Youll get some accessory movements and some tips and information about running the program out, but otherwise. Chances are that a lot of you have heard of the 20 rep squat program at some point along the line. Strossens book is one of the classic workout programs, dubbed the 20rep squat program. Squat programs generally focus on increasing the one rep max for an athletes squat. The 20 rep back squat program was how he prepared for crossfit competitions, got his athletes mentally and physically ready for competition. It outlines a 20rep squatting workout that claims to put on 30 lbs. 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.
The 20 rep squats routine also known as squats and milk also called muscle man makers if a friend gets really theatrical. The 20rep squat workout is a stand alone, single workout that can be added to your current routine. The 20 rep squat is also known as breathing squats, having its origin dating back to 1930. The above program is a modification of his program, with ideas and tips from others and my own mistakes, but the core of the 20 rep squats routine hasnt changed in decades. The book super squats is what started the 20 rep squat schema but theres more too it than just squatting a weight for 20 reps. You definitely can squat atg for 20 rep squats, but its not necessarily what youre supposed to be doing when you follow the program.
Its responsible for huge gains in muscular size, strength and a lesser talked about quality, mental strength. There are many variations of the 20rep squat routine. 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. The 20rep squat program is nothing new, but unlike so many other programs, it has withstood the test of time. Much of my training philosophy comes from studying the word of dr. With the 20 rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. Enter that mythical beast, the gutwrenching set of 20rep squats. The 20rep squat program is an intense 6week program centered around a 20rep set of squats done at 60% of your 1 rep max 1rm, increasing the weight by 5 lbs each workout. On the last day of the program, he asked if he could work in.
You eat a shit load of food, and you add 5 pounds every time. The 20 rep squat program has some pretty specific uses. Mar 21, 2016 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. High rep squats are dangerous because more often than not the form of the lifter is atrocious during the final reps. The 20 rep squat program takes several weeks to complete and requires calculated advancement in weight lifted each week. This was a simple, 45 exercise full body routine based around squats but not yet 20 rep squats. I was looking for a program which would challenge me while targeting the weakness in my quads. Well, the squat in milk program in the stickies works for a few reasons. It took him a few months, and it was very detailed. Jun 20, 20 the majority of my squat training, i would guess 90% of it, is done with around 420 pounds. If you want big legs, seasoned lifting vets will often tell you this. You have to do 20 rep squats and another exercises, 3 days a week.
I enjoyed reading about the history of how the 20 rep squats came to be. Chances are that a lot of you have heard of the 20rep squat program at some point along the line. Strossen lays out two different types of programs in his book, both of which are built around the 20rep squat. Theres nothing wrong with those setrep parameters, but many experienced lifters have outgrown or adapted to those standards. If his main focus is getting stronger, it might be something like 5 sets of 5 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. Other routines may increase the squat work capacity of the athlete. I didnt revisit the program until a few months later when i messaged coach bracius and asked him to explain in further detail what the 1x20 program was for. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. The first one is for people who exhibit a good response to a great amount of training volume. He went on to explain that the program involves doing the same workout every single day with one set of 20 reps on each exercise using every major joint action of the body. Tom platz was famous for sets with reps of 20 or 30 in the squat and u see what happened to his legs. Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for offseason training. While breathing squats are the core, the nutritional aspect is covered by the consumption of milk.
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. Enter that mythical beast, the gutwrenching set of 20 rep squats. For some reason, the average lifter is stuck in the 3 sets of 10 reps mindset. The 20 rep squat routine the most effective way to build muscle. Theres nothing wrong with those set rep parameters, but many experienced lifters have outgrown or adapted to those standards. As a bonus, youll learn how to endure, and even appreciate, truly hard work. The 20 rep back squat program is near and dear to anders training career. If you are looking for a 20rep squat program, there are 2 that come to mind. 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.
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. Darkdiablos 20 rep squat routine journal anandtech forums. Dont worry that the principle is over 40 years old. There is a 20 rep squat workout and a 20 rep squat program. I am not an advanced lifter competing on the world stage, but i felt that i was better. I had great success running it with a powerlifting legal squat. After reading strong enough, i have decided to give a 20 rep squat routine a try. The 20 rep squat program is well known as one of the best mass building programs in all of weight training. I didnt like that program itself was not specific enough. Super squats was the first training book anders ever read and the program has been a staple throughout his life. Why 20rep squats are the best and worst thing ever barbend. The 20 rep squat workout is a stand alone, single workout that can be added to your current routine.
