20 rep squat program variations

Each variation inlcudes 1 set of 20 reps on squat as its mainstay, in addition to a combination of basic push/pull movements. Gains are expected. Done improperly there is risk of rhabdomyolysis, ease in to it. for the pull overs as this exercise is just for stretching the rib cage. These are words used to describe the 20 rep squat. The 20 rep squat program is dangerous enough as it is, squatting heavy weights for long sets on a complicated exercise that few people can actually do properly anyway, with the added risk of actually passing out near the end. The program is usually structured in such a way to be worked three times per week for example Monday/Wednesday/Friday. This workout promises a lot of quick gains in . Try the Upper Lower Split Program Working Sets. . Monday, Wednesday, Friday schedule works the best. You will be lifting three days per week: Monday Workout A; Wednesday Workout B; Friday Workout C; Squats. Here is how to do it and what it feels like. John McCallum's Original 20 Rep Squat Routine (1968) Exercise Sets Reps Behind The Neck Press 3 12 Squat 1 20 Pull Over 1 20 Bench Press 3 12 Bent Over Row 3 15 Stiff Legged Deadlift 1 15 Shrug 1 15 Pull Over 1 20 Scaled Down 20 Rep Squat Routine (Recommended for Beginners) Exercise Sets Reps Squat 1 20 Pull Over 1 20 Overhead Press 5 5 105-110% x 1 sets of 1 reps; Russian Squats Forever Program Spreadsheet (Non-Peaking Variation) . The first requirements for realizing a very demanding goal are lots of resolve, heaps of persistence, and tons of effort. Add all this to a fixed plane of motion like Phineas has described and you have big problems. You alternate between a moderately heavy workout where you lift 80 % of your 1RM for six sets of two reps and one workout that gets progressively heavier. Week 3 - 53 @ 80%. Now there's a few variations on the internet as to how to perform the 20-rep squat. Check it out: Stan Efferding 20-Rep Squat Routine #1. 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. The original program dates back to the 1930's. A classic 20 Rep Squat template usually looks something like this: Behind the Neck Press 312 Squat 120 Pullovers 120 Bench 312 Bent Over Row 315 SLDL 115 Pullovers 120 John McCallum's 20 Rep Squat That can be modified as you wish. Think of this as a bulking program. B1 - Squat - 1 x 20 ***This is your 20 Rep Squat and should be done with your 8-12 rep max. Generally anything after six weeks will burn you out and will yield diminished returns. Jim Brewster - 20-Rep Squat Routine: Variations & Benefits. On the one 20 rep squat set, you want to choose a weight that you could do comfortably for about 15 reps. With the 20-rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. Basically the program consists of commencing your workout with one set of barbell back squats for 20 repetitions followed by a range of exercises based on compound lifts. - Stiff-legged deadlift: 1x15. Outside of taking walks and doing active recovery, you'll need no other training. Here is a really simple 20-rep squat routine that Stan Efferding had Chad Wesley Smith perform. You've probably heard of the squats and milk program. In the first 60 seconds, do 1 rep. Rest the remainder of the minute. Each time I squat its around 30+ total reps. These four variations will teach you the right form,. Check it out: . When you can no longer do 20 reps with your prescribed weight, take 10% off and get back to it! In fact, it's usually only done for six to eight weeks at a time and often accompanied by a high-calorie diet. The original 20 reps squat program defined them as "Breathing Squats", as in you are supposed to pause and hit a couple of breaths between every single rep. Banging them out defeats part of the purpose. For the larger muscles the additional cross-sectional area is conductive to subsequent strength gains, on the other hand the main function of stabilizing muscles is exactly that: to have high endurance times against medium load. - Pullovers: 1x20. Obviously, safety is of primary concern. There's no easy way to reach a demanding goal. Do 1 set of 20 rep pull overs with 25 lbs. Lastly, the 20 rep squat program will give you HUGE leg muscle growth. Keeping the weight on is a nutritonal element as long as you're hitting the iron hard, and just look up any 20 Rep Squat program, usually the 20 rep squat is a 1x20 Squat @ your 10RM, with a lot of other things but that seems to be your focus. The 20 rep squat program (also commonly referred to as the squats and milk program or 20 rep breathing squats) is one of the most effective methods for building a strong muscular body.Not only will 20 rep squats help add muscle mass to your legs, but you will also help you build muscle through your