Countdown Time-Volume Training Squats

 

Pick ONE exercise, preferably a big, compound exercise for best results. In this case, we're doing Barbell Squats.

I've got 245 lbs on the bar for this workout (the previous workout a week before, I used 225 lbs). This should be a weight you could get 12-15 reps with in a straight set. You're going to use that same weight for the whole workout and you're going to be doing it for 40 minutes straight.

Start your timer, then do a set of 3 reps. Rest 10 seconds. Do another set of 3 reps. Rest 10 seconds.

Repeat this pattern (continuously) until you would have to really grind out 3 reps...then just stop at 2 reps. Take 10 seconds rest. Then do sets of TWO reps, on 10 seconds rest.

When you would have to grind two reps, stop at one rep. Take 10 seconds rest. Then do sets of ONE rep, on 10 seconds rest.

When you have to grind out the one rep, we're going to increase rest to 20 seconds and go back to 3 rep sets and repeat.

The cycle will continue with 3 reps sets, then 2 reps, then 1 rep sets.

Again, when you have to grind that one rep, increase to 30 seconds rest and go back to 3 rep sets...then 2 reps...then 1 rep again.

This method uses the concept of "front loading" to do more work up front, while you're stronger, gradually decreasing workload as you fatigue (the decrease in reps down to one).

Then you "re-ramp" it (similar to wave loading) going back up to 3 reps with more rest.

Make sure you're using good form on each set. This is very high volume training, which means your nervous system is getting very strongly imprinted with the movement pattern, so you want to make sure that imprint is good. The weight is moderate, so that should be very doable.

 

 

Countdown Time-Volume Training for Squats is Tough...

 

I'll be straight up with you...by the time I was finishing up the last set of singles on 30 seconds rest, it felt like I could feel the individual muscle fibers in my quads firing.