Ed Brown, Jr is wrapping his knees.
He’s preparing for 10 sets of 6 reps under a heavy barbell loaded with anywhere from 6-8 forty five pound plates. That’s 315 to 405 pounds. Most people that you see walking around the malls, the work place, down busy streets would be hard pressed to front squat a 45 pound bar correctly. But we’re not talking about most people. We’re talking about someone who did set after set, rep after rep alongside the worlds most popular pro bodybuilder, Lee Priest
Ed has his sights set upon the Mr Universe later this year in New Jersey. He’s won a couple of big contests recently and he’s taking aim at the biggest prize to date. The Mr Universe.
You can learn a lot from guys like this. Guys who are actually showing you via pictures and videos. These are not guys hiding behind a keyboard, posting articles about training that they themselves have never done, using pictures of muscular bodybuilders and lifters that they don’t even know. No, this is the real thing. Real weights. Real reps. The real scoop. This has become a huge problem on the internet. Anyone can claim anything. And then they try to sell you something that they don’t use. That they don’t don’t do. Let’s move on.
Once you’re warmed up, you’ll need to know what your 1 RM max is in the Front Squat. Once you have it, you’ll load the bar with 75% of your 1 RM and do 10 sets of 6 reps. In the accompanying video, Ed is using 2 ten pound plates under his heels. This puts even more stress on the quads instead of on the lower back, glutes and hamstrings. You’ll get a fuller, better sweep in your quads as a result. Typically, when we train legs, we think of 3-4 sets with progressively heavier weights. But in this leg routine for mass, you’re going to experience some localized trauma in the thighs because we’re sticking with front squats for 10 heavy sets of 6 reps. Six reps sounds pretty easy, right? Remember to use 75 % of your one rep max. You can try this workout with the heels elevated or without. Experiment. Try it with wraps and without. You might use wraps for the last 4 sets giving yourself a “reward” if you do the first 6 sets without wraps.
The more you can come up with these mental games and challenges, the better. If you don’t challenge yourself, you won’t put out enough effort to get the results that you’re after.
You’ll hear Ed mention a Russian coach who taught him this front squat routine. Oleg Kechko is an Olympic Weight Lifting World Champion who could clean and jerk 450 pounds at a bodyweight of 169lbs. He knows something about strength. There are many videos of him on Youtube.
If you’re just starting out – awesome – you’re going to progress much faster if you use the info in this article in your own bodybuilding workouts. The key is to be consistent, progressively add more weight to the bar each week or two. After 3-4 weeks, take a rest and do leg presses, leg extensions, dumbbell squats, hack squats and/or sprints. Pattern overload is the nemesis in your training. Mix things up, stay fresh, stay focused. Ignore the social sites filled with garbage bodybuilding and strength routines unless there are videos and pictures of the author or authors buddy actually SHOWING you the routine.
You’ll make much faster progress this way.
We’d love to hear your questions and comments as we continue to build this website out. What do you want to know? Bodyparts? Nutrition? More videos? Let us know below and be sure to subscribe to our newsletter for even more information, including giveaways and more! Follow us on twitter and like our facebook page to stay up to date!