The 20 rep squat program takes several weeks to complete and requires calculated advancement in weight lifted each week. Learn the specifics on each style of squat included in this circuit, then put your knowledge to practice with this plan. The 20rep squat is also a prodigious allround health builder. Many trainers like to schedule up to three workouts per. Hise is perhaps the most dramatic example of berrys routine, having great success with it. We just finished our 20 rep squat program and i have to say i couldnt be more proud. For each succeeding 20rep squat workout add five to 10 pounds on the bar and find a way to accomplish 20 reps. The 20 rep squat is also known as breathing squats, having its origin dating back to 1930. Jul 07, 2017 benefits of the 20rep squat challenge. 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. The most common high rep squat program is the 20 rep squat 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.
Chances are that a lot of you have heard of the 20rep squat program at some point along the line. Enter that mythical beast, the gutwrenching set of 20rep squats. 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. This will make the squats far more effective for muscle growth. The 20 rep squat routine the most effective way to build muscle. 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. 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. Your goal is to add five pounds to your 20 rep max each training session. One set of 20 rep squats has a lot more to offer than many of us think. You do one set of 20 reps of the squat, plus a few other exercises. Also known as breathing squats, the workouts focuses on highrepetition squatting 23xweek combined with a higher caloric intake, traditionally consisting of 1 gallon of. If you do this right, you should hit a 20rep squat pr your last week. Perform this routine twice a week for if you want to bulk up.
Back in 2005 i asked my then mentor how to better my squat. 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. I have combined the eze front squat routine, the max effort chain squat, and the lsu rep max routine. At barbend his writing more on nutrition and longform content with a. 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. I just finished a squat routine like this and within 2 months i worked up from doing 20 rep squats with 225 lbs. 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.
This is an old time routine that has been around for over 50 years, but it works awesome for fast gains. 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. Tom platz used 20 rep squats as a staple in his routine and had some of the biggest and strongest legs on the planet. Id just maintain things with 5s so as not to create other stress to recover from. Jul 19, 2016 this is the premise of the 20rep squat workout. With the 20rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. By doberman dan author of the hyper growth muscle mass training program. 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.
Give your backside some attention and try our fourweek squat challenge. Doing 100 continuous reps is too great of challenge and too small of challenge, but completing 100 total reps is pretty worthwhile. You need to load the bar with your 14rep maximum and try to hit 20 reps. Chances are that a lot of you have heard of the 20 rep squat program at some point along the line. This is a killer workout that will literally force your body to grow. The reason i asked about intermediate and advanced trainees is because the traditional 20 rep programmes all prescribe linear progression 5lbs extra on the bar each workout, three. The 20rep squat began life as part of mark berrys deep knee bend system. Hise is perhaps the most dramatic example of this routine, having great success with it. I asked how an intermediate or advanced level trainee would program a 20 rep squat cycle ie. For all the other exercises, use progressive overload. May 30, 2017 there are many variations of the 20 rep squat routine. Train the lower body twice per week, once with the 20 rep barbell squat routine and the other with something without squats.
So if you squat 150kg for 5 reps, your starting weight would be 105kg. 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. I personally squat down until the back of my legs touch my calfs. 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. The 20 rep squat program is a mentally and physically challenging way to pack on muscle and mass and strength. There are several versions of 20rep squat workouts. The 20 rep squat routine the most effective way to build. The 20rep squat program takes several weeks to complete and requires calculated advancement in weight lifted each week. 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. As such, the 20 rep squat routine was just part of the workout. Jul 22, 2017 lastly, please squat in a cage or a power rack. High rep squats are like the man up medicine something about squats that cures almost everything in a weak man.
Enter that mythical beast, the gutwrenching set of 20 rep squats. With the 20 rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. And id have to look up my pr on this, but i think it was about 345. One of the fastest ways to gain size and strength in the entire body is by following the squats and milk program. Why 20rep squats are the best and worst thing ever barbend. B1 squat 1 x 20 this is your 20 rep squat and should be done with your 812 rep max. Also known as the squats and milk program, this workout is an ageold method for gaining rock solid muscle in minimal time. So many front squats at a high percentage of your 1rm. Two deep squatting tips and my 20 rep squat experiment. Hise, a young lifter under berrys guidance, had great success with this routine. 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. I dont recommend doing these very often, maybe every 8 weeks or so. The burgener 10x3 squat program is the hardest squat cycle i have done to date.
