I am in no way degrading 20 rep squat as i am going to try it on my next leg day and want some information about it. Higher reps on the bench and press were really just a change of pace, i guess. The 20 rep squat program takes several weeks to complete and requires calculated advancement in weight lifted each week. The idea is to perform 20 unbroken back squats in a single go. The rational behind 20 rep squats is that they are brutally brutally hard, and i wanted to see if i could actually do them and work up to 300x20. There are few exercises that rival the squat in terms of the number of muscles worked and the mental toughness needed to get through a. For the light and medium days, we keep the same order, but shift it one to the right, i. Getting rid of the behind the neck press for standing bb oh press. Make sure first and foremost that you arent starting too aggressively in the load and that youre not making too big of a jump from one day to the next, suggests vaughn. For 20 rep squats to be worth while, imo, the intensity should be set to 11. I was looking for a program which would challenge me while targeting the weakness in my quads. You see, this 20rep set isnt going to be done with your 20rep max, its going to be done with your 812 rep max. Using examples of the classic heavy light medium program and popular modifications.
The 20 rep squat program is one of the oldest lifting programs there is. I doubt if i will ever get that again, but i didnt think it was possible last year either. Just look at the impressive thigh development of speed skaters and cyclists, even in distance events. How do you structure a 12week hlm training cycle for yourself. Thoughts on this the 20 rep squat hlm full body workout. Heavylightmedium for mass an old method for new gains details published on thursday, 20 february 2014 14. Monday heavy squats 3 x 46 reps wednesday light leg extensions 3 x1015 reps friday medium front squats or leg press 3 x 610 the above approach is also effective because it allows you to stimulate the muscle with different rep ranges. Front squat 21s, front squatback squat combos, countdowns, and restpause sets are all effective spins of the 20rep squat protocol. In a nutshell, the program has you squatting three times a week, doing a single set for 20 reps. Aug 01, 2016 140kg for 20 reps last day of the programme s. Heres a guide explaining what they are with examples of how to program them.
An hlm approach varies rep ranges in an attempt to help stimulate as much hypertrophy muscle growth as possible. Lift vault is maintaining a growing collection of home workouts during this difficult time. Do not attempt a 20 rep squat program without a power rack or safety pins. If you want big legs, seasoned lifting vets will often tell you this. On friday you will perform a single 20 rep set of squats. With the 20 rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. This past monday, we retested our 5 rep max back squat, which was our baseline and i think virtually every person set a pr.
This is the key to making serious gains with the program. With the 20rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. Form can get ugly, and they dont work well with front squats. The definitely not a secret secret to building huge. Day a is the heavy training day with simple, heavy compound movements. So, i decided one day to hit 315 for a minimum of 20 reps, i think i got 22 reps, that was fun the next challenge was to get 225 for 50 reps.
High reps works for the lower body better than the upper for size quote. Home articles heavylightmedium for mass an old method for new gains spupopupno1 spupopupno1. So, since both workouts contain 20rep squats, youll be doing them three times per week. The 20 rep squat workout is a stand alone, single workout that can be added to your current routine. If you want to get big read onthere have been a few threads recently which have been recommending squats and emphasisintg the importance of them. A powerlifting program is designed to improve an athletes one rep max in the squat, bench press, and deadlift. This set is brutally hard, but provides impressive results. However, sometimes this style of training is too intense for the ordinary jane and joe. Success with heavy light medium westminster strength. My question is to just change it up a bit on friday can i replace dumbell bench press, with dumbell incline bench press. Chances are that a lot of you have heard of the 20rep squat program at some point along the line. In fact i was able to get 315 for 20 reps in august 2014 at 56 years of age.
Edit the date in the topleft corner yellow cell with the start date of your program. Ive been training for 1 year and have been doing ppl for the last 6 months. One way to select the starting weight is to use ones current 10rm or 7080% of ones 1rm. 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. With credit given to randall strossen outlining john mccallums 20rep squat. There are few exercises that rival the squat in terms of the number of muscles worked and. Hello, please take 15 seconds to register and become a member of our community. Ill be adding some core work few sets of abs and reverse hypers at the end. So monday is your heavy squat day, wednesday is heavy bench day and friday is heavy deadlift day. I squat 2 times a week, and both days are 20 rep squat days. What do you guys think of the the 20 rep squat hlm full body workout.
If the 612 rep range is the optimum for muscle building then how come the 20 rep squats are so good. Two deep squatting tips and my 20 rep squat experiment. If you havent been doing high rep squats, youll see some significant increases in lean mass. 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. I say that because the quadriceps are primarily composed of type 2a fibers and as such respond best to higher reps. The old school 20rep squat workout for massive muscle gains.
