10-15 sessions 30-60 minutes Alexander 2013 Athletic training Average class Average class duration Average duration Average duration classes Biss Workout Biss Workout hard-growing Bodily contact Brian Haycock Chlamydia potency Comprehensive Powerlifter Comprehensive Powerlifter Training Exciting words Exciting words phrases Fish source Fish source hormone Frequency sexual However there Hypertrophy Specific Hypertrophy Specific Training Matt Biss Mobile phone One-Squat Training Powerlifter Training Session reps Session reps sets Specific Training Squat Magic Squats stimulate Super Training active ingredients activity erection addressed woman adhesions fallopian adhesions fallopian tubes affect female affect female libido affect potency amino acid amino acids amount time amount time training answer 2013 answer 2014 answer 2015 aphrodisiacs women approaches Number approaches Number repetitions arouse longer arouse longer novelty arouse wife athletic performance available methods bench press beneficial effect better excite better excite girl bike increase bike increase potency blood circulation body weight boiling water breast Make breast massage bring closer bring closer your calms nerves cardiovascular system closer your confident macho considered most contact urologist cream gels create thematic create thematic site demonstrate your dietary supplements dietary supplements improve dietary supplements potency distance keep distance keep relationship docosahexaenoic acids does change does woman does woman recognize doing exercise each other effect alcohol effect mint effect running effects alcohol effort method endocrine system erectile dysfunction erection Exercises erection first erogenous zones excite woman excite woman Exciting exciting massage exciting massage woman exercises range exercises range repetitions explain urologist facial expressions fallopian tubes fatty acids female hormones fibers dominate fibers total first lesson folk remedies frequency training gain muscle gain muscle year gels potency girl distance glutamic acid glycolytic fibers good ratio good ratio repetitions half sets hard gainer hard gainers hard gains holding loads holding recovery hormone pool hydrogen ions improving quality increase muscle increase number increase strength increase testosterone infectious diseases intensity intensity intensity weights internal intensity intimate massage intimate zone lead infertility lesson weeks lower back main thing male doctor male hormones male potency married woman massage woman maximum effort minerals amino mint potency most important most likely muscle abdomen muscle fiber muscle fibers muscle group muscle mass myofibrils muscle need contact need contact urologist needs said nervous system neuromuscular communication number repetitions nutrition recovery omega-3 fatty parts body person doing person doing exercise post-training sensations potency Chlamydia problem potency programs recommendations prolong erection prolonged erection prostate gland prostate massage quite possible range repetitions recognize impotent relationship distance repetitions sets reps sets reps sets Session romantic dinner rules etiquette running cycling same time sergej 2014 sexual arousal sexual intercourse slightly wider spasibo answer straighten your straighten your arms supplements improve testosterone levels this issue this property total number total number repetitions training nutrition transfer load transmitted diseases vasodilating effect vitamins minerals volume intensity week week week week week whole body work failure working weight your arms your body your hands your knees your partner “working” muscle “working” muscle fibers

One-Squat Training Program

bench press

One-Squat Training Program |

The program consists of one training day, one exercise and one working repetition. The period between classes is determined by trainees on their own.



1) warm-up part: 20% RV (working weight) x 3 repetitions, 60% RV x 3 repetitions, 80% RV x 1 repetition.

2) working part: working weight for 12 repetitions.

body weight

Squats are performed in a classic style, clean, with excellent technique.

Trained in this program, R. Romanov by the end of 2004 had the following strength results with a body weight of 90 kg (body type - ectomorph):

squat 195 kg for 12 times,

traction 205 kg by 12 times and

bench press 110 kg 10 times.

One-Squat Training

R. Romanov received these results for a year of training, starting with seventy kilograms in a squat (with a body weight of 78 kg), until the end of the year they did not do any other exercises except squats. The stand and bench press were made by him at the end of the year for testing. Another person, F. Sorokin, who practices the same system, crouches only 185 kg by 10 times. At the same time, both of them are all tall (above 185 cm).

In the above system, the approach is not carried out to failure (tentatively, the stop occurs two to three repetitions to failure), but the working weight rises almost every training session. Food consists of ordinary foods, no special additives (including creatine, glutamine) and protein. Training usually happens once a week..

To say that the trainees doing only squats will not be true, no, sometimes they additionally do other exercises (hack squats, bench press, stand-up), but this is extremely rare. As I understand it, adding, for example, a bench press, is possible only after reaching at least a single squat weight equal to body weight multiplied by two. After such training (with the use of additional exercises), according to F. Sorokin, you should take 2 weeks of rest (the break between regular workouts using only squats is one week), and then start squats with less weight. The first workout is as if charging (in the sense of activating the nervous system, ligaments and muscles, it seems to start them after a break), and the second is already exceeded the previous highest rate.

The secret here is evident in the following: squats have a huge anabolic effect. Squats create powerful blood flow in the pelvic area, wash all testosterone into the body, that is, into the muscles. In addition, training once a week allows you to recover not only muscles, but also the endocrine system. And this is no less important component of a successful training, along with the training itself and recovery. During training, the body experiences stress. And where there is stress and hormones (testosterone, adrenaline, norepinephrine, growth hormone, etc.). If you do not give the endocrine system of rest, then it also begins to bend.

Source: Training system of R. Romanov and F. Sorokin // Antidoping center,

2012 © 

bench press, body weight, working weight, endocrine system, One-Squat Training