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. The point of the pullovers is to stretch the rib cage. Pick a weight that you think you can front squat for 810 reps. I had a menisectomy after sustaining a meniscus tear while singleleg squatting. Its been around for over 50 years, and is a very effective approach to packing on muscle mass. I asked how an intermediate or advanced level trainee would program a 20rep squat cycle ie. And for the longest time, thats why the high rep squat was praised. Here are some high rep squat workouts you can use or incorporate in your current workout program. The 20rep squat workout is a stand alone, single workout that can be added to your current routine.
There are many variations of the 20rep squat routine. This is a new spin on the classic 20rep squat that combines front squats and back squats. In this video i cover the classic 20 rep squat program. However, sometimes this style of training is too intense for the ordinary jane and joe. Home why 20 rep squats are the best and worst thing ever.
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. It outlines a 20rep squatting workout that claims to put on 30 lbs. Oct 23, 2009 in this video i cover the classic 20 rep squat program. Increase your muscle mass, 1rm back squat and improve your mentality. I was looking for a program which would challenge me while targeting the weakness in my quads. Platz finished with 775 pounds, and hatfield bested that with 865. His routine was simple 45 exercises done as a full body routine with the whole thing based around high rep squats. I am not an advanced lifter competing on the world stage, but i felt that i was better. Since the 20 rep squat routine only lasts a few weeks if its done correctly, the rest of the routine is almost irrelevant. 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. The origins of this workout date back to the 1930s in the writings of mark h.
You need to load the bar with your 14 rep maximum and try to hit 20 reps. I started with approximately 60% of my 1 rm and each time i do it, i add 5 lbs. Youve probably heard of the squats and milk program. If you are ready to get absolutely huge, gaining mass and strength at record pace, the 20 rep squat workout is for you. This is an old time routine that has been around for over 75 years, but it works awesome for fast gains. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. But im curious on what progress i can expect in regards to my lifts, more specifically on my lower rep movements, from anywhere. The 20 rep squat workout brutal but effective fitness. If you want big thighs, this is your goto exercise. The joy of 20 rep squats and other painful experiences. For this routine, you will be squatting 3 times a week with one set of 20 repetitions each workout.
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. 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 20 rep squat workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level. The 20 rep squat is also known as breathing squats, having its origin in mark berrys deep knee bend system, dating back to 1930. I too have just started the 20 rep squat routine for a bit.
This past monday, we retested our 5 rep max back squat, which was our baseline and i think virtually every person set a pr. Since the 20rep squat routine only lasts a few weeks if its done correctly, the rest of the routine is almost irrelevant. What i have done is i have added the 20rep squat to my training routine as a 20rep challenge. 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. I sent him a video of myself descending slowly to an unstable bottom position, and rising just as unsure of myself. Do this training program on mondays and thursdays for the next 28 days. 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.
Also known as squats and milk by a lot of the old time bodybuilders. Every 10 days or so ill do a 20rep set and hope it doesnt kill me. Lifting only 3 days a week seems lame and not enough in burning calories. I already know its a hyper trophy program, but squatting my current 5 rep max for 20 reps sounds rather intriguing. 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. The most common high rep squat program is the 20rep squat routine. Touted as the hardest and most brutal leg workout available, the 20 rep squat routine has been around for over four decades. Learn the specifics on each style of squat included in this circuit, then put.
Wait at least six weeks before giving the 20 rep squats another goround. 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 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. The old school 20rep squat workout for massive muscle gains. The 20 rep squat workout is a stand alone, single workout that can be added to your current routine.
The classic 5x5 routine is a good choice, as is a more conventional bodybuilding routine. 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. There is a 20rep squat workout and a 20rep squat program. Jan 20, 2018 give your backside some attention and try our fourweek squat challenge. If you have to bail, you want to do it as safely as possible.
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. Start by doing as many front squats as you can before racking the bar briefly to get into position for back squats. For 20rep squats to be worth while, imo, the intensity should be set to 11. If you want big legs, seasoned lifting vets will often tell you this. By adopting small changes into your 20 rep routine, terrific gains can still be made. There is a 20 rep squat workout and a 20 rep squat program. In case youre unfamiliar, the protocol goes like this. It is common to gain 20 30 pounds of bulk in as little as 68 weeks with this full body routine. For 20 rep squats to be worth while, imo, the intensity should be set to 11. 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. The joy of 20 rep squats and other painful experiences worth having 4 years ago.