368 Training Systems: Super legs exercise routine with a medicine ball. Jump Higher & Run Faster. 5x5: Ultimate Strength & Muscle Building Program. Madcow's 5x5 and Training Theory and Information Site. StrongLifts.com Now Hosts Madcow's Training Information Site For 5 years Madcow's Training Information Site was hosted for free at Geocities.
On October 26, 2009 the Geocities service stopped. All sites hosted at Geocities, including Madcow's, became unavailable. I didn't saw this coming, but StrongLifts's reader Mutt did. He backed up the site to prevent the information Madcow put together to go lost. But all the links pointing to Madcow's site from hundreds of sites & forums no longer work. I'll improve readibility & site usability and maybe even add things like faqs over time. Changes 11/02/2009: Fixed all broken links. -Mehdi Everything below was written by Madcow Starting Strength: Basic Barbell Training New Edition of Starting Strength: Basic Barbell Training: I was able to check out the new greatly expanded edition of Starting Strength from Mark Rippetoe and Lon Kilgore, a book which I have wholeheartedly endorsed since it was first published and could not recommend more strongly. Madcow 5x5: How to Gain Brute Strength And Hard Muscle. Madcow is the training program which I recommend you to do once you’re no longer making progress on your Squats with StrongLifts 5×5.
Madcow is next to SL5x5 and 5/3/1 the most popular program inside the StrongLifts Community. When to switch from StrongLifts 5×5 to Madcow depends on your body-weight and age. A 27y old male weighing 185lb will usually have to switch to Madcow after reaching the 300lb Squat. The lighter/heavier you are, the sooner/later the switch to Madcow. Origins of Madcow. 7 years ago “Madcow” was a user at EliteFitness.com who spent many afternoons on the phone with Olympic coach Glenn Pendlay MS. The 2 most important works of Madcow were his Intermediate and Advanced training programs.
Madcow vs. No more 5 sets of 5 with the same weight. Realize that none of the above Madcow modifications will benefit you unless you are an intermediate lifter. How Madcow Works. The 2×5 Squats on Wednesday is lighter than on Monday for recovery. Squat Form: How to Squat with Correct Technique. If you are working out in the gym and could only do one exercise it would be the squat.
Why? Because no other exercise challenges the human body to operate as singe unit like the squat. The squat has long been heralded as the “King of Exercises” – and quite rightly so. In this article we will explain some of the benefits of squatting, as well as guide you through how to use proper squat form. Benefits of Squatting One of the biggest misconceptions about the squat is that it is a leg exercise. Squats Build Muscle – Squats build muscle throughout your entire body faster than any other exercise. Ultimate Leg Workout by TheF0rtress. Super Squats 20 Rep Squat Routine. One of the fastest ways to gain size and strength in the entire body is by following the squats and milk program. This is an old time routine that has been around for over 50 years, but it works awesome for fast gains.
Even if you are a hard gainer. The way it works is you train 3 days per week (i.e. Monday, Wednesday, and Friday). Each workout you will start with full squats. Right after the squats while you are still out of breath, grab a light barbell (i.e. 25 lbs.) and do pull overs while lying on a flat bench. Barbell Pull Overs Each workout add 5 lbs. to the squats and get all 20 reps. When doing this program you should do full squats. Full Squat Another thing, do NOT wear a weight lifting belt while doing the 20 rep squats. Make no mistake about it this routine is brutally tough, those 20 rep squats will take every bit of energy that you have, but the gains are awesome. After you finish the squats and pull overs do a circuit of: Chin Ups Dips Decline Bench Sit Ups.