IRON MAN E-Zine:
Issue #630: Size Below the Belt
TRY THIS AT YOUR NEXT WORKOUT
Size Below the Belt
Q: I’m using the Ultimate Fat-to-Muscle program because I let my eating get out of hand through the winter. The routine feels fantastic so far, but I’m not sure about an exercise. What the frock is a sissy squat? I can’t find it anywhere. And do any big name bodybuilders use it?
A: You must’ve skimmed the first part of the Fat-to-Muscle e-book, got to the routines and stopped reading. The sissy squat is the stretch-position move for quads in Positions-of-Flexion mass training and is pictured and explained on page 53, along with a number of other unique exercises (like incline one-arm laterals, rockers, stiff-arm pulldowns, etc.). Here’s Jonathan doing sissy squats, the stretch-position move for quads…
Your torso and thighs should stay on the same plane as you squat on your toes–no bend at your waist. When your hams hit your calves, reverse the action to drive back to the top–but don’t lock, keep tension on your quads as you begin the next rep. Also, use a one-second positive and a three-second negative on every rep for best hypertrophic results. (Oh, you’ll feel them!)
For those not familiar with the Fat-to-Muscle routine and/or Positions of Flexion, here is the quad routine:
Midrange: Squats or leg presses, 2 x 9, 7; 1 x 7NA
Stretch: Sissy squats, 1 x 9; 1 x 7NA
Contracted: Leg extensions, 2 x 15-20
NA stands for "negative accentuated," which is one-second positives and six-second negatives on every set. That emphasizes myofibrillar trauma to boost fat-burning (metabolic momentum) outside the gym during recovery. Your body need energy for repair, and a lot of it comes from body fat. (That’s also why HIIT cardio works so well–muscular trauma from high-intensity intervals creates excess fat burning after.)
As for the sissy squat, it was popularized by the Iron Guru Vince Gironda in his Hollywood gym back in the ’50s and ’60s, but lots of big names have used them in their leg routines, including Mr. Freaky Quads himself, Tom Platz…
That should be evidence enough that sissies can get your quads big and buff.
Till next time, train hard–and smart–for BIG results.
Note: 3D Muscle Building, the original Positions-of-Flexion Mass-Building Manual e-book is now only $19.99. The Fat-to-Muscle Workout is also only $19.99. And for those looking to rip up, check out X-treme Lean, now only $9.99. (You can get The Ultimate Fat-to-Muscle Workout, X-treme Lean together and get X-traordinary Abs at no charge. See the Triple-Shredded Combo Offer.)
–Steve Holman and Jonathan Lawson
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To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
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