20 rep squats program book

That article focused on breathing squats, in which youd do a 20 rep set of squats using a weight you could lift just 10 times. Fastforward to the late 1960s and you have john mccallum, who shouted out the benefits, followed by 1989s super squats book by randall j. Other routines may increase the squat work capacity of the athlete. And while this is semitrue, do not ever ever ever try to start with a true 10rm the first few times you do the 20 rep squat workout. 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. As an alternative, the kindle ebook is available now and can be read on any device with the free kindle app. On the last day of the program, he asked if he could work in. 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. Their genesis is from the super squats program and was intended as a means to put on mass. Yello i was hoping i could get some feedback from anyone, first off, who has heard of the book super squats.

Many trainers like to schedule up to three workouts per week, each containing one set of 20rep squats, adding five pounds to. Also known as the squats and milk program, this workout is an ageold method for gaining rock solid muscle in minimal time. I didnt finish the book because i found it to be to selfreferential and ancedotaly supported to run the program. I didnt like that program itself was not specific enough. The 20 rep squat program is one of the oldest lifting programs there is.

Strossen made some extraordinary claims in his book, super squats. How often you do the squats during the sixweek program is debatable. This is a killer workout that will literally force your body to grow. Book also wants you to drink a glass of milk with every meal, but it doesnt list how many ounces per glass. So, if your current 5rm is 315 lbs and you are planning to train 3xweek for 6 weeks 18 workouts, you should begin with 225 lbs. Raders 1946 booklet, the rader master bodybuilding and weight.

Oct 23, 2009 in this video i cover the classic 20 rep squat program. I think thats it, though the style in the web site says to do a triset of chins, dips, and decline crunches 3 x to failure, so a lot of stuff can be done with 20 rep squats, which is done taking your 10 rep max and doing 20 reps with it. Strossens super squats program with which, it is common to gain 30 pounds of bulk in as little as 6 weeks. With credit given to randall strossen outlining john mccallums 20rep squat routine in his book super squats, let me tell you about a simple but very difficult program for increasing lower body strength and facilitating weight gain. In this video i cover the classic 20 rep squat program.

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. Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for offseason training. To determine your starting weight for the 20 rep squats, take your current 5rm and subtract 5 lbs for each scheduled workout. The old school 20rep squat workout for massive muscle gains. The most famous of all old school minimalist bulking routines by far is randall j. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. The 20 rep squat program is a mentally and physically challenging way to pack on muscle and mass and strength. Why 20rep squats are the best and worst thing ever barbend. The idea is that squats done for high repetitions are so painful and tough that they can actually result in death and leave someone a widow. Increase your muscle mass, 1rm back squat and improve your mentality. If you are ready to get absolutely huge, gaining mass and strength at record pace, the 20 rep squat workout is for you.

The 20 rep squat program takes several weeks to complete and requires calculated advancement in weight lifted each week. In years past, there was one routine, and one routine only, that was seen as the holy grail of massbuilding protocols. Over time, he morphed into a 298pound behemoth with a 56inch chest and 33inch thighs, long before the advent of steroids. Where is lifter supposed to then get energy to do barbell rows, bench presses, overhead presses, etc. Hise advised eating meat at least twice daily and drinking plenty of milk.

The 20 rep squat workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level. The simple reason to use the hrbs is because bigger muscles produce more force, therefore hypertrophy training should be used as a strategic phase for any athlete or serious fitness enthusiast in a long term training approach. You keep going past 10 by taking deep breaths between reps. Chances are that a lot of you have heard of the 20rep squat program at. I believe the program called for 3 gulping big breaths between each rep. In a nutshell, the program has you squatting three times a week, doing a single set for 20 reps. You have complete freedom to choose your own accessory work, but above youll see pull overs, military presses and power cleans recommended on top of your squats. I enjoyed the quick read, but im going to stick to my regular program. Since this book was published many decades ago, this is obviously. As the positions and mechanics are very important it should positively reinforce motor patterns. Strossen wrote a book called super squats that detailed the history of highrep squats.

