Also known as squats and milk by a lot of the old time bodybuilders. This was a simple, 45 exercise full body routine based around squats but not yet 20 rep squats. The following 5 day workout routine is based on a 5 day split. This past monday, we retested our 5 rep max back squat, which was our baseline and i think virtually every person set a pr. So if you squat 150kg for 5 reps, your starting weight would be 105kg. It also should not be used as your only squatting program.
If you want to feel like an old school lifter, which is part of the fun of the routine, keep to the milk. The routine is performed monday, wednesday and fridays and should take no longer than 3040 minutes. Perform this routine twice a week for if you want to bulk up. I have never attempted the 20rep squat program as a 6week training program done 3 times a week, although i hope to do it someday soon. If you want big legs, seasoned lifting vets will often tell you this. Wait at least six weeks before giving the 20rep squats. 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.
Before the advent of modern bodybuilding, with its isolation machines, designer supplements and toxic chemicals, there was a secret weapon which bodybuilders used to grow freakish amounts of muscle in a short space of time. Oct 06, 2016 need to squat or deadlift every hour to make gains. Compared to your typical gym membership workout, high rep squat routines are tough. The 20 rep squat is also known as breathing squats, having its origin dating back to 1930. At a high level, the program consists of the following. Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for offseason training. It depends on your training experience and how you feel you respond to this level of intensity. Variation will also come from varying squat stances and rep ranges.
In short i think 20 rep squats will put size on your legs, but will only make you good at 20 rep squats and will not greatly imptove maximal strength. Also known as the squats and milk program, this workout is an ageold method for gaining rock solid muscle in minimal time. B1 squat 1 x 20 this is your 20 rep squat and should be done with your 812 rep max. Drinking a gallon of milk a day thats roughly 8 pints is another staple of the 20 rep squat routine. Suppose you choose to do heavy, high rep squats to failure followed by heavy high rep stiff. Hise is perhaps the most dramatic example of this routine.
The 20 rep squat routine will help you to gain weight and build muscle. If you are ready to get absolutely huge, gaining mass and strength at record pace, the 20 rep squat workout is for you. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. I am a big believer in the 20 rep squat routine,but would like to hear the opinions of anyone here who has used the 20 rep squat routine. Sadly, this way of exercising while superproductive soon fell out of favor. I just finished a squat routine like this and within 2 months i worked up from doing 20 rep squats with 225 lbs. It will also increase work capacity while teaching durability, hard work and. It outlines a 20 rep squatting workout that claims to put on 30 lbs. With 3x5 style linear routines, most people can add 510lbs per workout for months on end. Your goal is to add five pounds to your 20 rep max each training session. When making exercise transitions, there should be minimal rest with just enough time to get a drink of water.
Add to this two to three sets of some bench presses, rows and some overhead presses and the routine. Berry was a weightlifter who believed that the fastest way to add strength and muscle mass was to perform heavy squats. It is common to gain 20 30 pounds of bulk in as little as 68 weeks with this full body routine. Doing 100 continuous reps is too great of challenge and too small of challenge, but completing 100 total reps is pretty worthwhile. He won a weightlifting gold medal at the 1953 world championships. On the one 20 rep squat set, you want to choose a weight that you could do comfortably for about 15 reps. Cutller nutrition and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this program. Your goal is to add five pounds to your 20 rep max each training. Twice a week is better than three times a week for 20 rep. The 20 rep squat workout is a stand alone, single workout that can be added to your current routine. This is the key to making serious gains with the program. This initial two week phase is all about getting your body acclimated to doing heavy squats.
I just added a sheet that calculates the smolov jr program choose the smolov jr bottom. For this routine, you will be squatting 3 times a week with one set of 20 repetitions each workout. My name is malek and i have recently purchased a squat cage, barbell, and weights. For the 20 rep squats, rader advised lifters to take a weight they could squat.
Com the tools you need to build the body you want store workouts diet plans expert guides videos tools 5 day push, pull, legs workout program cycle. I made all kinds of gains, the fact that i was previously doing a low rep program. If his main focus is getting stronger, it might be something like 5 sets of 5 reps. The bfs setrep program overcoming plateaus the off. Even though youre already doing 20 reps with your 812 rep max, youre then going to add 5 pounds to the bar on your next workout. Twothirds of the volume will come from back squats.
