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  1. I'm looking into getting a Leg Curl / Leg Extension Attachment training device and Ironmaster is at the top of my list as I've previously purchased equipment from them in the past and I've NEVER been disappointed. This Leg Attachment (Pro version) on the Ironmaster UK website retails at £189.00 (GBP). Ironmaster.com retails the same device at $189.00 (US). The downside with buying something like this means I would also need to purchase an Ironmaster Pro Bench as the Leg Attachment Pro only fits the Pro Bench. Ironmaster.com retails the "Super Bench Pro" at $399.00 (US) while the UK site prices the same Pro Bench at £399.00 (GBP). If I didn't already have a weight training bench, it wouldn't be a big deal. However, I've just recently purchased a new Flat Bench and I don't have the space in my house to store two benches. So it's a case of either forget Ironmaster completely and find something else OR... invest in Ironmaster and ditch my currently new bench...What to do...What to do?? If anyone would like to share their thoughts on how good the Ironmaster Bench really is please express your honest comments. Also let me know if the Leg Attachment is any good or not. The other alternative for me (without actually buying a Leg Curl / Leg Extension machine) would be to find a company that could possibly design something like this.
  2. Super Squats - How to Gain 30 Pounds of Muscle in 6 Weeks Author of this Article: Unknown Edited by: Strength Oldschool The most famous of all old school minimalist bulking routines by far is Randall J. Strossen’s “Super Squats” program with which, it is common to gain 30 pounds of bulk in as little as 6 weeks. The core of this training routine is one 20 rep set of squats, just one set, supersetted with pullovers. Add to this two to three sets of some bench presses, rows and some overhead presses and the routine is complete. Using these full body compound movements will force your body to use all of its stabilizer muscles and burn calories as well as no other. Quoting Strossen on diet: “In addition to the 20-rep squats, trainees are advised to eat a lot of wholesome food, drink at least two quarts of milk a day, and to get plenty of rest in between the twice or thrice-weekly workouts. That’s it: one set of 20-rep squats, a couple of other basic exercises, plenty of good food, milk and rest. But, oh, those squats! ” The routine is performed monday, wednesday and fridays and should take no longer than 30-40 minutes. Start off with full ATG (ass to grass) squats and hit a few warm up sets of 10 reps or so. On the one 20 rep squat set, you want to choose a weight that you could do comfortably for about 15 reps. The following five are to be done rest-pause style, doing the first 15 reps, then taking three or so breaths and then another rep, then three or so more breaths and another rep and so forth until all 20 reps are complete. After this, you grab a moderately heavy dumbbell and do one set of cross bench pullovers for 20 reps as well, using a weight that will allow you to complete all 20 reps in good form. Strive to add 5 – 10 pounds a week to the squats, and you will gain some serious bodyweight. Again quoting Strossen about doing “only” one set of squats, "Make no mistake about it, however, this one set of 20-rep squats is not your ordinary cup of iron tea: Whatever our recipe might lack in complexity of volume will be more than recouped in intensity." NOTE by Strength Oldschool: ATG on squats is not necessary, go as low as you can, as long as you hit parallel or close to, that will be fine. The Super Squat Routine: Press behind neck: 3 x 12 Squat: 1 x 20 supersetted with Pullover 1 x 20 Bench press: 3 x 12 Rowing: 3 x 15 Stiff legged deadlift: 1 x 15 Pullover: 1 x 20 * (add a gallon of milk a day!) The above routine is the ultimate ‘hard gainers’ routine and should be done 2-3 times a week. * Super Squats - How to Gain 30 Pounds of Muscle in 6 Weeks By Randall J Strossen can be purchased here.
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