TrainerCarlos 3D Squats | Destroy your quads!

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How do I make my legs grow? I use a routine I like to call 3D Squats:


I posted a tiny clip of me squatting with 147lb dumbbells yesterday and I briefly mentioned that if I wanted to make my muscles grow I had to overload them.

Now, since I don’t go to the gym, I use dumbbells instead of a barbell bar. Now, my hands even with straps can only hold so much weight. In order for me to add more weight, I used a weighted vest. The total weight I was squatting was 320 pounds. Although I have a long way to go before I consider myself really powerful, it is an all time high for me as I repped it 6 times.

I did not go all the way to the bottom but at such an intense weight for me, I went as low as I could where I knew I could get back up without compensating with my lower back or feeling any pressure on my knees.

In the clip above, I’m working on strength and hypertrophy. As per NASM, the rep range to create strength is 1-6 rep range. If I’m not mistaken. Hypertrophy happens in the 6-10 range.

I mixed it up in this clip going for 6 reps with a very high load. Then I cut the load in half and did 8 reps of sumo squats, and I topped it off with 10 reps using two 52lb bowflex dumbbells.

Let me tell you, I was supposed to do 5 sets of that, and I only ended up doing 4 because I was completely wasted! And I had 4 to 5 more exercises to go.

It was brutal!

What I preach to the people I train is that if you aren’t resting, if you aren’t making excuses in your brain to take a couple more breaths, you aren’t lifting! You aren’t pushing and you aren’t reaching your limits.

Now, you don’t have to do 147lb dumbbells like me to push your limits. As I mentioned above, there are ranges for what is considered light, medium, and heavy for every individual.

You must reach 100% fatigue in order to evaluate where you are in that range. If let’s say you use 25lb dumbbells, and you reach fatigue on a chest press by the 15th rep, technically, your body will consider that light weight.

If you reach 10 reps with that 25lb dumbbell, your body considers that weight medium heavy to heavy.

Anything under 8 reps is considered heavy to very heavy.

To keep stimulating the muscle, you can also do a drop set. Drop setting means going from a heavier weight to a lighter weight. Technically, I dropped set every set on my clip above. I started with two 147lb dumbbells, I dropped to one 147lb dumbell, and than I dropped to two 52 lb dumbbells.

This will enable you to keep stimulating the muscle which will result in strength and growth and a lot of soreness the next day.

Try it out and challenge yourself. Make sure though that you practice good form especially when lifting heavy weights. The last thing you want is to get injured and be out for weeks, months, and maybe even years.

Lift responsibly, but LIFT!

 

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