20 rep squats program booklet

The core of this training routine is one 20 rep set of squats, just one set, supersetted with pullovers. There are several versions of 20 rep squat workouts. The 20 rep squat workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level. Being stuck under a heavy barbell in the bottom of a squat with no place to go while you are gasping for air is not a good scenario. In 1933, hise claimed that a 20rep squat program, done diligently and with sufficient food, would increase the chests of lifters at least one and a half inches per month alongside claims of. You will be performing your main 20 rep set on monday, and two 15 rep sets with the same weight on friday. The surprising history of 20rep squats shredded figure. On the last day of the program, he asked if he could work in. Randall strossens classic squat workout was based on this ageold concept. Most of you reading this wont even be able to manage 20 squats. Theres nothing wrong with those set rep parameters, but many experienced lifters have outgrown or adapted to those standards.

It is an oldschool approach to putting on size that was common a few decades ago when men were men and drugs were unavailable. Many trainers like to schedule up to three workouts per week, each containing one set of 20 rep squats, adding five pounds to. Mark rippetoe says, trust me, if you do an honest 20 rep program, at some point jesus will talk to you. Berry and can be found in his book the mark berry barbell courses. Thousands of people have gained more weight in a month on the squats and milk program than they had after a year or longer on other programs. For a while ive wanted to put together a rock solid muscle building program centered around 20 rep squats. I first read about this program more than 20 years ago in the pages of iron man magazine, and then in the pages of randall strossens book super squats, which i devoured in one sitting upon receiving it in the mail. This is the key to making serious gains with the program. Its one of the oldest and most effective workouts to make massive gains all over, and especially in your lower body.

In fact, while heavier weights and lower rep ranges do have a superior ability to increase strength, higher reps do not necessarily do a better job at increasing muscle size. Make sure first and foremost that you arent starting too aggressively in the load and that youre not making too big of a jump from one day to the next, suggests vaughn. Yessiss book, the revolutionary 1 x 20 rm strength training program, ive become convinced that a 1x20 setrep scheme actually has. The history of 20 rep squats physical culture study. Many bodybuilders claim that routines built around this program are.

This was a simple, 45 exercise full body routine based around squats but not yet 20 rep squats. As you can see, part of my training is the enigma known as the 20 rep squat. The 20 rep squat workout is a stand alone, single workout that can be added to your current routine. With the 20rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. In a nutshell, the program has you squatting three times a week, doing a single set for 20 reps. If you want big legs, seasoned lifting vets will often tell you this. Because the sets are so long, it is essential to maintain good posture, form and tension under load, while breathing deep into the belly. The 20 reps with a 10rm load method is not new by any means.

So if you havent heard of it, the 20 rep squat program consists of just that, 1 set of 20 reps, 23 days a week where you increase your squat by 5 lbs after every successful session. The 20 rep squat program baltimore kettlebell club. With credit given to randall strossen outlining john mccallums 20 rep squat routine in his book super squats, let me tell you about a simple but very difficult program for increasing lower body strength and facilitating weight gain. Day 1 is 20 rep squats legs, day 2 is chest and back, day 3 is rest, day 4 is 20 rep squats and shoulders, day 5 is biceps and triceps, day 6 is rest, day 7repeat. This 8week squat program was designed keeping the prevailing science in mind. However, it really doesnt matter which group you fall into. As mentioned in my post, all worldclass sprinters habitually incorporate squats into their training program. Maintain the workout by workout squat increases at all costs, even if. For some reason, the average lifter is stuck in the 3 sets of 10 reps mindset. Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for offseason training. Tom platz used 20 rep squats as a staple in his routine and had some of the biggest and strongest legs on the planet. The 20 rep squat program was introduced by john mccallum in 1968 and was often referred to as squats and milk because lifters would be advised to drink a gallon of milk a day while on it to maintain a proper caloric intake for effective results. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. I have been an avid user of ptp power to the people.

