Squats & Milk Diet 2013

2

April 26, 2013 by danfisher87

The squats and milk diet is pretty old school, I’d say it’s been around for around 50 years, so  twice as long as I’ve been around but it’s still a great program that guarantees muscle growth and weight gain without the use of any fancy powders or steroids. It works especially well for those who are ‘hard gainers’ and helps gain strength & size across the whole body. Plus unlike other diets and routines, your new gains should hang around for a while.

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. Do 2-3 warm up sets to get the blood flowing and to mobilise your joints. Then take a moderate weight and do 1 set of 20 reps. Focus on breathing during squats and any compound exercise, take deep breaths in and out.

Right after the squats while you are still out of breath, grab a light barbell, for example around 10-15kg and do pull overs while lying on a flat bench. Take a deep breath in between each rep and really feel the stretch in the rib cage as you do the exercise. Do 1 set of 20 rep pull overs with 10-15kg Keep using 10-15kg. for the pull overs as this exercise is just for stretching the rib cage.

Each workout add 5lb (2.2kg). to the squats and get all 20 reps. This is the key to making serious gains with the program. You have to make 5lb jumps in weight each workout. That’s a 60-pound weight jump each month. This is the primary reason why this program is so effective. When using this routine you should do full squats as this will make them far more effective for muscle growth as you’re getting a full range of motion. This applies to any squats you do, ‘ass to grass’ is best. If you’re not getting a good range then drop the weight till you can do it properly.

Another tip would be to not wear a weight lifting belt while doing the 20 rep squats. By squatting with out a belt you will strengthen your lower back and it will be easier to take deep breaths while doing high rep squats.

This routine is extremely tough and challenging; those 20 rep squats will take every bit of energy that you have, but the gains are awesome. This routine will stimulate your entire body to grow from the stress of the squats. When this program was first designed it was said the pull overs would stretch your rib cage however I’ve taken the pull overs out altogether as I believe they work lats more than stretching the rib cage.

And for me just squats and pull overs isn’t enough so I’ve removed pull overs and added in a routine which I would suggest, it still incorporates all compound lifts and body weight exercises for maximum muscle growth but gives a full body workout each day you lift.

Monday
20 Squats
Bench Press 3 x 8
Bent over row 3 x 8
Military Press 3 x 10-12
Wide Grip Pull Ups 3 x 10-12 – Note: Can do negatives if you’re not ready for this.

Wednesday
20 Squats
Deadlifts 2 x 10
Incline Bench Press, 3 x 8
Chin ups 3 x 10-12 – Note: Can do negatives if you’re not ready for this.
Romanian Deadlift 2 x 5

Friday
20 Squats
Dips 3 x 8-10
Upright Rows 2 x 10-12
Calf Raises 4 sets x 10-25 reps

As for your diet you need to eat as much food as you can and as often as you can. The program is called “squats and milk” because you drink a gallon of milk every single day to help gain weight with the program. Milk is high in protein, vitamins, minerals, and calories. You must also use whole milk, don’t be skipping out on skimmed milk as it just won’t be as effective. This program is also called GOMAD, which stands for a GALLON OF MILK A DAY.

A typical days eating for this program would look like this:

Breakfast
4 eggs
2 slices of wholemeal toast
1 glass of milk

Snack
2 pieces of fruit
1 glass of milk

Lunch
Sandwich (i.e. meat, cheese, tuna fish, etc.)
piece of fruit
1 glass of milk

Snack
Mixed nuts
Slice of cheese
1 glass of milk

Supper
Meat (i.e. chicken, beef, pork, etc.)
Pasta, Rice, or Potatoes
Loads of veggies
1 glass of milk

Snack
Mixed nuts
1 glass of milk

Milk contains a lot of water so you don’t need too much more, just keep your milk chilled.

If you like you can mix a scoop of protein powder in your milk for even more protein and calories.

This is just a sample eating plan, you can change it around to suit your own taste. But you get the idea of how much you should eat and how often in order to gain size and strength.

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2 thoughts on “Squats & Milk Diet 2013

  1. […] Squats & Milk Diet 2013 (manchesterpt.wordpress.com) […]

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