Doug hepburn claimed to have done 35 reps with 500lb and there is a video on you tube of a guy doing 20 with 210kg as i already stated. One set of 20 rep squats has a lot more to offer than many of us think. The 20 rep squat routine the most effective way to build muscle. The kicker is that the squats are performed for 20 reps, all out. Modify the 1rm yellow cells in settings according to your current 1repetition maximum for each lift. Im going to try 145 pound for 20 reps tomorrow, doing this workout. A basic hlm template using the squat, press, deadlift, and bench press as the. 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. Hise is perhaps the most dramatic example of berrys routine, having great success with it. I always knew the squat was a whole body exercise but i never truly realized just how much it works everything until i tried a 20 rep set of heavy squats. It was introduced by john mccallum in 1968 and was originally coined squats and milk. It also cycles intensity heavy training, which should improve recovery and be somewhat easier on your joints over the long run. Intensity will be 10 20 % lower than the heavy day at an equivalent rep range.
I tried to do 20 reps with 61 kg or 5 pounds yesterday and it was really tiring, but it was alright because my squat max is around 250 pounds 1 kg. For each succeeding 20rep squat workout add five to 10 pounds on the bar and find a way to accomplish 20 reps. Nov 22, 2008 after reading strong enough, i have decided to give a 20 rep squat routine a try. Built specifically for 20 rep squatters, it is designed to quickly and. Dec 10, 2003 20 rep super squats for kettlebell pressing power. Another drawback of the 20 rep squat program is that, although brief, it is hard to stay motivated to do it for six weeks. As a bonus, youll learn how to endure, and even appreciate, truly hard work. Ive been doing this workout for about 2 months now and have seen best results from all other workouts ive done so far.
Some people say to simply take a few breaths if you need to, but dont rerack. One weird trick to set up an hlm scheme they dont want. 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. In my opinion, the 20 rep squat program isnt for someone thats going to teeter the clean bulk line. Let the 20 rep deadlift become your personal power station. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers.
I have seen this video before but can inform that this 20 rep effort by jesse is not the most anybody has ever done. Being stuck under a heavy barbell in the bottom of a squat with no place to go while you are gasping for air is not a good scenario. By adopting small changes into your 20 rep routine, terrific gains can still be made. Doing 100 continuous reps is too great of challenge and too small of challenge, but completing 100 total reps is pretty worthwhile. One reason is every time you train you are supposed to try to use more weight or perform more reps if you could not complete all 20 reps in a workout. If you want a simple but highly effective 3day fullbody workout routine designed for muscle hypertrophy, one that doesnt involve doing weird exercises youve never heard of, counting rep tempos, or spending hours in the gym, this page will show you how its done. Rep ranges will remain around 810 per set for most exercises.
Im doing the original by john mccallum, few alterations. In fact, ive been using this routine on a more frequent basis because it takes a lot of the stress off of my joints and ligaments. Train the lower body twice per week, once with the 20rep barbell squat routine and the other with something without squats. I know im sort of committing forum necromancy here isnt that old though. 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. Im getting ready more mentally then physically to try the 20 rep squat program. But not all moves lend themselves to both approaches. 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. 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. Darkdiablos 20 rep squat routine journal anandtech. Why 20rep squats are the best and worst thing ever barbend. 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. My legs are weakest part of my body, i am thinking of doing a 20 rep squat program with half a gallon milk on top of my regular diet. Train the lower body twice per week, once with the 20 rep barbell squat routine and the other with something without squats.
Why is 20 reps for other muscles inappropriate but there is so much hype about a 20 rep squat. The 20 rep squat hlm full body workout july this full body workout is one i have been dedicated to since march. When done correctly they offer numerous benefits for bodybuilders, athletes, strength enthusiasts and general gymgoers. Tom platz was famous for sets with reps of 20 or 30 in the squat and u see what happened to his legs. Front squat 21s, front squat back squat combos, countdowns, and restpause sets are all effective spins of the 20 rep squat protocol. Success with heavy light medium lets start this off by saying that hlm is not a novice program. I have been an avid user of ptp power to the people. Squat, bench, press, deadlift, row, clean, snatch, workout routines jumping, squatting. The 20 rep back squat program is the brutal path to massive gains. The goblet squat is my preferred squat variation to take rep counts to failureand upward of 25 reps per set. Sixweek, squatheavy programs like this are often attributed to dr. I got to 45 or 46 and did a few forced reps to get me over the hump to hit 50 reps. I just finished a squat routine like this and within 2 months i worked up from doing 20 rep squats with 225 lbs. For the incline, we usually do 3 sets of 5 reps across.
