Enter that mythical beast, the gutwrenching set of 20 rep squats. The 20 rep squat workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level. Increase your muscle mass, 1rm back squat and improve your mentality. If you have to bail, you want to do it as safely as possible. I too have just started the 20 rep squat routine for a bit. Hatfield had broken numerous world records in the squat in several weight classesat one time holding the highest result ever with 1,014 poundsand he earned the nickname dr. Stuart mcrobert 20 rep squat routines the following are templates suggested by mcrobert which the individual can use as a base for structuring their training routines.
I just finished a squat routine like this and within 2 months i worked up from doing 20 rep squats with 225 lbs. With the 20 rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. This is an old time routine that has been around for over 75 years, but it works awesome for fast gains. Touted as the hardest and most brutal leg workout available, the 20 rep squat routine has been around for over four decades. The point of the pullovers is to stretch the rib cage. In case youre unfamiliar, the protocol goes like this. So if you squat 150kg for 5 reps, your starting weight would be 105kg. Dec 14, 2009 the 20 rep squat is also known as breathing squats, having its origin in mark berrys deep knee bend system, dating back to 1930. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. I already know its a hyper trophy program, but squatting my current 5 rep max for 20 reps sounds rather intriguing. I had been safely doing singleleg squats for several months prior, legit form and all that, strong legs, etc, but i think combined with some longstanding biomechanical defects im a bit knockkneed and some partial dislocations of the patella on that side from years ago was the straw that broke the camels. Most of these routines are done 23 times a week and anyhwere from 24 working sets per exercise are to be done, not counting warmup sets.
We just finished our 20 rep squat program and i have to say i couldnt be more proud. I tried to pick and choose from these routines as well using my own input, keeping in the spirit of mark berry and jc hise. The 20 rep squat program is a mentally and physically challenging way to pack on muscle and mass and strength. As mark rippetoe, the founder of starting strength stated, if you do an honest 20 rep program, at some point god will talk to you. This is a new spin on the classic 20rep squat that combines front squats and back squats. The classic 5x5 routine is a good choice, as is a more conventional bodybuilding routine. The 20 rep squat is also known as breathing squats, having its origin in mark berrys deep knee bend system, dating back to 1930. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. Berry was a weightlifter who believed that the fastest way to add strength and muscle mass was to perform heavy squats and consume a highcalorie diet that included drinking a.
With the 20rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. I dont recommend doing these very often, maybe every 8 weeks or so. The 20 rep squat routine the most effective way to build muscle. The concept behind this routine is to reach muscle failure by the 12th rep, take a few breaths and continue doing squats till you reach 20 reps. Perform this routine twice a week for if you want to bulk up. Wait at least six weeks before giving the 20 rep squats another goround.
The most common high rep squat program is the 20rep squat routine. Doing 100 continuous reps is too great of challenge and too small of challenge, but completing 100 total reps is pretty worthwhile. Hise is perhaps the most dramatic example of berrys routine, having great success with it. The old school 20rep squat workout for massive muscle gains. The burgener 10x3 squat program is the hardest squat cycle i have done to date. Save the high rep squatting for later on once youre stronger and more experienced. This is an old time routine that has been around for over 50 years, but it works awesome for fast gains. The 20rep squat is also a prodigious allround health builder. His routine was simple 45 exercises done as a full body routine with the whole thing based around high rep squats. And for the longest time, thats why the high rep squat was praised. The 20rep squat routine is one of those exercise programs for adding mass that has stood the test of time and for good reason it works now it is not a program for the beginner or for the faint of heart but those willing to push themselves the whole way. For the first half of the program, you do 10 sets of 3, starting at 80% for the front squat and 75% for the back squat.
I sent him a video of myself descending slowly to an unstable bottom position, and rising just as unsure of myself. While this sounds impossible, you can rest for as long as needed at the top of each rep, giving your legs a brief rest opportunity. Its been around for over 50 years, and is a very effective approach to packing on muscle mass. The 20 rep squat workout brutal but effective fitness. It outlines a 20rep squatting workout that claims to put on 30 lbs. There is a 20 rep squat workout and a 20 rep squat program. Back in 2005 i asked my then mentor how to better my squat. Chances are that a lot of you have heard of the 20 rep squat program at some point along the line. Youve probably heard of the squats and milk program.
