STS – Disk #37 – Meso #3 – Bonus Squat Rack Workout Download $9.97

You are purchasing a digital download, not a physical DVD.

Length: 64 Minutes

File Size: 881 MB

Description:

This optional STS lower body routine is very basic, but also an extremely effective and tough workout. You will use the 5% method and do four exercises (squats, stiff legged deadlifts, front squats and static lunges) for four sets, each for your lower body. During the four weeks of this program, your reps will vary between six and eight. It is important that you select a starting weight for each of the four exercises that you can only lift for a maximum of about nine times and that you use a squat rack with safety catches and have someone spot you.

This mesocycle is all about strength and you will be using weights that are up to 90% of your 1RM which means you will be squatting and lifting some very heavy weights. There are two ways you can accomplish this: The first is to use a squat rack with safety catches and a spotter. The second is to do this routine wearing a weighted vest (vest are usually available at most stores from 10 lbs to 40 lbs) and use a short barbell like we normally do in many of our other DVDs. This may not be enough weight for some people to exactly follow the 5% Method, but it will still give you an outstanding and hard workout.

You will be using weights that are about 80% of your 1RM and you should try to do eight reps for every set of each exercise just like you did in Chest and Back.

Equipment Needed:

a squat rack or weighted vest, barbell, barbell pad