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. The 20 rep squat routine the most effective way to build muscle. This routine is sometimes called squats and milk, and for good reason. Hise is perhaps the most dramatic example of berrys routine, having great success with it. The bfs set rep system is designed for athletes who have met all of the graduation requirements of the bfs readiness program which are. Dec 14, 2009 the 20 rep squat is also known as breathing squats, having its origin in mark berrys deep knee bend system, dating back to 1930.
Nonetheless, working through six weeks of high rep squats has value. Squat programs generally focus on increasing the one rep max for an athletes squat. This squat program for strength will add 30 pounds to your. Let the 20 rep deadlift become your personal power station. I have started a 20 rep squat program and am wondering what weight should i start at.
I already know its a hyper trophy program, but squatting my current 5 rep max for 20 reps sounds rather intriguing. The first requirements for realizing a very demanding goal are lots of resolve, heaps of persistence, and tons of effort. One session is the 20rep squat routine and the other is something different like deadlifts, leg presses, or whatever blows your skirt up. 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. As tony gentilcore says, the ideal rep scheme to teach deadlifts is in the 35 rep range. For the bench press and barbell row peary advocated using a weight that you can lift for 8 reps or so in the beginning and try to increase the reps to 12 with each session. Thousands of people have gained more weight in a month on the squats and milk program. This past monday, we retested our 5 rep max back squat. There is a 20 rep squat workout and a 20 rep squat program. The old school 20rep squat workout for massive legs. Other routines may increase the squat work capacity of the athlete.
Squat every day program this program is based on squatting daily. The combination of metabolic stress, muscular damage and mechanical tension caused by the progressive overload adding weight each session will trigger a growth response from the muscles. Get a printable log of the updated ironman routine. You wont build strength and muscle if you dont recover from your workouts. You most likely wont be able to keep that pace up with the 20 rep routine for nearly as long as it taxes your recovery abilities far more. Donwload a printable pdf of the 20 rep squat routine. We just finished our 20 rep squat program and i have to say i couldnt be more proud.
Wait at least six weeks before giving the 20rep squats another goround. The origins of this workout date back to the 1930s in the writings of mark h. Scroll below to see full instructions along with our printable pdf for the full body workout at home. Enter that mythical beast, the gutwrenching set of 20 rep squats. Jul 22, 2017 and then you keep doing that until you complete all 20 reps another name for the 20rep squat set is breathing squats, and once you do a set for yourself, youll understand how it got the name. Whether your demanding goal is 300 x 20 in the squat, 350 x 20 in the deadlift, 300 x 5 in. The 20 rep squat program is one of the oldest lifting programs there is. In fact, much like 20 rep squats before them, this way of training is old school as championed by the bodybuilders and strongmen of yesteryear. Train the lower body twice per week, once with the 20 rep barbell squat routine and the other with something without squats.
As you progress, you can add more sets or decrease sets. I was just wondering if1 you have tried one of these routines and how you found it and. The 20 rep squat workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level. Your goal is to add five pounds to your 20 rep max. 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. However, if you want to have a squat program for strength, you need to have someone spot you, especially in weeks five and six of this program. I have done weight training before but have not in 7 months. My motivation for giving it a go was to add some size to my legs first of all and secondly to pay. Those 20 rep squats and deadlifts are very demanding and require more recovery time than less strenuous programs. You can build a heck of a lot of strength and muscle with trap bar training and here are some tips for doing 20 rep breathing squats or. I did a classic 20 rep squat program for 6 weeks towards the end of 2010 with some great results starting weight. When pulling from the floor, its hard enough to maintain optimal technique, fullbody tension, and a strong brace for reps, let alone 10, 12, or 20. Two deep squatting tips and my 20 rep squat experiment.
The 20 rep squat program takes several weeks to complete and requires calculated advancement in weight lifted each week. Full body workout at home without equipment download pdf. But im curious on what progress i can expect in regards to my lifts, more specifically on my lower rep. Here is a spreadsheet for the original smolov squat routine that works for kg and lbs. Tom platz was famous for sets with reps of 20 or 30 in the squat and u see what happened to his legs. Chances are that a lot of you have heard of the 20 rep squat program at some point along the line.