You do one set of 20 reps of the squat, plus a few other exercises. B1 squat 1 x 20 this is your 20 rep squat and should be done with your 812 rep max. Jul 22, 2017 lastly, please squat in a cage or a power rack. We just finished our 20 rep squat program and i have to say i couldnt be more proud. Now, the odds of that happening are about the same as winning the lottery. The 20 rep squat program is a mentally and physically challenging way to pack on muscle and mass and strength. This type of programming responds better to low repetition training in the 46 rep range. At the end of six weeks, youll be doing 20 reps with an additional 90 pounds on top of your current 812 rep max. Are 20rep breathing squats effective for building muscle mass and strength. Squats, let me tell you about a simple but very difficult program for increasing. Increase your muscle mass, 1rm back squat and improve your mentality. As an example, a typical hlm week in one of my programs might look like this for the squat.
Structuring 12week heavylightmedium programs andy baker. For light day we do 3x3 on presses, and then we power clean a bunch of singles or doubles usually about 10 total sets. The heart and soul of this program is the barbell squat, done for 20 reps. You have to do 20 rep squats and another exercises, 3 days a week. Whether youre looking for a beginner program, intermediate program, or a peaking program, youll find a great powerlifting routine to get.
Twenty rep squats are great for building leg size, but they arent perfect. The key component of this workout is starting with a leg exercise, especially the 20 rep squat on the last day. The challenge was to squat bodyweight for 100 reps. Id been wanting to try them for a couple years, but also wanted to be able to start with a respectable weight.
It is common to gain 20 30 pounds of bulk in as little as 68 weeks with this full body routine. High rep squats work wonders for building muscular bulk and strength, not just for the legs, but for the entire body. No matter how strong you think you are, if you have never ran through a simple linear progression on the basic barbell lifts, you will get stronger much quicker by doing that than anything you will read in this article. Then, in my early 20s, my squat strength was at an all time high, sometimes squatting 495 for several reps. 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. You will then be able to start threads, post comments and send messages to other members. If you have to bail, you want to do it as safely as possible. The quickest way to build bigger legs is with highrep squats.
On medium day we do sets of 5 reps on the paused box squat and the incline press. What do you guys think of the the 20 rep squat hlm full. It is an oldschool approach to putting on size that was common a few decades ago when men were men and drugs were unavailable. To build strength and size, you need both low reps and epic burnouts. Keep in mind these are hypertrophy ranges and ive also seen great gains from these rep ranges, but i admit that pushing to that 20 rep program. On the one 20 rep squat set, you want to choose a weight that you could do comfortably for about 15 reps. If a 20 % offset is used today, a 10% offset will be used for medium days. This was a simple, 45 exercise full body routine based around squats but not yet 20 rep squats. You will be squatting twice a week, with monday being a heavier squat day.
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. All well say is that its generally recommended to do the 20rep squats with what would normally be your max for a set of 8 to 12 reps. As a general rule, i like around 15 total reps for a light day. There are several versions of 20 rep squat workouts. But, when i finally worked up to 500, i could easily squat 315x20. Back off sets can be useful for every level strength athlete, but its important to understand how to use them. I enjoyed reading about the history of how the 20 rep squats came to be. Day 1 is 20 rep squatslegs, day 2 is chest and back, day 3 is rest, day 4 is 20 rep squats and shoulders, day 5 is biceps and triceps, day 6 is rest, day 7repeat. Too bad he didnt get those last two reps but still, that is the definition of testosterone. The following five are to be done restpause style, doing the first 15 reps, then taking three or so breaths and then another rep, then three or so more breaths and another rep and so forth until all 20 reps are complete. Sarge is or at least was, dont know if he still is jesse marundes lifting partner. Theyre generally prescribed as the cornerstone of a 6week program.
As such, the 20 rep squat routine was just part of the workout. Its a minimaliststyle program built around the basics, some progressive overload, and a. 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. The mark of a successful routine is an improvement in the athletes powerlifting total. This is followed by working up to one heavy set on the deadlift of reps. If you really want to do a routine that will make you grow and give you a testosterone boost then you could do worse than a 20 rep squat routine remember this is a shock routine, to break up to norm and to give yourself a boost, not to be done. My motivation for giving it a go was to add some size to my legs first of all and secondly to pay my prospective dues to the hard men who have came before me in the strength training world. There is a 20 rep squat workout and a 20 rep squat program. He weighed 218 at the time, i think he did 225 for 98 reps. The 20 rep squat hlm full body workout takes a slightly different approach to packing on muscle. Nonetheless, working through six weeks of high rep squats has value.239 652 1015 726 664 1554 1011 1456 726 469 1404 510 44 85 499 1283 860 312 588 133 298 208 972 993 383 1390 738 245 269 829 218 275 214