entire body with this squat program. It's not a routine that should be done for more than 2 months at the most, it's just too intense. Bacchus1979. The kicker is that the squats are performed for 20 reps, all out. They're called "Breathing Squats" because by the 15th or 16th rep you will be gasping for air. - Pullovers: 1x20. Although many variations of this program exist, generally there is some type of warmup, and you perform only one all-out set of 20 reps. Also, it's often recommended that you take three deep breaths between reps. . Get 20 reps. For each succeeding 20-rep squat workout add five to 10 pounds on the bar and find a way to accomplish 20 reps. Make sure you are completely recovered prior to attempting the 20-rep workout. I urge you to read Supersquats to get it from Randy Strossen's mouth, but here's the full run-down: Press Behind Neck - 3 sets x 12 reps Squat - 1 sets x 20 reps supersetted with Pullovers - 1 set x 20 reps Bench Press - 3 sets x 12 reps Bentover Rows- 3 sets x 15 reps Stiff-Leg Deadlift - 1 sets x 15 reps Pullovers - 1 set x 20 reps All of my lifts are up, as is my appetite and my weight. On the back half of the set, you will need pause between reps to compose yourself. On workout number 1, do 20 reps with 175 pounds, taking as long as you need and as many breaths in-between as are necessary, as long as you don't rack the bar. . Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs) There are several different versions of the 20-rep squat program in existence, so this is an amalgamation of the best ones Barbell back squats - 1 x 20 performed rest/pause style Barbell bench press 3 x 6-8 Bent-over barbell 3 x 6-8 Dumbbell shoulder press 3 x 10-12 Pull-ups/chin-ups 3 x AMRAP (as many reps as possible) Stick with that weight until you can get 50). For me, gaining 4lbs in 2 1/2 weeks is pretty good. M ost lifters want to make continuous progress and move their top-end numbers up on a regular basis. Watch this video on YouTube. The key to this routine is to progressively overload your muscles every session by adding an additional 2.5kg (5lbs) of weight to the barbell. The following five are to be done rest-pause style, doing the first 15 reps, then taking three or so breaths and then another rep, then three or so more breaths and another rep and so forth until all 20 reps are complete. If you can't do a lot of chinups, then get stronger. Perform your first rep. Take one deep breath. So, what is the 20 rep squat program? Set your feet about twice your shoulder width apart, toes turned out slightly. It's okay to stop short of 20 on your first go, make sure you hit it the 2nd time though. Pisses Testosterone and Shits Victory. John McCallum's Original 20 Rep Squat Routine (1968) Scaled Down 20 Rep Squat Routine (Recommended for Beginners) Big 3 20 Rep Squat Routine Power 20 Rep Squat Routine Donwload A Printable PDF Of The 20 Rep Squat Routine Warm Up with OH Squat Variations 2 Snatch Grip Push Presses & 1 OH Squat work up to 75% of Snatch Front Squat Paused 3 sec no belt Max, then -20% for 3 not paused Snatch Start at 70% 8 sets x 1 rep working up heavy but no misses Bench Press Paused 3 sec Work up to a max, then -20% for 3 Upper Muscular Imbalance Work 1 Conditioning 25. - Dips or Bench press 2 x 10-12. It will hurt. Progression - When you start the next wave just add 2.5-5kg to each weight lifted depending on how strong you are. This is the key to making serious gains with the program. Week 1 - 55 @ 70%. At 43 these are some of the most brutal workouts I have ever had. You may be able to get all 20 reps in eight or nine sets, or it may take you twelve or thirteen. #11. by Hardartery Sun May 23, 2021 8:23 am. My #1 piece of advice is to squat at least 2x per week and always end one of those sessions with a few sets of 8-12+ rep squats. - Squat: 1x20 increase by 5 lbs during every workout. Warning! Most people don't like normal squats, let alone some mutant variation for 20 reps! Most people don't like normal squats, let alone some . I already know it's a hyper trophy program, but squatting my current 5 rep max for 20 reps sounds rather intriguing! You may begin by doing 20 reps the first set, 15 the second, then 10 until you complete a total of 50 reps . - Pull ups or Chin ups 2 x 10-12. The 20-rep squat program is an old-school training system designed to increase muscle size and bodyweight quickly. You'll also hit every part of your body with power cleans, deadlifts, bench press, pull ups, press, dips, rows, and more. Details. I'm just going to use this post to . But I'm 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 is also known as breathing squats, having its origin dating back to 1930. You can expect your squat to go up 50-80 pounds in just 2 months (and that's for serious bodybuilders!). On squats and milk, you train 3 times a week - Monday, Wednesday and Friday - performing a 20-rep squat set, immediately followed by a light weight set of barbell pullovers.The point of the pullovers is to "stretch" the rib cage. You'll workout 3x/week, performing full body workouts. 