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