<p>Well man sometime this year I’ll work up to it. Last time I ran a 20 rep squat program I came decently close to that number. Smolov=holy grail of squat routines. But you will pay with sweat and blood 
:D</p>
<p>jonnosferatu,</p>
<p>Hi, from GFAQs.</p>
<p>Now I feel bad about being an endomorph…</p>
<p>ILAGB</p>
<p>(Main Points) 1) There’s definitely nothing wrong with stretching it out by deloading, but very few people look at the routine as something for long-term use; it’s usually seen as a very difficult but very rewarding mass “quick-fix” to punctuate periods of more devoted strength work (not necessarily the best mindset to have, since it’s fairly close to the idea behind Western periodization, which has been dismantled many times by the guys over at Westside, but meh), at least in my experience.</p>
<p>(MP) 2) Definitely agree with looking at Stronglifts if you don’t/can’t buy the book.</p>
<p>(Notes) 1) I agree that most people aren’t going to be able to keep going if they start at the 10RM (self-contradiction! whee!), but taking a solid amount off of the 5RM could easily end up horrifically underdoing (or, less likely, overdoing) the starting weight. Just going with a standard percentage - say, 65% of 1RM - might be more reliable.</p>
<p>(N) 2) Definitely agree; too many people have too many illusions about the two and in doing so neglect to pay attention to more important elements of their training.</p>
<p>Definitely agree with all the pointers, both for this routine specifically and for squatting in general (outside of competition, obviously).</p>
<p>RE: Anabolic Diet</p>
<h2>I actually tried this for about six months (didn’t stop voluntarily) and once I got out of the habit of just binging on the carb refeeds, it was pretty nice, though I’ve found that I feel about the same just eating (fairly) clean in general. The main issue I have with the approach is the issues with glycogen depletion - two single-day refeeds per week (also seen in the Natural Hormone Enhancement approach, basically the same as the AD) probably works better, particularly for a 20-Rep routine.</h2>
<p>Invoyable:</p>
<p>1) If you’re a serious lifter, your metabolism should be high enough that 3k/day is at most just maintaining. 4k is a very good recommendation for most people, though if he’s doing any other high-intensity activities on the side (or was prior to starting the routine) even that might not be enough (speaking from personal experience - as an extremely ectomorphic martial artist and powerlifter, I have to eat 5k/day just to get the scale to acknowledge that I -MIGHT- be going up).</p>
<h2>2) The lifting stunting growth thing is, as you say, complete BS, and I have no idea how the myth started up. If anything, the GH release from lifting would ACCELERATE growth (not to any noticeable extent, but that’s not the point).</h2>
<p>Unoriginal - Long time no see. Please excuse my lack of activity on the MA board recently. I’ll probably start posting regularly again once my apps are done and after the ■■■■■■ move on; right now it just seems like I have a LOT of better things I could be doing with my time.</p>
<p>Make sure you’re not lactose intolerant in any way though.</p>
<p>Well, that or get some lactase pills and use them very liberally (this is the solution I use, by the way).</p>
<p>wait so how many people in here post on BB lol like there are way too many “brahs” flying around (and clearly saying “brah” is a direct function of posting on BB)</p>
<p>I don’t really have much of a background in mainstream internet forums, but I’ll go out on a limb here and suggest that by BB you mean BodyBuilding.com, in which case the answer is no - I have never made a single post there and have only viewed one thread, that being the SS outline, and then only because I wanted to find a viable alternative to just posting an Amazon link for the book and didn’t know about stronglifts.</p>
<p>My background’s on a more esoteric forum and in a number of very good books and articles.</p>
<p>Yeah broski let’s do this.</p>
<p>sex:man
job:good
name:dave</p>
<p>I have a BB account and I made some posts there, but I use ‘brah’ to make fun of most bbs, in case that wasn’t clear haha.</p>
<p>I post on rosstraining.com mostly. Really great and helpful forum if you want to get stronger, faster, leaner, whatever.</p>
<p>Read and study a whole lotta ex science etc…Tis my passion.</p>
<p>jonno: Yeah, I am getting set into the AD and I like it. I usually keep the carbs to 1 day instead of 2. I don’t mind it at all. Pretty sure I’ll keep it up through the Smolov cycle bulk too.</p>
<p>^ you mad cause we’re stylin’ on you?</p>
<p>lol @ all the bbing.com posters here</p>
<p>edit: god dammit why do my posts keep going above who I’m replying to?</p>
<p>Are the mass gains from squats & milk or smolov restricted to your legs? Does it really help that much with bulking up your entire body?</p>
<p>Gaining mass is pretty simple. </p>
