably go any higher, do your single, then start coming back down in weight. For me, this was 525 lbs.

Now start pulling weight off, using the reverse of that concept all the way down.

Keep doing sets with gradually less and less weight until you get to the point where you can do MORE than 5 reps on a set.

That is the point where you'll move the rails DOWN again, thus increasing the range of motion.

Keep going down in weight and increasing the range of motion when possible, until you get back down to your original starting weight with the FULL range of motion.

On the way down, you should push closer to failure on each set. Keep only one rep in the tank on the way down, until you get to the final set...at that point, give it everything you've got!

Your final set should leave you on the floor...not throwing up but just pretty well shot.

This is an advanced technique...definitely not for beginners. And let me tell you, you're going to get very comfortable with a bar on your back with this workout. You will be doing a LOT of squatting.

After you recover from it, it's going to seriously increase your squat numbers FAST.

Watch the full video here (including a rundown of the technique).

Click here to start from the workout demo to see it in action.

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Want more insane SHOCK workouts like this?

•  The Single Dumbbell Attack
•  Total-Body Countdown Murder
•  The Inside Out Core Crusher
•  Lactate Tolerance Training for Chest
•  Dueling Banjo Hell

Enjoy!

Nick Nilsson
The Mad Scientist of Muscle

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