2 reasons to Start 2o rep squat program
1. Squats are the best overall mass exercise full stop ever, and when done in this will cause other muscles to kick in and bear the weight as previous muscles fail (which is how you manage to squat your 10 rm for 20 reps)
2. Increase weight every workout and forcing yourself to lift it basically tells your body, to grow or die.Some people including myself have gain 30 Pounds of Muscle (And some fat)
These are words used to describe the 20 rep squat. 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. If you can suffer though the 6 weeks that it takes to get through this routine you will grow bigger legs and even bigger balls. Mark Rippetoe says, “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.” Don’t say I didn’t warn you.The 20 rep squat routine was first developed in the 1930’s by Mark H.Berry and can be found in his book The Mark Berry Barbell Courses!
John McCallum – Original 20 Rep Squat Program
Behind the neck press 3 x 12
20 rep squats
Pullovers – 1 x 20
Bench press – 3 x 12
bent over rows – 3 x 15
Stiff leg deadlift – 1 x 15
Circuit 20 Rep Squat Program
Squat: 1×20
Light weight Pull-Overs: 1×20 for stretching rib cage
Pull ups, Dips, Sit-ups in a circuit up to failure and start over at one again
Circuit 1: 1 Pull Up, 2 Dips, 3 sit ups
Circuit 2: 2 Pull ups, 4 dips, 6 sit ups
Circuit 3: 3 Pull Ups, 6 Dips, 9 sit up
Circuit 4: 4 Pull Ups, 8 dips, 12 sit ups and so on until failure then start over at 1 Pull up, 2 Dips and 3 Sit ups
How many workouts are there per week?
Depending on your recovery, 2-3 workouts per week.
How long do I stay on this program?
6 weeks if working out 3x/week, 8 weeks if working out 2x/week.
What should my squat starting weight be?
There are two way you can figure this out:
Start with your current 10 rep max.
Take your current 5RM and subtract 5 pounds for every workout that you’ll do in the 6 or 8 week period. So if your current 5RM is 315 and you plan to workout 3x/week (6 weeks, 18 workouts total), that would be 315-(5*18)=225lbs. You’d start with 225lbs.
How in the world does one squat their 10 rep max 20 times?Edit
Did I mention these are also called “breathing squats?” That’s because you’ll be taking big gulps of air between reps. You won’t be doing these straight through, expect to spend a good 3 minutes getting through your set.
What weight is used on the pull-overs?
The old timers did pull-overs to “stretch their rib cage.” I don’t know how successful they were, but I do recognize that it also worked as a cooldown. Immediately after you finish your squats, grab a light 25 lb. bar or plate and belt out 20 reps. They shouldn’t be grueling at all, although you’ll still feel like shit from the squats.
What weight should I use?
Use a weight that you can successfully get all your reps with. The other exercises aren’t meant to be as grueling as the squats.
Diet
They didn’t call this program “Squats and Milk” for nothing. This is the original gallon of milk per day program. Following the dietary considerations from the nutritional section will be fine. Between the HGH released from the high rep squatting and the IGF-1 from the whole milk, your body will think it’s been given steroids. Just don’t drink any milk too soon before your workout. You will probably vomit.