I was mostly fat and pretty weak and weighed 230lbs. In 1933, hise claimed that a 20 rep squat program, done diligently and with sufficient food, would increase the chests of lifters at least one and a half inches per month alongside claims of. Dont worry that the principle is over 40 years old. By doberman dan author of the hyper growth muscle mass training program. All well say is that its generally recommended to do the 20rep squats with what would normally be your max for a set of 8 to 12 reps. However, sometimes this style of training is too intense for the ordinary jane and joe. Doing more than 10 squats per set induces significant muscle growth, and is a strategy endorsed by strength coaches like bret contreras. The 20rep squat challenge is a unique squat challenge which can be used by. Super squats how to gain 30 pounds of muscle in 6 weeks. It has since stood the test of time, having been championed by john mccallum in 1968 and in randall j. Strossen made some extraordinary claims in his book, super squats. Also known as the squats and milk program, this workout is an ageold method for gaining rock solid muscle in minimal time.

Other routines may increase the squat work capacity of the athlete. Hard gainer shock routine for fast gains fitness atlantic. Despite these obstacles, the twentyrep squat program is one of the oldest and most time honored workouts from the iron community. As such, intensity, volume and frequency are structured for maximum strength and mass gains. The 20 rep back squat program was how he prepared for crossfit competitions, got his athletes mentally and physically ready for competition. The 20 rep squat program takes several weeks to complete and requires calculated advancement in weight lifted each week. I was looking for a program which would challenge me while targeting the weakness in my quads, as well as helping to build muscle. Kevin was a running back for the naval academy, is a former nfl strength coach 49ers and is now the head strength coach for the university of michigan. You do one set of 20 reps of the squat, plus a few other exercises. I always knew the squat was a whole body exercise but i never truly realized just how much it works everything until i tried a 20 rep set of heavy squats. Its a minimaliststyle program built around the basics, some progressive overload, and a metric assload of effort.

Crunches are not done to the limit and pullovers are done with a light bar for the stretch, breathing and ribcage expanding benefits. My legs are weakest part of my body, i am thinking of doing a 20 rep squat program with half a gallon milk on top of my regular diet. I did something called the extreme gain program, wich involves 20 rep breathing squats and 15 reps deadlifts, you also have to drink some nasty homemade weightgainer all day. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. Strossens super squats program with which, it is common to gain 30 pounds of bulk in as little as 6 weeks. Whats new, however, is applying this method to other exercises besides the squat and arranging them in the specific manner presented in this program. At the end of six weeks, youll be doing 20 reps with an additional 90 pounds on. This overly basic program has you in the gym no longer than 3hours per weekgreat for anyone leading a busy life. First, load the bar to what you normally use for ten reps.

Also known as squats and milk by a lot of the old time bodybuilders. The 20 rep back squat program is the brutal path to massive gains. The 20rep squat routine was created by john mccallum in 1968. The 20 rep squat is also known as breathing squats, having its origin in mark berrys deep knee bend system, dating back to 1930. In this video i cover the classic 20 rep squat program. Make sure you are completely recovered prior to attempting the 20rep workout. The author recommends drinking a gallon of milk thru out the 6 week program. The 20 rep squat routine the most effective way to build.

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. This past monday, we retested our 5 rep max back squat, which was our baseline and i think virtually every person set a pr. It was introduced by john mccallum in 1968 and was originally coined squats and milk because old school lifters would drink a gallon of milk a day gomad while on it. My hang up is that i dont know how i feel about the stock 20 rep routines you find on the internet, but i do not know how to smartly program a solid set of widowmakers. There are many variations of the 20 rep squat program you can choose from, but what we provide here is one of the most frequently used versions. My motivation for giving it a go was to add some size to my legs first of all and secondly to pay my prospective dues to the hard men who have came before me in. I have never read that program all the way thru but my implicit understanding of that program was that the 20 reps were termed 20 rep breathing squats. Add serious muscle mass with 20 rep sets use this method from stack expert john papp to increase your strength and size. Steve shaws 20 rep squat routine for fast mass tiger. In the past decade, more and more websites have begun to focus on the history of exercise as well as exercise routines from the past. Thoughts and relation to overall strength we just finished our 20 rep squat program and i have to say i couldnt be more proud. I didnt like that program itself was not specific enough.