Home why 20 rep squats are the best and worst thing ever. Enter that mythical beast, the gutwrenching set of 20rep squats. I was looking for a program which would challenge me while targeting the weakness in my quads. If you want big thighs, this is your goto exercise. I started with approximately 60% of my 1 rm and each time i do it, i add 5 lbs. Also known as squats and milk by a lot of the old time bodybuilders. I asked how an intermediate or advanced level trainee would program a 20 rep squat cycle ie. Platz finished with 775 pounds, and hatfield bested that with 865. Hise, a young lifter under berrys guidance, had great success with this routine. Also known as the squats and milk program, this workout is an ageold method for gaining rock solid muscle in minimal time. If you want big legs, seasoned lifting vets will often tell you this.
I have bookmarked the original program but it seems random in that is had squats, deads, shoulders same day and minimal and nothing the other days. Today is day 2 of my 20 rep squat routine and wanted to know what you all thought about doing on the days in between. By adopting small changes into your 20 rep routine, terrific gains can still be made. Lifting only 3 days a week seems lame and not enough in burning calories. Since the 20rep squat routine only lasts a few weeks if its done correctly, the rest of the routine is almost irrelevant.
Why 20rep squats are the best and worst thing ever barbend. Learn the specifics on each style of squat included in this circuit, then put your knowledge to practice with this plan. The 20 rep squats routine also known as squats and milk also called muscle man makers if a friend gets really theatrical. Since the 20 rep squat routine only lasts a few weeks if its done correctly, the rest of the routine is almost irrelevant. High rep squats are like the man up medicine something about squats that cures almost everything in a weak man. For 20rep squats to be worth while, imo, the intensity should be set to 11. For all the other exercises, use progressive overload. Id just maintain things with 5s so as not to create other stress to recover from. As such, the 20 rep squat routine was just part of the workout. The 20 rep squat program takes several weeks to complete and requires calculated advancement in weight lifted each week. What i have done is i have added the 20rep squat to my training routine as a 20rep challenge. This is a killer workout that will literally force your body to grow. One of the fastest ways to gain size and strength in the entire body is by following the squats and milk program. Hard gainer shock routine for fast gains this report is based on the book super squats, how to gain 30 pounds of muscle in 6weeks, by randall j.
Jul 19, 2016 this is the premise of the 20rep squat workout. One of the oldest and most famous of all old school bulking routines by far is the super squats program, which centers around high rep squats. The origins of this workout date back to the 1930s in the writings of mark h. There are many variations of the 20rep squat routine. If you do this right, you should hit a 20rep squat pr your last week. Hi i am a big fan of useing the 20 rep squat, i use it in various different cycles and formats, the most common one is to use a weight that you would normally use for around 10 reps but instead you go to 20 reps, in between each rep at the fully extended position pause for a second or 2 and take a big gulp of air then decend for the next rep, continue for the 20 reps. If you are ready to get absolutely huge, gaining mass and strength at record pace, the 20 rep squat workout is for you. At barbend his writing more on nutrition and longform content with a. Chances are that a lot of you have heard of the 20rep squat program at some point along the line.
The 20 rep squat workout is a stand alone, single workout that can be added to your current routine. Apr 22, 2020 high rep squats work wonders for building muscular bulk and strength, not just for the legs, but for the entire body. May 30, 2017 there are many variations of the 20 rep squat routine. Oct 28, 2008 i love 20 rep squats i do them every month or so, last time i did it a bit diff my leg day just consisted of 10 sets of the same weight for 20reps, i can squat 180 190 1rep maxish so i did it with 100 kg like u. Every 10 days or so ill do a 20rep set and hope it doesnt kill me. There is a 20rep squat workout and a 20rep squat program. The 20rep squat began life as part of mark berrys deep knee bend system. This will make the squats far more effective for muscle growth. In this video i cover the classic 20 rep squat program. Do this training program on mondays and thursdays for the next 28 days.
I love 20 rep squats i do them every month or so, last time i did it a bit diff my leg day just consisted of 10 sets of the same weight for 20reps, i can squat 180 190 1rep maxish so i did it with 100 kg like u. Train the lower body twice per week, once with the 20 rep barbell squat routine and the other with something without squats. The most common high rep squat program is the 20 rep squat routine. The 20rep squat workout is a stand alone, single workout that can be added to your current routine.
