<p>Has anybody on here ever tried the squats and milk and is it effective?</p>
<p>if you’re talking about working out, sure. squats and a lot of protein will make you gain weight fast if you do everything right.</p>
<p>When you say gain weight fast, do you mean fat or muscle mass+fat. And do you know somebody that has tried it and was effective or have you tried it?</p>
<p>kinda hard to gain just muscle, you’re gonna accumulate fat to. thats why some have differeing ‘bulking’ and ‘cutting’ schedules.</p>
<p>what do you wanna accomplish with the squats and milk?</p>
<p>So if one plans on gaining 40 pounds which should take 4 months with the squats and milk program, how much of the 40 pounds would actually be fat?</p>
<p>Depends on your body composition…if you’re an ecto or an ecto meso you wont gain that much fat…if your more on the endo side, maybe 30%? It is a simple program that is pretty legit for putting on weight fast. Just make sure you go all out on your squats, raising the level each time is key to gaining</p>
<p>Okay, you lost me on the ecto/ecto meso/endo part. What’s the difference between the three?</p>
<p>…</p>
<p>no comment.</p>
<p>How much weight you gain and how fast you gain it depends on the build of your body. Some people just don’t gain weight as fast as others, and i know some people who can’t gain weight at all. The main thing is just workout consistently. If you do squats once or twice a week, and do some supplementary leg exercises on those days too, you will gain weight. I’ve seen people gain a signifcant amount of weight and strength from a good leg workout in only 2 or 3 months. As far as the weight you gain, if you have a good diet you should mostly gain muscle. I work out alot and drink alot of milk but i also mix whey protein into my milk to give it even more protein. I’ve gained a ton of weight in muscle since when i first starting working out too, but i have good genes. The only thing is i don’t do squats anymore because i want to be able to fit into my diesel jeans and they’re not very good on my back. But like i said, the main thing about any workout program is CONSISTENCY. As someone once said in the gym, lifting weights is the only thing that will work for everyone, eventually.</p>
<p>Ectomorph- these people are skinny, basically…hardgainers
Mesomorph- Toned, tan, healthy balance of body fat to muscle…what you want to look like
Endomorph- Usually more body fat, usually pale with soft skin</p>
<p>Most people are a mix between two. Squats and milk regime has worked wonders on some hardgainers I know, so if you’re an ecto…go for it…if not, there are other things you could/should be doing.</p>
<p>aarosurf- haha, I know what you mean…my thighs are too big to fit into diesel’s…but squats are too good of a workout for me to give up</p>
<p>milk is awesome, but don’t forget tuna, salmon, and chicken for protein…</p>
<p>Tuna contains mercury unfortunately… don’t go for Albacore or the blue/yellow tunas if you want to avoid mercury. Salmon contains little mercury, but some people don’t like the taste (remember your breathmints if you eat this).</p>
<p>Yes, tuna is some of the cheapest protein you can buy, as far as $ per gram of protein. My brother once bought over $200 at once.</p>
<p>I still workout legs, just not squats.</p>
<p>Squats are one of my favorites. Deadlifts are #1 though 
Speaking of tuna fish, I eat two cans a day! Thats 65 grams of protein just from tuna! I also drink about 750 ml of milk and plenty eggs/fish/meat. I definitely feel better than a couple months before.</p>
<p>I eat one can a day…usually a chicken breast, 4 oz’s of lean beef, 4 oz’s of fish and about 6 eggwhites too, one yolk</p>
<p>The Squats and Milk program is one of the most effective mass-building routines ever devised; there’s a reason it’s put into the same class as the Smolov progression and the 5x5 and Westside models.</p>
<p>Couple of cautions, though:
- Do not try to stretch it out past six weeks. It’s designed for cyclical or one-time use only, and you WILL overtrain if you try to make it last longer than it’s supposed to.
- Make sure your form is good; if you don’t have Rippetoe’s Starting Strength, 2nd Edition, buy it (or borrow it from a friend if you can; no ebook exists, to my knowledge), and study it religiously.
- Make sure you’re eating, sleeping, and drinking enough, and try to avoid any kind of major mental or emotional stresses once you get going. You need food and rest to grow (and avoid overtraining, particularly with this routine) and good recovery conditions all around to…wait for it…avoid overtraining.</p>
<p>Also, quick notes:
- Make sure you actually follow the parameters of the routine. The sets start with your 10 rep max (good form) and are done with breathing squats; minimum 2-3 deep breaths between reps, including for the first five. Each set will take a while (~3 minutes is common); this is good. Part of the stimulus is that you’re basically just doing twenty singles with short rests between.
