How I Squatted 100 Kilograms After Just 37 Hours of Training

This simple training regime and just three hours a week dramatically increased my strength —here’s how you can do it too.

Reinoud Schuijers
Mar 18, 2019 · 13 min read


Before We Start

What You’ll Need

What You Won’t Need

Gyms Can Be Intimidating

Picking a Gym That Works for You

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A screenshot of my gym’s website, with custom photography and a well-designed, trustworthy brand identity.
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The strength section of my gym looks very sophisticated, well-maintained, and stylish.

How Much Should a Gym Membership Cost?


What to Expect

Disclaimer


The Magic Number Five

Five Exercises

Five Sets

Five Reps

Three Times per Week


Warming Up


Resting


Starting Weights


Increasing Weight


Putting It All Together

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 15

Missing Reps


The Exercises

The Squat

The Benchpress

The Overhead Press

The Bent-Over Row

The Deadlift


My Training Log

My entire workout log, starting on November 12.

Challenges I Ran Into (and You Might as Well)

Not Having Time

Skipping Workouts Happens

Stagnation Can Occur

Injury

Crowded Gyms


That’s It

Better Humans

Better Humans is a collection of the world's most…

Reinoud Schuijers

Written by

I take care of my body as it is my mind’s preferred means of transportation 🚀. Founder & creative director of srj.agency. Not a doctor.

Better Humans

Better Humans is a collection of the world's most trustworthy writing on human potential and self improvement by coaches, academics, and aggressive self-experimenters. Articles are based on deep personal experience, science, and research. No fluff, book reports, or listicles.

Reinoud Schuijers

Written by

I take care of my body as it is my mind’s preferred means of transportation 🚀. Founder & creative director of srj.agency. Not a doctor.

Better Humans

Better Humans is a collection of the world's most trustworthy writing on human potential and self improvement by coaches, academics, and aggressive self-experimenters. Articles are based on deep personal experience, science, and research. No fluff, book reports, or listicles.

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