The joy of 20 rep squats and other painful experiences. I am a big believer in the 20 rep squat routine,but would like to hear the opinions of anyone here who has used the 20 rep squat routine. The joy of 20 rep squats and other painful experiences worth having 4 years ago. Two deep squatting tips and my 20 rep squat experiment. For this routine, you will be squatting 3 times a week with one set of 20 repetitions each workout. This past monday, we retested our 5 rep max back squat, which was our baseline and i think virtually every person set a pr. By doberman dan author of the hyper growth muscle mass training program. I asked how an intermediate or advanced level trainee would program a 20rep squat cycle ie. Pick a weight that you think you can front squat for 810 reps.
Jul 22, 2017 lastly, please squat in a cage or a power rack. But as im a competitive powerlifting fairly new to it, i feel that this will benefit me. It is common to gain 20 30 pounds of bulk in as little as 68 weeks with this full body routine. Jan 11, 2016 today is day 2 of my 20 rep squat routine and wanted to know what you all thought about doing on the days in between. If youre past the beginner stage, and youre looking for a simple way to pack on more muscle overall and maybe fix those bird legs then this program is for you. Jan 20, 2018 give your backside some attention and try our fourweek squat challenge. Jul 07, 2017 benefits of the 20rep squat challenge.
Also known as breathing squats, the workouts focuses on highrepetition squatting 23xweek combined with a higher caloric intake, traditionally consisting of 1 gallon of. This overly basic program has you in the gym no longer than 3hours per weekgreat for anyone leading a busy life. But im curious on what progress i can expect in regards to my lifts, more specifically on my lower rep movements, from anywhere. Oct 23, 2009 in this video i cover the classic 20 rep squat program. In fact i was able to get 315 for 20 reps in august 2014 at 56 years of age. Give your backside some attention and try our fourweek squat challenge. The idea is to warm up to a weight you could squat for a tough set of 812 reps, then squat it for 20 reps instead. Many trainers like to schedule up to three workouts per. You do one set of 20 reps of the squat, plus a few other exercises. I personally squat down until the back of my legs touch my calfs. The 20 rep squat routine the most effective way to build. Learn the specifics on each style of squat included in this circuit, then put. Ill outline the program, go over what food to eat and some tips on how to make the routine work, and then you get your rear in gear and do it.
I am not an advanced lifter competing on the world stage, but i felt that i was better. Start by doing as many front squats as you can before racking the bar briefly to get into position for back squats. The 20rep squat program takes several weeks to complete and requires calculated advancement in weight lifted each week. Before the advent of modern bodybuilding, with its isolation machines, designer supplements and toxic chemicals, there was a secret weapon which bodybuilders used to grow freakish amounts of muscle in a short space of time. An old time routine consisting of 20rep squats has been successfully used to put on size and improve strength in a short amount of time, even for the hardest gainers. You need to load the bar with your 14 rep maximum and try to hit 20 reps. The first time i began experimenting with high rep squats was after reading about a guy named vic richards, he would squat for 1 2 hours, set after set. There are several versions of 20rep squat workouts.
Here are some high rep squat workouts you can use or incorporate in your current workout program. While this sounds impossible, you can rest for as long as needed at the top of each rep, giving your legs a. Hise is perhaps the most dramatic example of this routine, having great success with it. And id have to look up my pr on this, but i think it was about 345. This was a simple, 45 exercise full body routine based around squats but not yet 20 rep squats. One set of 20 rep squats has a lot more to offer than many of us think. I had a menisectomy after sustaining a meniscus tear while singleleg squatting. B1 squat 1 x 20 this is your 20 rep squat and should be done with your 812 rep max. You need to load the bar with your 14rep maximum and try to hit 20 reps.
On squats and milk, you train 3 times a week monday, wednesday and friday performing a 20rep squat set, immediately followed by a light weight set of barbell pullovers. This work out will give you hypertrophy, absolute strength, and stabilization. Your goal is to add five pounds to your 20 rep max each training session. However, sometimes this style of training is too intense for the ordinary jane and joe. It is an oldschool approach to putting on size that was common a few decades ago when men were men and drugs were unavailable. Get your 20s on theres a legendary oldschool plan called super squats which claimed you could gain 30 pounds of muscle in 6 weeks through high rep squatting. Tom platz used 20 rep squats as a staple in his routine and had some of the biggest and strongest legs on the planet.