20 Rep Squat Program Conquest of the 20 Rep Breathing Squats Routine. To find your starting weight simply take your 5 rep max . The 20 Rep Squat Program is a mentally and physically challenging way to pack on muscle and mass and strength. Squats and Milk (With a JK Twist) Here's a 6-week, 20-rep squat program that incorporates Olympic lifting variations and old-school body building methods. 2) the hypertrophy from 20 rep squats is distributed among a greater number of large muscles + stabilizing muscles. 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 non-consecutive days, for six weeks. 20 Rep Squat Program-Scaled Down 20 Rep Squat Power Program Big 3-20 Rep Squat Program You can make your own variation of this routine as long as you leave the squat untouched since it is the foundation of this program. Lower your body as far . I spend this time between reps taking 2-4 huge breaths of air and reassuring myself I won't die. Many resources suggest that the body adapts to stimulus after 6 weeks so it can be important to vary the program at this point. If you have to pause at the top of each rep. In this article I'll touch on the history, give you some examples of early routines and give you a routine to follow based on this exercise. I'm including what I believe the original. You will probably want to vomit. Squatting a heavy weight for 20 reps will not feel natural for your body. This translates to 7.5kg a week (16lbs) and 45kg (99lbs) over the course of the 6 week cycle. The 20-rep squat workout is also known as the "Breathing Squats" workout. Dumbbell Sumo Squat. Re: 20-rep squats thread. I am about 2 1/2 weeks into a "20 rep breathing squat" routine. A good variation should include at least one pushing, pulling, and stretching movement. . 20 Rep Squats: Routine (Sets x Reps) Squat: 1 x 20; Pullovers: 1 x 20; Bench Press: 2 x 10; Bent-over Rows: 2 x 10 This is also know as the squats and milk program as several variations tell you to drink a gallon of milk a day or GOMAD. Once a week you'll practice 20 rep squats at increasing weights. J.C. Hise is perhaps the most dramatic example of Berry's routine, having great success with it. I'm thinking about doing the 20 rep squat routine. The workout is 3 times a week Mon/Wed/Fri for 6 weeks and each workout consist of. The routine has you squat three times a week for six weeks, with one set of 20 squats each workout. Squat Variation - Bill Starr. Many IFBB professional bodybuilders such as Ben Pakulski and Stan Efferding believe that the quadriceps grow best with 20+ reps per set. Nobody can do 20 reps at their 10RM weight, that is, by definition, impossible. Exercise A1: Back squat (heels flat, medium stance), 3 sets of 20 reps** Exercise B1: Farmer's walk, 2 sets of 100 feet **Performed with a weight that you can get about 15-20 consecutive reps with. Start with a weight that allows you to comfortably perform 10 repetitions. So if you're squatting 300lb, do 150lb x 15-20. For most, 20 reps are usually performed at your 5RM by the final week. Calf raises - 3 sets of 20 reps A shorter variation of this routine is: Bench press - 2 sets of 12 Squat - 1 set of 20 supersetted with Pullovers - 1 set of 20 Bent rows - 2 sets of 15 Here is a sample front squat routine using the patient lifter's method. use a weight you can squat for 20 challenging reps and perform a total of 50 reps in shortest period of time, resting as needed. Change is an excellent method of achieving these goals. a) Grab two dumbbells and hold one in each hand at shoulder-height. . 20 Rep Squat Routine Here are the nuts and bolts of the program. Barbell Pull Overs Each workout add 5 lbs. C2 - Barbell Row - 2 x 6-8. You have to make 5 lb. Here's a sample training week: Sunday - Rest Monday - W/O 1 Tuesday - Rest Wednesday - W/O 2 Thursday - Rest Friday - W/O 3 Saturday - Rest A - Squats w/unloaded bar - 1 x 10. On day 1 you will do 20 reps of Back Squat with 60% of your max. 20 Rep Squat Variations High rep squatting is one of the fastest ways to add some serious size to your wheels and also to make your body as a whole more efficient at adding muscle to your whole frame by becoming more "metabolically efficient". Dip: 5 x 10 reps, using additional weight if needed. The length of the cycle for this program should be six weeks max. Do this until you can no longer complete the # of reps in the time allotted. Workout A - Upper Body Focus. by Silver. So if you haven't heard