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Old 05-09-2005, 12:35 PM   #2
Ross Greenberg
Departed Ross Greenberg is offline
Join Date: Jan 1970
Posts: 98
Wow, those are very very high standards. You can make a whole lot of progress in ten months, but I'm not sure THAT much. Going from a max BP at 200 to 20 reps at 215 and taking your squat up to 315 X 10 without gaining weight would be a hell of a feat. The best routine I can think of that would increase your strength and muscular endurance at the same time is Bryce Lane's famous 50/20 routine:
Basically you take a lift, like the squat and use a weight you can do 5-10 reps with. Now load the bar to that weight and complete as many reps as possible in 20 minutes. Obviously you will want to partition the reps so as not to burn out in the first five minutes. Once you can do 50 reps in 20 minutes at a weight you add on another 10 or 15 pounds and start again. This is very hard, but doesn't burn you out like those 20 rep squat programs can do. Good luck!
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