One of the most potent ways to achieve rapid gains in overall muscle
mass is to perform high repetitions for compound exercises that work
the back, the buttocks and the thighs. Many result producing programs
have been built around this idea; for example before steroid use
became insidious bodybuilders would gain muscle rapidly by performing
workouts based around 20 repetition squats or deadlifts. These
programs proved to be hugely productive when combined with a high
calorie eating plan and plenty of rest. It wasn't uncommon for
trainees to pack on 20 pounds of new bulk in 6 to 8 weeks of this type
of specialization, transforming an average man into a veritable Hercules.

High repetition leg and back work allows a trainee to pack on muscle
mass because of the amount of stimulation that is placed on the entire
body. This stress causes the body to release a flood of anabolic
(muscle building) hormones which increases the body's ability to
convert dietary protein into new muscle mass. This increased ability
to convert protein to muscle does not only occur in the muscles of the
thighs and back but also through the entire physiology.

In a sense this high repetition leg and back work is the drug free
trainees answer to steroid use. I am not saying that a drug free
trainee will be able to build the supernormal levels of muscularity
that steroids allow a trainee to attain. What I am saying is that high
repetition leg and back work will allow a drug free trainee to grow
muscle an astounding rate and also to a level not achievable without
the technique.

Because this technique is stressful, particularly when a trainee is
performing barbell squats and deadlifts, it should be used sparingly
for 6-10 week cycles instead of all the time. In the case of such a
cycle the Squat or Deadlift should take front stage in the program and
emphasis should be placed on getting stronger in these movements while
maintaining sound form. An average of 5 to 10lbs should be added every
week to these movements, which will add up to a 50 to 60lb strength
gain in a 10 week period. The addition in strength coupled with the
stimulatory effect of the high repetition work will allow for an above
normal gain in new muscle tissue within this 10 week period. To
maintain potency of this technique make use of it twice a year at the
most.


Lawrence Hosannah