The fifty-rep set is mental and physical warfare. Performed once or twice per month, this test crushes training plateaus and builds serious mass on your legs.
The front squat builds a steel-clad physique and incredible lower body strength just as well as the back squat. The front squat reinforces posture and adds mass to your upper back since your elbows stay elevated and your thoracic extensors work double time to hold position.
Now, in the back squat we've all seen what happens when someone rounds their back, yelps like a kicked puppy, and jacks up their spine. No such issue on the front squat. If you round, the bar drops forward, and the lift ends without harm to your lower back.
The trouble is, we're all naturally stronger in the back squat, but most lifters are embarrassingly weak in the front squat due to poor strength in the anterior core and thoracic extensors.
A good goal is to do a single front squat using the same amount of weight as you can back squat for 5 reps. Here's the simple math: Take your back squat max and multiply it times .85. That will give you your back squat 5RM or close to it. For example, if your back squat max is 405 pounds, multiply that by .85 to come up with 345 pounds. Your goal is to front squat 345 pounds for one rep, or work your way up to it.
Sadiv sets are an advanced training method designed to boost your deadlift, test mental grit, and add tons of muscle to your posterior chain. Sadiv sets are a high volume, high-intensity monster of a deadlift workout. Beginners or the weak-minded need not apply. (Don't even attempt this unless you're deadlifting 1.5 to 2 times your bodyweight.)
Here's what to do:
Once fatigue sets in, it's vital to set up each lift like it's a max attempt, brace the core, and drive the bar. Can you beat 20 reps with solid form?
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