Subj: The 20-Rep Squat Workout for Big Legs and Total Body Gains.
20-Rep Squats is an old school. It was used to hyper-shock muscles into growth.
The 20-rep squat workout is also known as the “Breathing Squats” workout.
They’re called “Breathing squats” because by the 15th or 16th rep you will be gasping for air.
Not only that but your legs will shake, your lungs will burn and your chest will feel like it’s about to collapse.
You’ll find yourself standing in agony while you grind through the final reps. Sometimes the only thing you can do is just stand there with a heavy-loaded bar on your back, sucking wind and trying to not fall over.
Seriously, 20-rep squats are no joke. I could feel the lactic acid build up in my entire body. Even my arms and shoulders burned like crazy by the last 5 reps.
Try 20-rep squats at the gym and you will make a scene. I grunt, yell and make all kinds of weird noises hitting those last few brutal reps. (I go to a cosmetic type gym with lets of recreational gym-goers. Super intense training like this scares/disturbs – and in some cases entertains – fellow gym goers. People think you’re going to die).
Breathing Squats will push you to the absolute limit. Often to the verge of fainting or puking and to complete and utter muscle failure.
It should go without saying but I’ll say it anyway – Always perform 20-rep squats in a safety squat rack!
20-Rep Squats are brutally tough but extremely efficient at building muscle. Not just your legs, but you entire body will be stimulated into new muscle growth as well.
You push your biggest muscle group to the brink which releases a wave of growth hormone throughout your body.
Skinny guys whom want to get huge should squat a lot and drink milk. Squatting 2-3 times a week and drinking a gallon of milk a day (GOMAD) will pack meat on your bones.
The lots-of-squats and GOMAD regimen scientifically proven to build muscle.
One study claims that…
Everyone on these heavy squat programs who drank enough milk gained weight. Yes, everyone we’ve ever heard of. – Dr. Randall J. Strossen
Squats work for building the most muscle per rep. (MMPR) Never heard of MMPR? That’s because I just made it up. But it’s true. Lift heavy, engage your legs and get enough protein and calories and you will gain muscle.
The 20-Rep Squat Workout Routine
A few key points about the 20-rep squat workouts:
#1. The routine starts with one set of squats performed for 20 reps. The reps are done consecutively with no rest.
#2. Follow up your squats with accessory lifts. The accessory lifts are strategically selected to train your entire body. The additional lifts help you cash in on the growth hormone released from squatting.
The 20-Rep Squat Workout
You can do 20 rep squats as a workout or you can make it into a routine. I recommend doing a 20-rep squat workout once every week our two if you do incorporate it into a routine.
I do the 20 rep squat workout every once in a while when I want to get a great leg workout and feel like I need to mix things up.
When you’re ready to give 20-rep squats a go, the first thing you have to do is find your starting weight.
Use a weight that’s between 65-75% of your 5 rep max. The weight used should make it challenging to complete 12 reps.
After you pick the right weight, you need to prepare yourself mentally.
What you’re about to endure will be very intense. You might get light-headed or feel like you’re going to puke. I don’t recommend doing 20 rep squats alone just in case you pass out and hit your head. Plus a spotter comes in handy.
There’s a psychological aspect to 20 rep squats that you can’t over look. This routine will push you to the limit. If you doubt yourself for even 1/10 of a second your f**ked. Press on.
It helps to repeat an affirmation like, “I’m going to kill this set, I’m going to kill this set…” anything to keep you going. You need to psyche yourself up and resolve to finish the set no matter what!
Repeating a mantra helps you focus on something else instead of the pain and discomfort that’s getting progressively worse each rep.
Now you’ve got your weight. You’ve got your mantra. You’re ready as you’ll ever be for 20-rep squats.
The 20-Rep Squat Workout
Barbell Squat – 1 Set of 20 Reps
The main event. Dig in and get pumped because this shit will rock you otherwise. Don’t cheat on the reps either.
Dumbbell of barbell pullovers – 1 Set of 20 Reps
These are used as a recovery mechanism to stimulate and expand the chest and lat muscles and take in much needed oxygen.
Barbell Deadlift – 1 set of 15 Rep
Workouts your legs and back to capitalize on increase muscle growth potential.
Bench Press – 3 sets of 12 reps
Expand the chest and take advantage of added growth hormone released during the squats. Further builds muscle.
Standing Military Press – 3 sets of 12 reps
These work your legs too believe it or not. You have to flex your legs to balance and power to push up tough reps.
There you have it – 20 agonizing reps followed by a few compound movements that make up an awesome total body workout. Now go get a good meal and some rest. Drink a protein shake before bed. Good luck taking the stairs tomorrow.