Monday, November 26, 2007

Day 383: Five-Day Structural Attack Begins


I'm completely hammered so I'll be pretty quick today.

The reason I am so "gone" is because today marked Day 1 of the most intense 5 days of weight training I have ever attempted...I'm serious!

Nothing But Squats For One Week!

This training period is called the Five-Day Structural Attack for good reason as I'll be doing nothing but Barbell Squats the whole week. Tonight I lifted 100 KG for 20 minutes straight and tomorrow I'll up it to 110 KG for 25 minutes straight...and so on until Friday when I'll hit 140 KG Squats for 45 minutes straight!

The theory behind this type of training is to get "real good at" one mass-building type of exercise. The goal here is complete muscular and nervous system adaption to one particular exercise.

M4: Mass Building Program Revealed On Day 385

This type of training also goes against just about everything I have ever read before about training for mass. However, the designer of this program has "delivered" before and I trust his judgment (i.e. Mission 1, 2 and 3!). Besides, if you aren't willing to take risks and try something new you'll eventually stagnate anyway.

I'll go into more depth about this Mass Building Training System on Day 385 when I will also reveal the full scope of Mission 4.

I gotta sign off now before I crash into the keyboard!

Until tomorrow...

Eat Clean,
Shred Hard,
Think BIG!

Adam Waters, NESTA-CPT

P.S. Below are my Day 383 pics for November 26, 2007: Mission 4 - Day 8 of 125.


Debbie said...

Adam, how will this work for women? I love squats. Will it reduce the size of my lower body? I would think that it would since it's tough for us to build mass. If so, I'll be doing it with you!


Andrew said...

Hi Adam,

That sounds more intense than the cardio programs that you have done!! I think I have read this before so I am pretty sure I know where you got this from but I know you try to ensure it works before you give too much away. I will however be very interested to here about the rest periods, and reps. I can imagine the rest periods get quite long in order to keep going on this.

Take care,


Marbella said...

Hi Adam,
I have a book written by George Snyder, and he suggests that ALL women need to do squats on a daily basis, as doing that you lose volumn, and that´s what we/I want to do. You do not use weights tho, only bodyweight. Would that be the same idea, but with no weights in reverse?

Celina said...

Hi Adam, well, keep it up, squat isn't fun until you squat a lot. Don't know how it works but it happens like that, remember? I used to squat everyday and did brutal workouts (only front and backsquat) you'll improve a lot, you'll see. Oh, and let us see your legs!!!

Raiden said...

This is one of those things that sounds so crazy it just might work. It's probably similar to what happened to my quads when I played goalie in ice hockey. I was able to build them up real strong with a large amount of muscle from repeatedly going from a squat position to down on my knees and bouncing back up (on skates, carrying 50 lbs of goalie gear) 4-5 sessions a week (3 practices, 1-2 games). I had the muscle and nervous system adaption as it was automatic and subconscious in response to a puck being fired at me. Of course, I have no idea what you plan on doing next...Keep 'em guessing!

Anonymous said...

I think you mentioned before the program you are using for your mass building. I am also with Celina, let's see those legs!

Celina said...

Forgot to tell you, you're deffenetely gonna see a lot of changes also in your mid section and upper body, that's the bright thing of squats!! well, just wanted to tell you so you can remember me when you see it!! :0).. anyway, can't wait to see the results.

Sammy said...

Squats for a whole week sounds like hell to me man! And sure to get those legs growing. Hope you gain muscle and reach your goals :)

dougal said...

Adam, good luck dude, that's going to hurt.
Mate, just wanted to thank you.
Because of you I have just completed my first 84 days. One of the things I'm most proud of has nothing to do with my body.
84 days straightblogging + extra's does things to your mind in such a positive way, and for that alone, to you, I offer a thousand salutes.
If you have time you can check out my final review of the 1st 84 days.
Thank you man.

Rod Moore said...

A whole week of squats ... ooucch :) I only say that because I did squats yesterday and having trouble walking today ... but in a strangley pleasing way lol.

Interested to see how this pans out over the week for you Adam. I love the fact you keep challenging yourself.


PS ... Thanks for subscribing at my Blog.

Adam Waters said...

Hi Debbie, this technique is in some ways similar to Surge Muscle Rounds that I think you are already following. The big difference here is that it is only squats and it goes for 5 days in a row. I will discuss this and the whole program it is a part of in the next few days and let you know how I go!


Adam Waters said...

Hi Andrew, yeah its pretty intense mate! Bacsically rest periods are 30 seconds at 3 reps per "set". This is time limited not set limited so you can drop the weight at certain intervals.

Adam Waters said...

Hi Lynda, I think most experts recommend squats because they are the "grandaddy" of all exercises and they benefit more than just your quads. Almost every major system comes into play with squats. I think BW squats are a good place to start, that's why I did 2 years ago and worked my way up.

Adam Waters said...

Hi Celina, I remember! I am looking forward to seeing those changes in my midsection!

Adam Waters said...

I agree with you Raiden, mate that sounds like you had beefy quads while playing ice hockey!

Adam Waters said...

Hi Suzette, I haven't mentioned the mass building program yet, but there is a big hint in my right hand nav bar!

Adam Waters said...

Thanks Sammy, I can already feel it mate! That's only one day!

Adam Waters said...

Hi Dougal, awesome work mate! I left a "review" of your firsat 84 days on your blog!
Shred on brother!

Adam Waters said...

Thanks Rod, you are off to a flying start mate. Great progress in only 6 weeks. I look forward to following you progress mate.