<p>Eat 6 meals a day with a ton of lean protein (or whey protein) per day. Usually this will include 3 protein shakes (I prefer Optimum Nutrition b/c it’s the cheapest and if you use 1.5 servings it has a good amount of protein) and 3 real meals. Limit carbs and fat, but eat good whole grains, fruits, and good fats to stimulate growth. If you’re not trying to be a bodybuilder, a big diet of mainly protein should suffice. Each day you should eat a gram or slightly more of protein per pound of body weight (i.er. 150 lbs should eat around 160-180 grams of protein).</p>
<p>As far as lifting, keep it simple. Use almost entirely free weights. Machines are for p_ssies and people who don’t know what they’re doing. Stick to the exercies that target the most muscle groups (dips, bench press, deadlift, squats, pull-ups, rows, incline bench, shoulder press, etc…). Cycle through so you don’t overtrain and use heavy weights/low reps (under 10) for mass gain. Do burnouts and supersets on almost every exercise.</p>
<p>It’s that easy.</p>
<p>Oh and this squats and milk stuff. I’m not so sure. I think there are significant health risks to drinking 16 cups/1 gallon of milk a day. I’d stick with protein shakes and chicken/salmon/beef/turkey/eggs/etc…</p>
<p>The hard part is sticking with the eating schedule. It might take a year or so to see noticeable changes. Even though I say it’s simple, I’ve never been able to stick to the proper diet and thus I’ve been stuck at built like hell but very skinny.</p>
<p>Thoughts?</p>
<p>
This is all basic stuff. My question specifically pertains to the Squats and Milk or Smolov regimen.</p>
<p>And I believe the dietary component doesn’t literally call for a gallon of milk per day anymore. That was just what they did wayy back in the day and the name stuck.</p>
<p>a gallon of milk per day is ridiculous. if i wanted to follow this “squats’n’milk” program I’d have half a gallon and have more meat, vegetables, and eggs.</p>
<p>
</p>
<p>Yes it’s basic b/c that’s what works. Squats and milk is about as basic as one can get as well. I imagine people don’t drink a gallon anymore (did some research). “Milk” basically refers to lots of lean protein. ‘Squats’ refers to the exercise I list (the original program includes those large muscle building exercises like deadlift, squat, bench, shoulder press, etc…). </p>
<p>You don’t need all those fancy balance balls and the new magic pill to gain mass. You need to eat a ton of lean protein with consistency and concentrate on free weight mass building exercises. It’s that easy. It’s simple, but it works. Don’t be fooled into thinking that simplicity negates efficacy.</p>
<p>the benefits of milk go beyond protein… the specific protein in it (casein) prevents the denaturation of IGF-1 if you drink it post workout.</p>
<p>and all protein is lean. If you mean lean protein source, well milk is probably one of the fattier sources. unless you’re talking about skim.</p>
<p>skim milk is best post workout because fat only slows absorption. my family doesn’t ever have more than 1 or 2% fat, which i wouldn’t consider high in fat.</p>
<p>I have changed my mind on some things over the last few months.</p>
<p>1) Stronglifts: the author who writes it seems to be an inexperienced internet asshat. I don’t recommend reading his site or asking for advice there. He is dogmatic, a Rippetoe ripoff (hows that for alliteration) and doesn’t have the background to be a guru on the topic</p>
<p>2) Gallon of milk a day: I have shied away from recommending this to anyone. Esp. if its pasteurized milk. I have switched to raw milk with noticeable benefits, especially in the digestive department. </p>
<p>Unlike what Rippetoe preaches, I think quality mass gain for skinny bastards can be better made without GOMAD or going nuts over calories. In fact I believe that the quick weight gain for skinny bastards is a huge mistake. </p>
<p>Gain lean mass and minimize fat gains. Work on gaining a pound or so every week or every two. Realistically you can’t gain more than 1/2-3/4 lean dry tissue a week, add glycogen stores, fat stores, and the water that comes with the glycogen stores… If you are gaining over a pound or so a week its probably excess fat.</p>
<p>The excess fat you will have to lose at some point, and when you do that, lean gains will suffer too…</p>
<p>Only the pros can cut and bulk quickly and effective. Ergogenics, hormones, steroids, etc, etc, make this possible. For a natural trainee I recommend slow but consistent weight gain.</p>
<p>Another thing is long term thinking. If you are a hundred and thirty pounds now, you won’t be a jacked 200 lb man come end of summer. Not even next summer. But if you gain 10-15 LEAN lbs over the year, in five years or so you will be a certifiable beast.</p>
<p>Some thoughts that I thougt I’d share.</p>
<p>p.s. Fat is your friend. Idk why so many people are so obsessed with ‘lean’ or low fat food. Its stupid as hell. Vince Gironda thought so as well.</p>