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. High rep squats work wonders for building muscular bulk and strength. Despite these obstacles, the twentyrep squat program is one of the oldest. Strossen in his book super squats is based on one set of breathing squats for 20 repetitions and looks like that. 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. Let me finish up by talking about how not to do the 20 rep squat routine. Hard gainer shock routine for fast gains fitness atlantic. As i stated above, the 20 rep squat is often described as taking your 10 rep max and grinding out 20. 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.

Although there are several variations of the 20rep squat workout, the most popular variations focused on performing one set of squats, three times a week on nonconsecutive days, for six weeks. I first read about this program more than 20 years ago in the pages of iron man magazine, and then in the pages of randall strossens book super squats, which i devoured in one sitting upon receiving it in the mail. The core of this training routine is one 20 rep set of squats, just one set. There is a 20 rep squat workout and a 20 rep squat program. The 20 rep squat workout is a stand alone, single workout that can be added to your current routine. The 20rep squat program is nothing new, but unlike so many other programs, it has withstood the test of time. The 20 rep squat program baltimore kettlebell club. Last year on a whim i purchased strossens book super squats trumpeting a 20 squat program and a gallon of milk.

High rep back squats have been notorious for rapidly building full body muscle mass. Sixweek, squatheavy programs like this are often attributed to dr. The 20 rep squats routine also known as squats and milk also called muscle man makers if a friend gets really theatrical. You do one set of 20 reps of the squat, plus a few other exercises. Also known as squats and milk by a lot of the old time bodybuilders. Besides, we already wrote about oldschool training methods here. You have to do 20 rep squats and another exercises, 3 days a week. Chances are that a lot of you have heard of the 20rep squat program at some point along the line. Super squats how to gain 30 pounds of muscle in 6 weeks. So, since both workouts contain 20rep squats, youll be doing them three times per week.

Oct 30, 2018 the 20 rep squat program sample kevin tolbert, dr. Kevin was a running back for the naval academy, is a former nfl strength coach 49ers and is now the head strength coach for the university of michigan. All super squats programs as there are several different ones in the book are based around a 20 rep set of squats. With credit given to randall strossen outlining john mccallums 20rep squat routine in his book super squats, let me tell you about a simple but very difficult. Search around the internet for breathing squats or 20rep breathing squats or 20rep squats and youll find a few outlines on variations and full programs. May 30, 2017 his program eventually became one allout set of 20 repetitions.

Now, before you get all stupid about hypertrophy ranges, keep in mind this isnt a set of 20 reps on squats. Jul 19, 2016 in 1989 milo magazine publisher randall j. 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. Squat programs generally focus on increasing the one rep max for an athletes squat. Dont worry that the principle is over 40 years old. The latter claimed that 20 rep squats could pack on 30lbs of muscle within 6 weeks. Adding those squats was the only thing that i changed in my workout until i hit about 225 lb. Thousands of people have gained more weight in a month on the squats and milk program than they had after a year or longer on other programs. The core of this training routine is one 20 rep set of squats, just one set, supersetted with pullovers.

Apr 22, 2020 chances are that a lot of you have heard of the 20 rep squat program at some point along the line. It is an oldschool approach to putting on size that was common a few decades ago when men were men and drugs were unavailable. Because the sets are so long, it is essential to maintain good posture, form and tension under load, while breathing deep into the belly. I have never read that program all the way thru but my implicit understanding of that program was that the 20 reps were termed 20 rep breathing squats. Mark rippetoe says, trust me, if you do an honest 20 rep program, at some point jesus will talk to you. I started doing 20 rep squats once a week about 18 months ago.

I enjoyed reading about the history of how the 20 rep squats came to be. Enter that mythical beast, the gutwrenching set of 20rep squats. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. It is common to gain 20 30 pounds of bulk in as little as 68 weeks with this full body routine. It has since stood the test of time, having been championed by john mccallum in 1968 and in randall j. Its a minimaliststyle program built around the basics, some progressive overload, and a metric assload of effort. This is a 20 rep set of squats using ideally your 10rm. The 20 rep squats program does a great job of forcing the lifter to maintain form and breathe under tension. The book gives the most complete info on this, and if youre still intrigued i highly recommend the book.