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One-Lift Specialization Squat Routine

One-lift specialization routines were very common in the old days. These type of routines created bulk and power faster than many imagined.

The two big keys to the effectiveness of this type of routine is maximum effort and ample time for recovery. Keep this in mind if you attempt this type of program.

In this routine we will be focusing on the squat as the specialization lift. We’ll focus on other lifts in future posts.

One major exercise per day probably doesn’t seem like much. Remember though, this lift will be pushed to its absolute maximum and that can be  brutal to a person, both physically and mentally.

This type of routine is not for beginners – intermediate to advanced only. It’s harder than you think. If you’re a newbie, build up through normal training first before trying this.

An upper body day (one exercise only) has been added, so you can still maintain overall muscle mass, while focusing on a particular lift.

One-Lift Specialization Squat Routine

Monday:
Squats 8 x 1

Thursday:
Overhead Press 8 x 1 (Fifth set is an Iso hold)

Saturday:
Zercher Squats 8 x 1 (Fifth set is an Iso hold)

Notes: Make sure you have two days of rest between workouts. Start out with 75% of your max lift and work your way up. The fifth set should be 95% of your max lift. On that set,  lift and hold it for as long as you can-that’s what the old-timers called an Iso Hold.  Drop the weight back down to 75-80% max and do the final three sets, only resting 20-30 seconds between sets.

As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Mark Berry Abbreviated Program

Mark Berry was a U.S. Olympic weight lifting coach (1932, 1936) and the publisher of Strength Magazine. Berry, along with J.C. Hise, invented what became known as the Squats & Milk Program.

Berry was an early advocate of abbreviated training and the 20-rep breathing squat.

This routine is adapted from  Berry’s “Barbell Course” book.

Overhead Press 2 x 10
Bent-Over Rows 2 x 10
Bench Press 2 x 10
Squats 1 x 20 (breathing) Rest for 10 minutes then:
Deadlifts 1 x 20 (breathing)

Notes: Workout 2-3 times per week. Eat good food, drink plenty of water and get a decent amount of rest. Add in 2-3 days of cardio to enhance overall conditioning.

Combo Routine

The only way to build a powerful body is to lift heavy weights.

That one sentence more than any other sums up weight training as a whole.

Power is acquired through hard work on the basic multi-joint movements that build strength and muscle.

Many books and magazines try to complicate things with steroid influenced workouts and silly nutritional advice that do nothing but confuse the reader.

Take out all the fluff and junk and you have the above sentence. Get big and strong by lifting heavy. One of the best ways to do that is combining a bodybuilding and powerlifting routine.

The workout below fulfills that need:

The Combo Routine

Workout A
Bench Press 1 x 10, 2 x 8
Bent Over Rows 1 x 10, 2 x 8
Barbell Curls 1 x 10; 2 x 8
Overhead Press 1 x 10, 2 x 8

Workout B
Squats 1 x 15, 2 x 10
Deadlifts 1 x 15, 2 x 10

Notes: The first set of each exercise is a warm-up. Workout 2-3 times per week with three days of cardio added during your off days. If three days is too much for you, drop it down to two days per week. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Stand on Your Feet Workout

This is a real old-school type of workout.

The entire routine is done standing up. At no time do you get off your feet – Just like many of the old-school lifters liked to train.

You will be combining the old-timers love for lifting heavy weights on their feet with the 5 x 5 system of training that has built many huge bodies over the years.

Perform this workout 2-3 times per week, get plenty of rest, eat well, and guzzle down plenty of water.

Stand on Your Feet Workout

Squats or Deadlifts 5 x 5
Dips or Bench Press 5 x 5
Overhead Press 5 x 5
Power Cleans 5 x 5

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Summer Special Just For You

The feedback on the redesigned Workout Routines has been great. Thanks to all who have emailed your thoughts.

One of the main topics brought up has been the new premium content section.

As most already know, some parts of the site are set up as a premium membership paid model. This is exclusive content found nowhere else on the web. It encompasses audio, video, and old-school workouts.

Even though this content is more than reasonably priced – $7.00 per month or $39.95 per year – many have stated they don’t want the commitment of a monthly payment.

Since I’m always looking to give my readers what they want, I’ve decided to do something a little different, one could even say radical, from most premium content sites.

Instead of a monthly or yearly fee, I am going to eliminate all the hassle, commitment and worry by offering a Lifetime Premium Membership for an insane low price of $37!

This is for a limited time only. This Summer Special will run from today until Thursday, July 23. After that, the special is over and regular pricing goes back up.

I’m being totally up front here. I may bring this special pricing back at another time, but I don’t know for sure, so get in on this now. The normal cost is $39 a year or $7 monthly, which comes out to $84 a year.

Instead of $84 or $39 a year, you can get a lifetime membership to all the premium content on this site, now and in the future, for just a $37 one-time fee.

I’ve placed an order link below to take advantage of this Summer Special offer. Order today and get the best in weight training, nutrition and workout routines that get results.

Get a Lifetime Premium Membership for a one-time fee of only $37.

We have some great stuff coming up for premium members including a five module audio/video course entitled the “Old School Muscle Building System: How to Get Big and Strong Without Drugs.”

This same multimedia course will be sold for $97 to the general public when it’s released in August, but all premium members of the Workout Routines site get it 100% free as my way of saying thanks for being a member.

This offer is valid until Thursday, July 23. Order today from this post or in the Premium Membership Area.

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