When it comes to building mass, the 20 squat program is one of the most effective and demanding regimens out there. It is common to gain 20 30 pounds of bulk in as little as 68 weeks with this full body routine. 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. In my opinion, the 20 rep squat program isnt for someone thats going to teeter the clean bulk line. We just finished our 20 rep squat program and i have to say i couldnt be more proud. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. The majority of my squat training, i would guess 90% of it, is done with around 420 pounds. One reason is every time you train you are supposed to try to use more weight or perform more reps if you could not complete all 20 reps in a workout. 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. The 20 rep squat program is one of the oldest lifting programs there is. That phrase almost tells you the entire idea of the program, and the book doesnt need to elaborate much more than that. Recently i have caught the high rep squatting bug, and so far i am really enjoying the physical and mental challenge of 20rep squats. If you havent been doing high rep squats, youll see some significant increases in lean mass.
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. In short i think 20 rep squats will put size on your legs, but will only make you good at 20 rep squats and will not greatly imptove maximal strength. Adding that much weight while consuming that much food, while destroying nearly all the muscles in your body 3 days a week by doing one of the greatest exercises ever, the squat, will make you stronger. 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. Did you pick a weight that you can only manage 10 good reps with. 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. Oct 30, 2018 the 20 rep squat program is well known as one of the best mass building programs in all of weight training. The second routine is an abbreviated program for hard gainers. But, when i finally worked up to 500, i could easily squat 315x20. The program dates back to the 1930s when it was referred to as breathing squats.
The 20 rep squat routine was first developed in the 1930s by mark h. The 20 rep squat program is a mentally and physically challenging way to pack on muscle and mass and strength. Strossen presented a training principal originally elaborated by joseph curtis hise. There are several versions of 20rep squat workouts. 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. 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. But my foot couldnt withstand the constant torture of a heavy load on my back i broke it last january. Train the lower body twice per week, once with the 20rep barbell squat routine and the other with something without squats. Ah yeah, jesses style was different than what was advocated in the 20 rep squats program. My hang up is that i dont know how i feel about the stock 20rep routines you find on the internet, but i do not know how to smartly program a solid set of widowmakers. Strossen made some extraordinary claims in his book, super squats. Berry and can be found in his book the mark berry barbell courses. High rep squats work wonders for building muscular bulk and strength, not just for the legs, but for the entire body.
In a nutshell, the program has you squatting three times a week, doing a single set for 20 reps. He gives a day by day description of what it took for him to reach 400lbs for 20 reps. The 20 rep squat program baltimore kettlebell club. 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. 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 the strength training world. 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 20rep set of heavy squats. The 20rep squat program takes several weeks to complete and requires calculated advancement in weight lifted each week.
That was the good part, the bad is that i now have torn cartialge in my right knee and can no longer do squats, which is why i put so much time in deads. With the 20rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. Here it is in a nutshell the kind of nutshell youll be able to crack with your glutes if you do the program, or so the legend goes. But back in the golden age of bodybuilding, before expensive supplements and better living through chemistry, this is how the old school weight lifters got big. Apr 22, 2020 high rep squats work wonders for building muscular bulk and strength, not just for the legs, but for the entire body. Mark rippetoe says, trust me, if you do an honest 20 rep program, at some point jesus will talk to you. If you havent been doing highrep squats, youll see some significant increases in lean mass. Perform this routine twice a week for if you want to bulk up. 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. This overly basic program has you in the gym no longer than 3hours per weekgreat for anyone leading a busy life.
One set of 20 rep squats has a lot more to offer than many of us think. Increase your muscle mass, 1rm back squat and improve your mentality. As such, intensity, volume and frequency are structured for maximum strength and mass gains. This 8week squat program was designed keeping the prevailing science in mind. Train the lower body twice per week, once with the 20 rep barbell squat routine and the other with something without squats. If you can suffer through the 6 weeks that it takes to get through this routine you will grow bigger legs and even bigger balls. The book gives the most complete info on this, and if youre still intrigued i highly recommend the book. I also drank a gallon of milk each day, i ended up going from 185 to 205. Conquering the 20 rep squat with limited equipment. The 20 best squat workout programs for iron legs 2020. Jul 19, 2016 another drawback of the 20 rep squat program is that, although brief, it is hard to stay motivated to do it for six weeks. The book is slim and could easily be reduced to a pamphlet, if all you were interested in was the 20 rep squat program.