There is a time tested routine that can get you stronger and build muscle mass over your entire body. To say that this routine is very hard will be an understatement. It’s brutally hard, and if you haven’t tried it you have no idea how hard working out can really be.
The routine is known as the 20 Rep Squats Routine and it dates back to the 40’s. Basically it’s a training routine that revolves around the Squat and involves doing only ONE working set (Yes, you read that right) of squats for 20 reps, with a weight that you can lift for 10-12 reps close to muscular failure.
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Start with squats and do as many sets you need to get warmed up. And then comes the hard…cough… the fun part. Pick a weight that you can lift 10-12 times with good form and get close to complete failure. Your goal will be to do 20 reps with this weight.
How can you complete 20 reps with a weight that you can lift for 12 good reps ?
After you complete your 12th rep, take a few big breaths while the bar is still on your back and continue squatting. Do another rep and repeat the process. As you progress through the reps you will need to take more breaths in between reps. 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
– Dips or Bench press 2 x 10-12
– Pull ups or Chin ups 2 x 10-12
– Abs 3×15
Try to increase the weight by 5 lbs every workout.
The traditional routine was done 3 days a week, but with this kind of intensity, it’s enough to squat 20 reps just once a week. The other two workouts can be done with lower intensity. Another way is to incorporate the 20 rep squat into your own routine and drop other leg exercises that you normally do on your leg day.
Do the 20 rep squats routine, eat like a beast (at least 1.2 – 1.5 grams of protein per pound) and expect to see terrific results in a few months.