Bodybuilding legend Branch Warren isn't holding back on how modern bodybuilders have lost something vital from the golden era.

Warren spoke to Chris Tuttle and Milos Sarcev on the IFBB AMA podcast about how today's bodybuilders lack the 'grainy' muscle look that was prominent in his time. And he blames modern training techniques for it. Initially, Warren highlighted how his "high-intensity" training regimen with "super heavy weights" helped him achieve his build.

Subsequently, he disclosed why bodybuilders don't look similar nowadays, saying, "People that don’t train like that – they don’t look like that. Look at the guys back in the 90s, 2000s, a lot of you guys had that because you trained hard, you trained heavy, you trained intense and the physiques looked different."

During his career, Warren did a lot of heavy weight training, which included performing squats. And it was another important reason he listed for the difference in physique, that bodybuilders today don't squat.

"How many guys today squat? They dont. A high-intensity squat will make your whole body grow. How many guys squat till their f****** nose bleeds?" Besides Hadi Choopan, the three of them could only name a few bodybuilders who squatted.

The 'Super Squat' training program that builds 30 lbs of muscle in 6 months

If you agree with Branch Warren and want to up your squat game, then here is a training program by Randell J. Strossen (Ph.D), that will help you gain 30 lbs of muscle in just six months.

Training:

• Barbell squat - 20 reps
• Dumbbell pullover - 20 reps
• Bench press - 2 sets of 20 reps (variation: overhead press)
• Bent-over row - 2 sets of 15 reps
• Curls, dips, and chins - 2 sets till failure

Diet:

Breakfast (7 am)

• 3 eggs
• One slice of bread
• A glass of milk

Snack (9:30 am)

• Half a meat sandwich
• A glass of milk

Lunch (12 pm)

• Two sandwiches with meat, avocado, cheese, pickle, tomato, lettuce, and mustard.
• One piece of fruit
• A glass of milk

Snack (3 pm)

• One hard-boiled egg
• One cheese slice
• A glass of milk

Supper (6 pm)

• 3/4 lb of meat
• Two vegetables
• Two glasses of milk
• One piece of fruit

Snack (9 pm)

• 1/4 lb of cheese
• Two glasses of milk

So are you thinking of following this workout and diet regimen which Warren would also be happy with?

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Written by

Ruwa Javed

Edited by

Souvik Roy