of it, the 20 rep squat program consists of just that, 1 set of 20 reps, 2-3 days a week where you increase your squat by 5 lbs after every successful session. They call the 20 rep squat program the "breather"- because you spend more time breathing than squatting! Warm up ( never skimp on this!) The 20 Rep Squat Program. Video taken from the channel: Massive Iron Steve Shaw. Here are some high rep squat workouts you can use or incorporate in your current workout program. If you are still seeing considerable gains and want to continue then please do so. Perform rep number two. B2 - Dumbbell Pullover - 1 x 20. . Hands-Free Cyclist Squat. Once you're hitting 20 reps per set, work that 50% up to 75%, which is roughly where your 20 rep squat should be, though I'm loathe to put a definite number on it. This is a full 12 week program designed for 4 training days each week. - Abs 315. It was originally coined "Squats and Milk" because old school lifters would drink a gallon of milk a day while on it. Beginner Front Squat Variations If you're new to front squats, you'll want to nail down your form before getting under the barbell. this is a huge strain on the nervous system and the muscle fibers. The 20 rep squat is also known as "breathing squats", having it's origin in Mark Berry's Deep Knee Bend system, dating back to 1930. During reps 17-20 you may need to take 5 or more big breaths of air in between reps. After the squats do: - Dumbbell pullover 2 x 10-12. Your body may decide to completely shut down and leave you in the bottom of a squat, unable to rise. The traditional routine was done 3 days a week, but with this kind of . you are going to perform 2-4 variations of an exercise back-to-back with only 15 seconds rest between sets. to the squats and get all 20 reps. Week 2 - 54 @ 75%. Changing a routine, even slightly, can instill enthusiasm for your workouts, and anything that helps you look forward to your next session in the weight room . 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 point is to complete 100 reps with minimal rest between sets ( 40sec ) with an achievable weight. Using 75-80% of your 1RM: Start the clock. The whole program is based on one set of 20 reps with the basic full barbell squat. You can also try the technique while doing some of the deadlifting variations, and if you plan on doing very low reps, let's say three, you can break it up with three post-its. Here is how McCallum described that set: "You're gonna do one set of twenty reps. Spend 6-8 weeks on this type of routine before switching back to something else. jumps in weight each workout. Use 80-90% of working weight. Now, if you get 4 reps on every round, then either you went way too light or you cheated the 30-second rest period. Tiger Fitness Editorial Director Steve Shaw performs a 20 rep set of squats in 30 seconds. - Bent row: 2-3x15 or pull ups. On squats for example, 100 x body weight on the bar is a goal to reach. - Squat: 3-4 warmup sets, then 1 x 20 reps. Chinup: 50 total reps in as few sets as possible. Every session thereafter, you add 2.5 kilos (a little over 5 pounds) to the bar and again do a set of 20. It's my favourite and I love it! Based on my experience, I'd say that this program is primarily suited for the . It attempts to add 20 pounds onto the lifter's 1 rep max by the end of the cycle, which is pretty ambitious. Editor's . I cover some pros and cons with eac. - Military press: 2-3 x 12. Enter 20-rep squats. If you're looking for a challenge and a quick way to pack on some muscle mass, then 20-rep squats are worth a try. Introduced by John McCallum in 1968, the 20-rep squat routine (2RSR) is one of the oldest lifting programs there is. The Russian Squat Routine is a six-week-long training program, where you train three times per week. Assistance - 2-3 sets of 3-6 sets on any squat variation designed to help your skill learning. For a little bit of diversity in the exercises you can do a routine similar to the below one: Workout 1 Squat - 120 (do as many warm up sets as you think you will need to be well prepared) Dumbbell pullover - 1 x 20 Bench press - 2 x 8-10 Bent over barbell rows 28-10 Military press - 2 x 6-8 Barbell curls - 1 x 15 Crunches 2 x 20 Workout 2 Go ahead. D1 - Overhead Press - 2 x 6-8 Twenty rep squats have a long tradition dating. Keep using 25 lbs. It all works as long as you're following the load and rest rules: 4RM on the bar, 30 seconds rest between sets. Whether your demanding goal is 300 x 20 in the squat, 350 x 20 in the deadlift, 300 x 5 in the bench press, or whatever, you really have to want it. - Bench press: 2-3 x 10 or dibs. At the start of the next minute, do 2 reps. rest the remainder of the minute. 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