The 20 rep squat method is a rite of passage from days gone by.
It comes from a world before social media, before people ever heard of things like over-training, or CNS burnout.
They represent uncivilized time where a post-workout meal might be steak and potatoes, washed down with a big beer.
The 20 rep squat method is an approach to squatting where you do “just” one set.
One hard, long set and you’re done. All of your squat work for the day is taken care of.
It goes like this: Pick a weight that you can get 10 to 12 reps with. Then do 20 reps with that weight.
Yes, 20 reps with the weight you normally do ten with.
So how do you get 20 reps with a weight that you can only get 10 reps?
Squat your normal ten, then keep going.
Stop between reps, keep the bar on your back, and breathe.
Breathe again, deeper, then go back down for another rep. Then another.
These are also known as Breathing Squats, because that’s the only way they get done.
Keep calm and squat.
Go down for another one and another until you get to twenty.
You’ll feel like you were underwater and you’re coming up for air. Stay focused, and push through the pain.
You do this once per week. Then you can follow it up with glute exercises until your heart’s content.
But I’m warning you, not too much assistance work. You’re going to need to recover from this.
For your next leg day, do whatever you want.
A week after you do the 20 rep squat method, it’s time to repeat it.
This time, you add five pounds, 10 pounds if you can.
Each time you do the 20 rep squat method, you just keep putting on another five to ten pounds.
You’re going to want to do this in a safety cage, because there’s a very high likelihood that you’re going to reach failure, and you don’t want to be stuck in the hole with a big weight on your back.
If you fail, that’s fine. Just repeat the weight next workout or until you get 20.
Keep going with this program until you need to stop. You’ll know when it’s time.
Needless to say, you’re going to need to eat to recover.
This is a bulking program so eat BIG.
This is not something you should attempt if you’re cutting hard.
You’re going to end up a pancake on the floor if you try to do this program on a highly restrictive diet.
If you eat right, push those weights aggressively, adding five to 10 pounds, you will look in the mirror in a few weeks and be shocked at your growth.
20 rep squats are something I think about doing, then laugh hysterically and think of something else.
I hesitate to write them down on the paper because I know that when I start that program, I’m really gonna have to work, and it’s gonna be quite painful.
But I know they work…
You’ll split the seems of you shorts, but you’re going have to pay for it.
The pay-fors are your nutrition and recovery methods. They’re the contrast showers, the foam rolling, the stretching and mobility work to keep you healthy. Possibly ice cream…
Eat all the food, recover, and 20 rep squats will pack slabs of muscle on your back side. Go forth and conquer.