The Cowboy Method.pdf - J U G G E R N A U T C O W B OY M E T H O D 1 J U G G E R N AU T COWBOY METHOD CHAD WESLEY SMITH WANNA SQUAT MORE THEN YOU GOTTA

The Cowboy Method.pdf - J U G G E R N A U T C O W B OY M E...

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J U G G E R N A U T C O W B O Y M E T H O D 1
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JUGGERNAUT CHAD WESLEY SMITH COWBOY METHOD
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J U G G E R N A U T C O W B O Y M E T H O D 3 The Cowboy Method was born out of the Texas Method-I originally called this the Big Texas Method but The Cowboy Method is just catchier and Big Texas make me keep thinking about those cinnamon rolls you can buy in vending machines. The premise of The Cowboy Method was born out of Glenn Pendlay’s Texas Method squat program. Pendlay’s Texas Method revolves around a 3x/ week squatting program of High Volume on Mondays, Low Volume on Wednesdays and a rep max on Fridays or Saturdays, it is a great program that will yield excellent results for you. For many people reading this though, you need more, you need more volume, more muscle, more practice of the movements, enter The Cowboy Method. If you are a beginner/ intermediate lifter, you need more VOLUME, if you are an advanced lifter, a high volume phase can help you put on muscle, give you a break from the heaviest weights and challenge you in new ways. Let’s take a moment to address something important, YOU MUST BE HONEST WITH YOURSELF IN REGARDS TO YOUR LEVEL. I squatted 800 pounds at my first powerlifting meet, I would consider myself an intermediate lifter at that point. An intermediate lifter with advanced talent. I had been training for 12 WANNA SQUAT MORE? THEN YOU GOTTA SQUAT MORE!
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J U G G E R N A U T C O W B O Y M E T H O D 4 years at that point, let that perspective sink in for a moment. A more beginner/intermediate lifter needs more volume for two primary reasons, 1-They are inefficient and lack the ability to receive as a high as stimulus from lower volume/higher intensity work as an advanced lifter and 2-They need more practice in the movements to become more efficient. If your sport is powerlifting, then the squat, as done in competition is sport practice-don’t lose sight of this fact. The Cowboy Method’s expanded workload will give you the opportunity to pack muscle on your whole body while improving your squat technique and movement efficiency. It is critical for this, and any program, that you breed success and confidence by smartly picking your weights so you make all your planned lifts. Missing weights doesn’t make you stronger, making them does. Plan your weekly rep maxes well, focusing on small improvements from week to week. These small improvements will add up to huge gains over time. When looking to choose your rep
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J U G G E R N A U T C O W B O Y M E T H O D 5 maxes, work backwards from the last week’s goal and make small incremental jumps (3-5 pounds) per week in your projected max using the projected max equation above. Understand that projected maxes based on higher rep ranges (6-10 reps) are less accurate than projections from lower rep ranges. Rep maxes will also tend to skew higher for female lifters or thinner males lifters.
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