- I haven’t gotten all that much confirmation on this (research or discussion), but the mass added is probably going to lean more towards sarcoplasm (cell fluid) than myofibril (contractile fiber). If you’re planning on going into a sport with weight classes and are just trying to move up a few categories (but not up to one with no ceiling), this may not be the best routine to follow.</p>
<p>Seriously though, for getting big and adding to your squat numbers, this routine (and associated diet concept) is unmatched.</p>
<p>^^ Disagree on couple accounts. I’m not knocking you bro, just cleaning up a little.</p>
<p>1) You can, and you should stretch it past 6 weeks. Why can’t you do it over 6 weeks? because some pencil neck lab geek said it’d overtrain you? You can stretch it to a good 2-3 months if you like. Just be sure to back deload every 4th or 5th week if you do stretch it beyond 6 weeks. Look, Smolov base cycle has more volume and intensity in 3 weeks than most gym rats will in a year. The intense has even more in 4 weeks. The key is that you spend 2 weeks switching, and 1 week tapering to avoid the overtraining. Train smart.</p>
<p>2) Agree. If you are a tightwad to buy one of the best books on strength training written, try stronglifts.com…
3) Agree. To be more specific, you <em>MUST</em> eat 20-25x your bodyweight in lbs for calories. Just no way around this. Seriously. That means 3K for a 150 lb guy, and 4000-5000 for a big 200 lb brother. And you MUST get 8-10 hrs/sleep a night. And don’t ruin it by getting trashed half the week.</p>
<p>quick notes:
- Do not agree. Do <em>not</em>, <em>not</em>, <em>not</em>, start a 20 rep squat routine the first day with your 10 RM. Guaranteed (unless you have a serious training background), you will burn, fail, and probably get hurt. This is how to set up your routine. Take your current 5 RM. Don’t know your current 5RM? Its ~85% of your 1RM. Don’t know that? Find out. Lets say my current 5RM is 315 lbs. You want to subtract a plate from that (90 lbs). So that gives us 225 lbs. This is your first day of the 20 rep program. Add 5 lbs every workout. </p>
<p>You can do it M-W-F or say M-Th, and do upper body stuff Tue-Fri. This is the part you gotta play with. Some people recover fine from 3 squat sessions, some people don’t …</p>
<p>2) Agree, partially. Honestly, it doesn’t matter (unless you have weight classes). 20 rep squats will make you stronger in the body and in the mind. Sacroplasmic and myofibrillic aren’t nearly as clear cut as you might think. The multiple sets of low reps heavy weight vs multiply sets of moderate weight moderate reps isn’t a hit or miss. Actually much research has shown that it depends on body type, training history, muscle profile, etc. I am gonna guess the OP is not that experienced in the strength game. So honestly, don’t bother confusing yourself over myo vs sarco, or whatever. You squat 20 with your current 5 RM in a month and a half, and you shall be stronger. Period.</p>
<p>Oh, just a couple more pointers from my experience and a couple friends</p>
<p>(I) Learn to squat deep and properly. If you quarter squat (I squat 315 for 20 brah!) I will cane you with a aikido stick. It can be box squats, olympic squats, pl squats. Just do it right.
(II) No gear. Ditch the belt, ditch the knee wraps. You aren’t setting a PR with 8 plates.
(III) Learn form and tension. If you do not know how to contract your muscles and keep very tense, you won’t make it past 15. After rep 15 its all mind over matter. You <em>must</em> tense every muscle in your lower back and hips to come out of the hole
(IV) Count down, or count in lower sets…Don’t count 1,2,…20. Count 1…5, do that 4 times over. Or count 20…19…0. Trust me, it works and makes it that much easier
(V) Spotters/encouragement- good to have this.</p>
<p>my $0.02</p>
<p>p.s. don’t do this if you want to fit into your ‘diesel’ jeans or whatever 10" tight pants you have…I hate wearing jeans, swear to god they are built for someone who never squats…gah.</p>
<p>oh, this lame site has policy against linking youtube. but look up “Jesse Marunde 20 rep squats” or “Stallion 20 rep squats” if you want to see how the big boys do it.</p>
<p>p.p.s. look up the anabolic diet if you want amazing results.</p>
<p>I LOL’d at the thread. Skimmed it, but if you’re just starting I suggest you go with low weight high reps for a while until you move up, although it depends how fit you are right now. </p>
<p>iloveagoodbrew has decent points, but I think it’s more suited for people that are looking for amazing bulks and more of a bodybuilder style, something you’d see on BB instead of CC. 
It depends on your physique, so you don’t always have to eat this much. From the OP’s post, I don’t think he wants to get that serious as a builder or anything, so 4k seems overwhelming for him. Perhaps even 3k. He just wants to gain muscle, so that formula might be overwhelming for a few (i’ve seen this happen). I don’t know how much OP weighs and how fit he is now, though.</p>
<p>I agree with the sleep part; I always sleep 9~10 hours daily, not necessarily for lifting but because I like sleeping, but if you can’t try to sleep 7~10 hours.</p>
<p>
I agree with this, I’m not too knowledgeable about this but I’ve seen many people get overwhelmed and owned on their first couple days, and get serious injuries (one of the reasons, I might add, why people believe the bs that lifting stunts growth after they do stupid stuff)</p>
<p><a href=“I%20squat%20315%20for%2020%20brah!”>quote</a>
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Damn, dude, you’re pretty amazing…well I’ve gotten so lazy and barely starting lifting again (had 2 months of basic lifting in freshman year, now I’m 15/soph and barely started lifting again)…and I’m around a 195 for squats. Eh, weak ass, but w/e.</p>
<p>
I’ve seen this, and I’ve never personally tried it but it seems amazing. This was the high fat concentration + high carbs on weekends, I think.</p>
<p>Again…I think your advice is good but it’s for more serious/advanced people.</p>
<p>also I usually notice this but this time, I didn’t.</p>
<p>Odd, looks like the date is way past over.</p>
<p>Didn’t sense the necro in this one, because it was about lifting. x.X</p>
<p>hey, I didn’t say I squat 315 for 20. I was pointing out that many quarter squatters in my gym say that :D</p>
<p>I’m about to do another Smolov cycle this spring. Did it spring '08 and got great results.</p>
<p>Ah, I was like, 315 x 20? That sounds pretty fishy.</p>
<p>And I’ve actually never tried the Smolov.</p>
<p>I’m going on casual lifting nowadays, haha. Getting lazy…</p>