If you want to build a BIG squat, you have to spend time under the bar with heavy weight on your back.

You also have to learn how to ENJOY the bottom position of the exercise...or at the very least, not be afraid of it. Because in the case of the squat, what goes down doesn't necessarily have to come up...

This is 20-Rep Cluster Training for Anderson Squats...one of my favorite ways to build strength in the squat.

This is a fantastic way to develop the groove for an execrise using heavy weight...

Lifting heavy in an exercise is very different than lifting light or moderate and they more you can practice it without crushing your nervous system, the stronger you'll be in an exercise.

"Strength is a skill" is the quote that sums it up nicely (Pavel Tsatsouline).

Improving Strength Through Nervous System Efficiency and Activation

This is actually one of the base techniques that I use in Phase 4 (Nervous System Activation & Efficiency) in my new Return to Prime program, designed for men over 40 who want to turn back their "muscle clock" and build mass like they did 20 years ago.

As we get older, our nerve cells die... that's just life.

And we get therefore get weaker (fewer nerve cells mean less nervous system drive).

And I wish I could tell you that we can bring them back, but as of now, we can't.

What we CAN do is improve the efficiency and activation of what we've currently got (e.g. go from 70% efficiency to 75%... that's how weight class athletes get stronger without getting bigger).

And that means training designed to do that... which Single Rep Cluster Training is literally PERFECT for.

It tunes your body to that exercise, with relatively heavy weight, so that your body learns exactly how to best move that weight.

I find you can almost get "beginner gainz" level of strength gains from it because of this very targeted tuning. It's pretty amazing, actually.

You can learn more about the full Return to Prime program here.

And I have to say, with all due modesty, this program is my masterpiece :).