Thinking about how to build muscle? The 20 rep squat program is simple, brutal and highly effective. Give it a try. In order to determine what weight you should start with, you need to know your 5rep max Back Squat. Then subtract 2,5 kg for every set of 20 you will complete. In 6 weeks you will squat 18 times, so the total is 45kg less that your 5rep max. This is you starting weight for your first set of 20 Reps!
Gomad, or gallon of milk a day, has been a method used by weightlifters for decades. Rest as long as you need to between sets. Form checks Don’t give advice if you’re not lifting at the very least in a similar ballpark! Every successive training session you add lbs to your squat weight. Join today and unleash the power of PLUS! Most people can reasonably expect to be squatting their 5-rep max 5RM for 20 by the 6-week mark.
You will need to pause between reps to take three to five deep breaths at a minimum. Short Sample Routine. Personally, I noticed my best gains after the program, when using my newfound higher work capacity as part of an extended hypertrophy block. Back to pre-keto squat weight. This is your ticket to Hugeville.
The 20 rep squat program is one of the oldest lifting programs there is. Tom Platz used 20 rep squats as a staple in his routine and had some of the biggest and strongest legs on the planet. For this routine, you will be squatting 3 times a week with one set of 20 repetitions each workout. Your goal is to add five pounds to your 20 rep max each training session.