20 rep squat routine pdf free

The goblet squat is my preferred squat variation to take rep counts to failureand upward of 25 reps per set. First, load the bar to what you normally use for ten reps. Enter that mythical beast, the gutwrenching set of 20rep squats. Steve shaws 20 rep squat routine for fast mass tiger. The weight used should be light to moderate with no need of a spotter. The specific approach to the 20 rep squats is nearly as simple as the overall program. If you cant find an answer to the question you have in mind, feel free to leave us a message and well get back to you as soon as we can. I started with approximately 60% of my 1 rm and each time i do it, i add 5 lbs.

And for the longest time, thats why the highrep squat was praised. But back in the golden age of bodybuilding, before expensive supplements and better living. So if you squat 150kg for 5 reps, your starting weight would be 105kg. Lifting only 3 days a week seems lame and not enough in burning calories.

Says 23 times a week, sounds like overtraining to me. The 20 rep squat workout brutal but effective fitness. The core of this training routine is one 20 rep set of squats, just one set, supersetted with pullovers. Dont dismiss the goblet squat as just another corrective exercise. Squats 1 x 20 reps dumbbell pullovers 1 x 20 reps immediately after squats barbell or dumbbell bench presses 3 x 6 to 8 reps.

This was a simple, 45 exercise full body routine based around squats but not yet 20 rep squats. 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. You can stop, you should take at least 3 good deep breaths between reps, catch your breath as your sweat runs onto the bar, but the bar is still on your shoulders and will not leave till youve done all 20 squats. Day 1 is 20rep squats legs, day 2 is chest and back, day 3 is rest, day 4 is 20rep squats and shoulders, day 5 is biceps and triceps, day 6 is rest, day 7repeat. Donwload a printable pdf of the 20 rep squat routine.

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. B1 squat 1 x 20 this is your 20 rep squat and should be done with your 812 rep max. 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. This was the original routine that used to be done times a week. If you are someone who has struggled to add weight to your barbell back squat, this squat program for strength will allow you to add no less than 10 pounds to your squat max. But as im a competitive powerlifting fairly new to it, i feel that this will benefit me. For some reason, the average lifter is stuck in the 3 sets of 10 reps mindset. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. The 20rep squat began life as part of mark berrys deep knee bend system. This routine may not look fancy or impressive compared to some of the slick, fancy routines in the muscle mags, but it is very effective. The 20 rep squat program is one of the oldest lifting programs there is. You dont want to fry your cns a week before adding something intense to your program. Get a printable log of the updated ironman routine. This is the key to making serious gains with the program.

When making exercise transitions, there should be minimal rest with just enough time to get a drink of water and prepare your next exercise. I need to switch it up a bit and thinking about a full body workout, can i have peoples thoughts on the 20 rep squat workout highlighted below please. Hise is perhaps the most dramatic example of this routine, having great success with it. With the 20 rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. Creator john mccallum has you squatting 3x per week over six weeks, with you guessed it 20 reps per session. The author recommends drinking a gallon of milk thru out the 6 week program. It outlines a 20 rep squatting workout that claims to put on 30 lbs. I have read bits of this book so far however and it covers everything from diet to routines to the importance of squatting. The 20 rep squat is also known as breathing squats, having its origin dating back to 1930.

You can do 5 more pounds on the squat for another 20 rep setyou are physically capable of doing it, but you have to believe that you are capable of doing it, and, as the nike commercial says, just do. Heres some of the most frequently asked questions about the 20 rep squat program to get you started. Squat programs generally focus on increasing the one rep max for an athletes squat. Id just maintain things with 5s so as not to create other stress to recover from. Why 20rep squats are the best and worst thing ever barbend. Doing 100 continuous reps is too great of challenge and too small of challenge, but completing 100 total reps is pretty worthwhile. Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for offseason training.

I squat 2 times a week, and both days are 20 rep squat days. Train the lower body twice per week, once with the 20rep barbell squat routine and the other with something without squats. It is an oldschool approach to putting on size that was common a few decades ago when men were men and drugs were unavailable. The keys to this program are to make your workouts short but intense, and always complete your 20 squats. Hise is perhaps the most dramatic example of berrys routine, having great success with it. Chances are that a lot of you have heard of the 20rep squat program at some point along the line. This overly basic program has you in the gym no longer than 3hours per weekgreat for anyone leading a busy life. For this routine, you will be squatting 3 times a week with one set of 20 repetitions each workout. What i have done is i have added the 20rep squat to my training routine as a 20rep challenge. The old school 20rep squat workout for massive muscle gains.

