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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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