Search around the internet for breathing squats or 20rep breathing squats or 20rep squats and youll find a few outlines on variations and full programs. The 20rep squat program is an intense 6week program centered around a 20 rep set of squats done at 60% of your 1 rep max 1rm, increasing the weight by 5 lbs each workout. This is a killer workout that will literally force your body to grow. Dec 10, 2003 20 rep super squats for kettlebell pressing power. Why 20rep squats are the best and worst thing ever barbend. The 20 rep squat program is an intense 6week program centered around a 20 rep set of squats done at 60% of your 1 rep max 1rm, increasing the weight by 5 lbs each workout. Hise is perhaps the most dramatic example of berrys routine, having great success with it. Even though youre already doing 20 reps with your 812 rep max, youre then going to add 5 pounds to the bar on your next workout. Squat variation bill starr the tight tan slacks of. Jul 19, 2016 in 1989 milo magazine publisher randall j. They require total focus and concentration and an all out effort. I believe the program called for 3 gulping big breaths between each rep. If you follow the progressive squats training program, im positive youll soon be able to do 200 squats. May 24, 2018 the history of 20 rep squats though few exercise programmes maintain a venerated status for long in the iron game, the mystique surrounding 20 rep squat programmes has endured.

Although there are several variations of the 20 rep squat workout, the most popular variations focused on performing one set of squats, three times a week on nonconsecutive days, for six weeks. You have complete freedom to choose your own accessory work, but above youll see pull overs, military presses and power cleans recommended on top of your squats. There is a 20 rep squat workout and a 20 rep squat program. It is common to gain 20 30 pounds of bulk in as little as 68 weeks with this full body routine.

The 20 rep squat routine was first developed in the 1930s by mark h. Since that program has been discussed in many articles an books, i wont spend time going over it, other than to say that it does get the job done, primarily because 20 rep squats are extremely demanding. Search around the internet for breathing squats or 20 rep breathing squats or 20 rep squats and youll find a few outlines on variations and full programs. Dec 14, 2015 here is the sample program from 20 rep squats.

The 20 rep squat program is probably the quintessential example. For each succeeding 20rep squat workout add five to 10 pounds on the bar and find a way to accomplish 20 reps. Super squats was the first training book anders ever read and the program has been a staple throughout his life. From that moment on, high rep squats became a staple in my training program 20 rep squats are tough and demanding, both physically and mentally. Increase your muscle mass, 1rm back squat and improve your mentality. Train the lower body twice per week, once with the 20rep barbell squat routine and the other with something without squats. Your goal is to add five pounds to your 20 rep max each training session. Chances are that a lot of you have heard of the 20rep squat program at some point along the line. As hinted by the name, such programmes require lifters to back squat twenty times before unloading the bar, and in my own experience, lying on the ground questioning.

When i am doing 20 rep squats, i find that when i hit number or 14, it is impossible to think about doing another 67 reps. Steve shaws 20 rep squat routine for fast mass mission. Do the workout 3 times a week ideally, or only 2 times a week if you cant recover that fast. So, since both workouts contain 20rep squats, youll be doing them three times per week. You have to do 20 rep squats and another exercises, 3 days a week. The 20 rep squat workout brutal but effective fitness. I squat 2 times a week, and both days are 20 rep squat days. One set of 20 rep squats has a lot more to offer than many of us think. Though i guess the full program is from the book super squats, and is a bit more than just squats. So, if your current 5rm is 315 lbs and you are planning to train 3xweek for 6 weeks 18 workouts, you should begin with 225 lbs. The 20 rep back squat program is near and dear to anders training career. To determine your starting weight for the 20 rep squats, take your current 5rm and subtract 5 lbs for each scheduled workout. I just finished a squat routine like this and within 2 months i worked up from doing 20 rep squats with 225 lbs.

