No power rack? No dumbbells? No problem. Try 10/10/10 hard-ROM bodyweight squats:
- Use a metronome set to 60bpm to standardize your repetition cadence (start counting at 0, not 1).
- Stay in the BOTTOM half of your range of motion. You should still be able to touch your kneecaps at the top with your torso upright.
- Perform the negative in ten seconds. Gradually slow to a stop.
- Hold motionless for ten seconds at parallel. Do NOT sit on your calves.
- Gradually start. Perform the positive in ten seconds.
- Reverse direction immediately but smoothly about 45° above parallel.
If you want to make these even more challenging, perform them immediately after timed static contraction hip adduction and hip abduction.
If you attempt these, please record a video and share it, cursing and all, with the tag #IHateDrewBaye
To learn more about how you can train as effectively, safely, and efficiently as possible at home with little or no equipment, and how to precisely scale and progress the difficulty of bodyweight exercises to match your current level of strength and conditioning, read my bodyweight and static training books in the Bodyweight High Intensity Training eBook Bundle.
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Yep, that’s brutal. Managed 4.5 at that pace before failure.
Hi Drew,
I decided to revisit HIT recently and dusted off my PDF of Project Kratos, and utilized this version of the squat. I did 4 sets, and could have done probably one more if I really pushed myself (this was my first workout of this style in years and I’m easing myself back in). 4 sets clocks in at 2 minutes, which is the upper goal for the lower body, so I am wondering if it is better to do more sets past this point to failure, or to do something to increase the intensity to keep the failure point within 2 minutes.
I didn’t do any of the abduction/adduction pre-fatiguing, but even if I do add it in, I’m assuming that within a month or two I’ll be back to being able to do 4 sets in 2 minutes without too much of a problem.
I’m thinking of wearing a 25 lb weight vest; I have enough weight to do up to 75 lbs. Are there reasons not to do that? Am I getting the same kinds of benefits if I do five or six repetitions over 3 minutes utilizing just bodyweight, compared to upping the intensity by adding weight so that I reach failure before 2 minutes?
In almost every case where someone has not found these challenging they haven’t been going low enough or have been going too high. Record yourself on video from the side with the camera at knee-height and check these first.
Pre-exhausting with hip adduction and abduction can make it much more challenging, but if this isn’t enough I would recommend switching to TSC belt squats rather than adding weight.
Hi Drew, I’ve been training HIT-style for 25 years. I started training initially with a high volume approach (thanks for almost killing me, Arnold), and luckily found Mentzer, Jones, etc. I put on over 10 lbs of muscle in the first 2.5 months, and I’ve never looked back.
I’m currently 44, 5′ 10″, and about 220 lbs at ~10% BF. I’ve written down every workout I’ve ever done, because I’m very particular about progress. At this point in my training, I haven’t seen too much discussion on long-term HIT trainees, so I’m wondering if you have any advice?
I’m down to basically 4-5 sets a couple times a week, and sometimes only once a week. I’ve heavily worked in negatives, R/P, static contractions, pre-exhaustion, etc. over the years, especially recently. Do you think after all these years of training, that those types of protocols should be predominant, since my body is so used to the regular MMT approach?
I realize I’ve probably hit my all-natural genetic limit, but any advice from you would be appreciated!
I coach a high school track and field team, and I constantly turn them on to your site and videos, so thank you for all that you’ve done, and continue to do.
With the exceptions of statics (TSH and SH) these protocols become less beneficial as a trainee becomes more advanced, and even counterproductive.
They are like training wheels that can be used under specific circumstances to help beginners learn to train more intensely, but should be discarded as soon as someone has learned to push themselves to train with maximum intensity of effort.
I have done several videos on this in the private group for HIT List members if you’d like to learn more:
Thoughts on Forced Reps and Other “Advanced” Training Techniques
Semantics: Advanced Training Techniques versus Repetition or Exercise Modification Techniques
Intensity Versus Load and “Advanced” Repetition Methods and Set Extension Techniques
Hi Drew, that looks like a pretty intense way to squat and must be easier on the joints than doing high rep body squats.
Do you think that vascular occlusion plays a part in the effectiveness of techniques like this? There are quite a few training techniques out there just now like Darden’s 30/10/30. I’ve recently been performing squats with a 30 second static hold to begin with, followed by as many reps as possible, finishing with another hold.
I normally do TSC hip belt squats but it’s nice to have a bit of variety.
Yes, I believe it does play a role in protocols like this and in static holds and timed static contractions.