The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. Press behind neck 3 x 12 squat 1 x 20 supersetted with pullover 1 x 20 bench press 3 x 12 rowing 3 x 15 stiff legged deadlift 1 x 15 pullover 1 x 20. Hise, a young lifter under berrys guidance, had great success with this routine. 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. Yet like all great ideas, 20 repetition squats didnt disappear altogether and. It should be used sparingly because it is extremely. His routine was simple 45 exercises done as a full body routine with the whole thing based around high rep squats. Its the backbone of ironminds super squats, a book that had an immense impact on my training philosophy and squatting ability. The exercises listed below should be performed in the order listed. 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.

For a little bit of diversity in the exercises you can do a routine similar to the below one. There is a 20rep squat workout and a 20rep squat program. 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. Every 10 days or so ill do a 20rep set and hope it doesnt kill me. Sadly, this way of exercising while superproductive soon fell out of favor. And id have to look up my pr on this, but i think it was about 345.

Other routines may increase the squat work capacity of the athlete. Start with 45% of your one rep max and perform a 20 rep set during workout a. This past monday, we retested our 5 rep max back squat, which was our baseline and i think virtually every person set a pr. Does anyone have any before and after pictures when they tried this. The 20 rep squat is also known as breathing squats, having its origin in mark berrys deep knee bend system, dating back to 1930. With the 20rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. The 20 rep breathing squat is an old school technique used by golden era bodybuilders for several reasons, namely rib cage expansion, increased cardiovascular capacity and putting on muscle lots.

The 20 rep squat routine the most effective way to build muscle. Tiger fitness editorial director steve shaw performs a 20 rep set of squats in 30 seconds. Your goal is to add five pounds to your 20 rep max each training. I just finished a squat routine like this and within 2 months i worked up from doing 20 rep squats with 225 lbs. This squat program for strength will add 30 pounds to your. Start with your 10 rep max and then squat that 20 times. I too have just started the 20 rep squat routine for a bit. 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 20 rep squat program is a mentally and physically challenging way to pack on muscle and mass and strength. For a while ive wanted to put together a rock solid muscle building program centered around 20 rep squats. There are many variations of the 20 rep squat program you can choose. It was originally coined squats and milk because old school lifters would drink a gallon of milk a day while on it. As you can see, part of my training is the enigma known as the 20 rep squat. When its loaded correctly and programmed with a goal in mind, this simple move can be a game changer for your muscle growth and strength.

You will be performing your main 20 rep set on monday, and two 15 rep sets with the same weight on friday. Increase your muscle mass, 1rm back squat and improve your mentality. The 20rep squat workout is a stand alone, single workout that can be added to your current routine. But im curious on what progress i can expect in regards to my lifts, more specifically on my lower rep movements, from anywhere. 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. The 20rep squat program takes several weeks to complete and requires calculated advancement in weight lifted each week. We just finished our 20 rep squat program and i have to say i couldnt be more proud. I havent tried the system itself yet but i know it works and know many people who have done it years ago.

You do one set of 20 reps of the squat, plus a few other exercises. Compared to your typical gym membership workout, high rep squat routines are tough. Train the lower body twice per week, once with the 20 rep barbell squat routine and the other with something without squats. Make your old 5 rep max your new 20 rep max in 6 short weeks, thats the. Working sets should be around 6075% of your 1 rm eg, if your 1 rep max for squats is 305lb, that would mean working weight between 183lb228lb. 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 highrep squatting. You have complete freedom to choose your own accessory work, but above youll see pull overs, military presses and power cleans recommended on. If you cant find an answer to the question you have in mind, feel free to. There are many variations of the 20rep squat routine. 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. Theres nothing wrong with those setrep parameters, but many experienced lifters have outgrown or adapted to those standards.

For 20rep squats to be worth while, imo, the intensity should be set to 11. Since the 20rep squat routine only lasts a few weeks if its done correctly, the rest of the routine is almost irrelevant. I already know its a hyper trophy program, but squatting my current 5 rep max for 20 reps sounds rather intriguing. If his main focus is getting stronger, it might be something like 5 sets of 5 reps. This routine is a timeproven means of becoming stronger and larger all other factors being equal. Perform this routine twice a week for if you want to bulk up. Keep a week or two leading up to 20 rep squats light. 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.