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. Long distance running clearly requires stamina and endurance which requires a different approach. Strossen wrote a book called super squats that detailed the history of high rep squats. Inspired by dan john and his mass made simple program, the program i am running consists of basic strength movements, high rep squats, and barbell complexeswith my own unique twists of course tumbling and gymnastics. I enjoyed reading about the history of how the 20 rep squats came to be. Well if he did the 20 rep squat routine, then yes hed be doing mwf like i said. The 20 rep squat program is an awesome method for building big legs which consists of doing 18 workouts over a 6 week period thatll also improve strength. Two deep squatting tips and my 20 rep squat experiment. The routine is performed monday, wednesday and fridays and should take no longer than 3040 minutes.

Recently i have caught the high rep squatting bug, and so far i am really enjoying the physical and mental challenge of 20 rep squats. By adopting small changes into your 20 rep routine, terrific gains can still be made. It outlines a 20 rep squatting workout that claims to put on 30 lbs. The old school 20rep squat workout for massive muscle gains. Chances are that a lot of you have heard of the 20 rep squat program at some point along the line. For this routine, you will be squatting 3 times a week with one set of 20 repetitions each workout. In years past, there was one routine, and one routine only, that was seen as the holy grail of massbuilding protocols. Buy this book here the most famous of all old school minimalist bulking routines by far is randall j. The 20 rep squat program is one of the oldest lifting programs there is. Start off with full atg squats and hit a few warm up sets of 10 reps or so. The idea is that squats done for high repetitions are so painful and tough that they can actually result in death and leave someone a widow. The heart and soul of this program is the barbell squat, done for 20 reps.

As the positions and mechanics are very important it should positively reinforce motor patterns. Oct 23, 2009 in this video i cover the classic 20 rep squat program. It counts bodybuilders, weightlifters, powerlifters and. The 20 rep squats program does a great job of forcing the lifter to maintain form and breathe under tension. Make sure first and foremost that you arent starting too. If you are ready to get absolutely huge, gaining mass and strength at record pace, the 20 rep squat workout is for you. The specific approach to the 20 rep squats is nearly as simple as the overall program. Do not attempt a 20rep squat program without a power rack or safety pins. My back couldnt take it after week 4 tho most people cant get past week 4. The 20 rep squat program is a mentally and physically challenging way to pack on muscle and mass and strength. The idea is to perform 20 unbroken back squats in a single go.

Strossen in his book super squats is based on one set of breathing squats for 20. Monday 20 rep squats bench press, 3 sets x 5 reps barbell rows or yates rows, 3 sets x 5 reps seated overhead db or bb press, 2 sets x 610 reps romanian deadlifts, 2 sets x 610 reps wednesday deadlifts, 10 singles closegrip bench press, 3 sets x 610 reps db or bb curls, 3 sets x 610 reps. How often you do the squats during the sixweek program is debatable. 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. Build mass with squats published by contributing author the 20 rep squat program is one of the oldest lifting programs there is. Rather than disappear in the modern training age, the advent of the internet has furthered the popularity of 20 rep squats. I made all kinds of gains, the fact that i was previously doing a low rep program helped. One way to select the starting weight is to use ones current 10rm or 7080% of ones 1rm. If his main focus is getting stronger, it might be something like 5 sets of 5 reps. The latter claimed that 20 rep squats could pack on 30lbs of muscle within 6 weeks. Their genesis is from the super squats program and was intended as a means to put on mass. Squat programs generally focus on increasing the one rep max for an athletes squat. Apr 22, 2020 high rep squats work wonders for building muscular bulk and strength, not just for the legs, but for the entire body.