Tip: Get Ripped. Do Countdown Front Squats.

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Tip: Get Ripped. Do Countdown Front Squats.

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<h2 class="article-detail">This is brutal, nasty, and highly effective. Challenge a friend to join you. Or an enemy. Here's how to do it.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/eric-bach">Eric Bach</a> |</span> <span class="timeStamp3">Yesterday</span></div>
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<div class="articleLeadImage"><img alt="Tip-get-ripped-do-countdown-front-squats" src="https://www.t-nation.com/system/publishing/articles/10003335/original/Tip-Get-Ripped-Do-Countdown-Front-Squats.jpg?1453837498"/>;
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<p>Countdowns are a brutal but popular training method to increase training density. When applied to the front squat, you have a real challenge on your hands.</p>
<p>Use 65-70% of your front-squat training max (75% of 1 RM is approximately your 10-rep max). For example, if your front squat max is 305, use between 195 and 215 pounds. If you don't know your front-squat max, take your back-squat max and cut it in half. That'll be plenty.</p>
<h4>How To Do It</h4>
<p>The goal is simple: Pyramid up from 1 to 10 reps using 15-30 seconds of rest. It would look like this:</p>
<p><span>Set 1 – 1 rep</span><br/>Rest 15-30 seconds<br/><span>Set 2 – 2 reps</span><br/>Rest 15-30 seconds<br/><span>Set 3 – 3 reps</span><br/>Rest 15-30 seconds<br/><span>Set 4 – 4 reps</span><br/>Continue until you hit a set of 10 reps.</p>
<p>At first, the 15-second rest periods will feel relatively easy. By sets five and six, you'll need to increase rest periods to 30 seconds as your lungs battle to keep up and your body starts to tremble.</p>
<p>Suck it up and push on. Completion of this finisher is grounds for a parade of bacon and steaks.</p>
<h4><a href="https://www.t-nation.com/training/squat-the-fat-off">Related:  Squat the Fat Off</a></h4>
<h4><a href="https://www.t-nation.com/workouts/top-6-challenge-workouts">Related:  The Top 6 Challenge Workouts</a></h4>
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<aside class="authorBio col-xs-12" readability="4.4354838709677"><a href="https://www.t-nation.com/all-articles/authors/eric-bach"><img alt="Eric-bach" class="pull-left" src="https://www.t-nation.com/system/publishing/authors/93/medium/Eric-Bach.jpg?1444229114"/></a>;
<p><nobr>Eric Bach</nobr></p>
<p class="bio">Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. </p>
<h4><a href="https://facebook.com/bachperformance"; target="_blank">Follow Eric Bach on Facebook</a></h4>
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https://www.t-nation.com/training/tip-get-ripped-do-countdown-front-squats

bundesheer

Pwede din nmn siguro 10 reps by 10 set with 1 minute rest?

badass_vinch

Parang GVT na yung 10x10. Pwede naman sya problem lang mas magaan na weight yung magagamit mo. Yung low rep range na installment sets nasa 70-80% ng max magagamit mo.

@dimzon03 alam na!