Tom platz used 20 rep squats as a staple in his routine and had some of the biggest and strongest legs on the planet. But, when i finally worked up to 500, i could easily squat 315x20. But as im a competitive powerlifting fairly new to it, i feel that this will benefit me. May 30, 2017 there are many variations of the 20 rep squat routine. Oct 28, 2008 i am just coming to the end of my 20 rep squat routine where i will hopefully be doing 100kg for 20 in 3 days time thats a big step for me. Theres nothing wrong with those set rep parameters, but many experienced lifters have outgrown or adapted to those standards. If you plan to do the recommended 3 workouts a week for 6 weeks, this would be 18 workouts. Jul 19, 2016 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. Darkdiablos 20 rep squat routine journal anandtech forums. The 20 rep squat routine the most effective way to build.
First, load the bar to what you normally use for ten reps. In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights. For some reason, the average lifter is stuck in the 3 sets of 10 reps mindset. So, since both workouts contain 20 rep squats, youll be doing them three times per week. As a bonus, youll learn how to endure, and even appreciate, truly hard work. Peary raders abbreviated mass routine physical culture. 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. You can use this program generator to help design your squatting or pressing i. Use 20 % less weight than your previous working sets.
There are several versions of 20 rep squat workouts. Training, you owe it to yourself to give the files a try. My overall fitness increased massively very quickly, and this is a good opportunity to perfect your form at relatively low weights. It was an endurance and foundation strength building program. When you are doing this you should be drinking a gallon of whole milk a day along with tons of food. In this video i cover the classic 20 rep squat program. Whether it is run for the squat, deadlift, bench, or all three known as the extended russian power routine, the russian squat program aka russian squat routine or rsr is a brutal peaking program that will help boost maximum strength when prepping for a meet there are two versions of this program.
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 20 rep squat program is a mentally and physically challenging way to pack on muscle and mass and strength. All readers are advised to consult their physician before beginning any exercise and nutrition program. Increase your muscle mass, 1rm back squat and improve your mentality. This overly basic program has you in the gym no longer than 3hours per weekgreat for anyone leading a busy life.
The 20 best squat workout programs for iron legs 2020. The doug hepburn method doug hepburn was a canadian strongman. Using this routine, you will train one bodypart per day for a duration of 5 days. Hise is perhaps the most dramatic example of this routine, having great success with it. This is a killer workout that will literally force your body to grow. For 20 rep squats to be worth while, imo, the intensity should be set to 11. Smolov squat routine spreadsheet includes smolov jr. Start off with full atg squats and hit a few warm up sets of 10 reps or so. The kicker is that the squats are performed for 20 reps, all out.
Apr 22, 2020 high rep squats work wonders for building muscular bulk and strength, not just for the legs, but for the entire body. Why 20rep squats are the best and worst thing ever barbend. The classic 5x5 routine is a good choice, as is a more conventional bodybuilding routine. Many trainers like to schedule up to three workouts per week, each containing one set of 20rep squats, adding five pounds to the bar every time. Each workout would start with a basic warmup followed by the heavy set of 20 rep squats immediately followed by 20 pullovers to expand the rib cage and to add size to the chest. I ate like a horse for 6 weeks and ended up at 255 x 20 on squats. I did something called the extreme gain program, wich involves 20 rep breathing squats and 15 reps deadlifts, you also have to drink some nasty homemade weightgainer all day. Its a minimaliststyle program built around the basics, some progressive overload, and a metric assload of effort. One set of 20 rep squats has a lot more to offer than many of us think. Now, the odds of that happening are about the same as winning the lottery. With the 20 rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. If you have not been squatting on a consistent basis, its probably not a great idea to start a program. What i have done is i have added the 20rep squat to my training routine as a 20rep challenge.
The resulting exercise program is intended to increase strength, not mass. He was the first natural lifter to bench press 500 pounds, and he could squat 600 pounds for reps. With 20 rep squats, youll most likely start to stall out in a few weeks. Super squats how to gain 30 pounds of muscle in 6 weeks. If you havent been doing high rep squats, youll see some significant increases in lean mass. High intensity interval training is a style of cardiovascular training whereby. Ideally increasing the amount of reps on 1 exercise each time. Dont worry that the principle is over 40 years old. The specific approach to the 20 rep squats is nearly as simple as the overall program.