| What you are about to read here is an article about | | | | weight lifting belt while doing the squats. By doing this |
| one of the fastest ways to gain muscular size and | | | | without a belt you will strengthen your lower back |
| strength on the entire body - and that is by following | | | | and it will be easier to take deep breaths while doing |
| the good old squats and milk program. This routine | | | | high rep squats. Make no mistake about this routine, |
| has been around for about 50 years, but it is the | | | | it is brutally tough and those 20 rep squats will take |
| absolute best program for fast gains.You have to | | | | every ounce of energy out of you, but the gains are |
| workout 3 days per week - i.e. Monday, Wednesday, | | | | great.This routine will stimulate your entire body to |
| and Friday. In each workout you will start with full | | | | grow from the stress of the squats. And the |
| squats. Do 2-3 easy warm up sets to get the blood | | | | pullovers will help to stretch your rib cage and make |
| flowing. Then take a moderate weight and do only 1 | | | | your chest bigger. When you are finished with the |
| set of 20 reps. For each one take 3-4 big mouthfuls | | | | squats and pullovers do a circuit of chin ups, dips, and |
| of air, hold your breath, squat down and up, and | | | | decline bench sit ups. Do one set of each for as |
| repeat. As you progress through the reps you will | | | | many reps as you can with one minute's rest in |
| need to take more breaths in between. When you | | | | between each exercise. Complete this circuit 2-3 |
| reach reps 15-20 you may need to take 5 or more | | | | times without any pause in between and your |
| big mouthfuls of air in between. It will take about 3-4 | | | | workout is done.Do this routine 3 days per week and |
| minutes to complete 1 set of 20 rep squats.Right | | | | each time make sure to add 5 lbs. to the squats and |
| after the squats - without any pause, grab a light | | | | try to do more reps on the chins, dips, and sit ups. |
| barbell and do pullovers while lying on a flat bench. | | | | This will work every major muscle group in your |
| Take a deep breath in between each rep and feel | | | | body and force you to build muscle like nothing |
| the stretch in the rib cage as you do the exercise. | | | | else.Another side of this program, is to eat as much |
| Do 1 set of 20 pullovers with 25 lbs. Keep using 25 | | | | food as you can and as often as you can. This old |
| lbs. for the pullovers as this exercise is just for | | | | program is called "squats and milk" and that is |
| stretching the rib cage and fill it with air.For each | | | | because the old body builders used to drink at least 1 |
| workout add 5 lbs. to the squats and do all 20 reps. | | | | gallon of milk every day to help them gain muscular |
| This is the key to making some big gains on this | | | | weight while on the program. Milk is very high in |
| program. When doing this program you should do full | | | | protein, vitamins, minerals and calories.Note: Always |
| squats. Try to go down as long as you can, this will | | | | consult with your doctor before becoming involved in |
| make the squats far more effective for muscle | | | | any kind of physical activity. |
| growth. And another important thing, do not wear a | | | | |