The 20-Rep Squat Program: Old School Strength Training
In the past years, there have been many new strength training programs that are being introduced into gyms all over the world. These programs range from basic bodybuilding routines to advanced powerlifting routines.
Some of these programs include; 10 sets of 5 reps, 8 sets of 3 reps, 6 sets of 2 reps, 4 sets of 1 rep and so forth. Most of these programs are not very effective because they do not allow enough time for proper form or do not give adequate attention to the muscle groups that need it most.
These programs are usually too complex and require too much time to learn. They also don’t provide any real results and often lead to injury.
There is another type of routine called “old school” which involves only one exercise per set with no rest periods between exercises.
If you want to get stronger and gain size, then this is the way to go. You will see results faster than if you follow other types of programs.
Many people think that they cannot possibly lift heavy weights without using a weight machine or even free weights. However, when they start lifting weights with just their own bodies, they quickly realize how ineffective those machines really are.
They are also surprised at how easy it is to start feeling stronger and gaining size.
If you are not used to lifting weights, you may be intimidated by the weights or even the weight room itself. You don’t need to worry about that though since the intimidation factor can easily be gotten used to.
Just give it some time and you will see that it’s not as bad as you think it is.
The 20-reps squat program is great for new lifters and it works. If you don’t believe me, then you can simply take it from these people who have successfully used the program to get stronger.
The Program Itself
The 20-rep squat routine is used by many to increase their strength and size. It may sound crazy at first, but this routine has been proven time and time again to really work.
This particular routine works because it allows your body to get used to the amount of weight you are lifting. Your body will start to rapidly gain strength as you progress through the program and start adding more weight each week.
This means that you can get huge and muscular without ever worrying about getting “too big.”
As I said before, many people think that they cannot lift heavy weights without the help of machines or free weights. All you need to do is use your own body-weight and you can start reaping all of the rewards.
How Does It Work?
You are probably curious to find out how this program works exactly. The reason why it works is actually very simple. Your body will rapidly adapt to the amount of work that you are giving it. By starting with a lighter weight, you are allowing your body to get used to this “new” type of weightlifting. By the time you increase the amount of weight, your body will be used to it and be able to handle it effectively.
When I say “new” type of weightlifting, I don’t mean that your body isn’t already used to lifting weights. It’s just that your body is used to handling a certain amount of weight under normal circumstances.
For example, you don’t normally lift up a weight and hold it there for a certain period of time. With the 20-rep squat program, you are lifting the weight for a certain amount of time and holding it at the top for another amount of time.
The reason why this routine works so well is because it breaks your muscles down to a degree that they have never been broken down before. This routine causes a lot of micro tears in your muscle fibers which then begin to rebuild.
Your body then starts to adapt to this new type of weightlifting and you become stronger as a result.
You will start to feel your legs getting stronger each week and you will also start to look more muscular as well. You will enjoy putting on a show for everyone as you add more and more weight.
Not only will people be impressed, but you will be too. You may even start believing that you have superhuman strength—which in some ways you do!
The Routine Itself
Now that you have an idea as to how the routine works, I will give you the specifics of it. You will be performing this routine 3 days a week on non-consecutive days.
This means that you will be training your legs on Monday, Wednesday, and Friday. Rest on the weekends and then start again on Monday.
As far as the sets and reps themselves, you will be doing 4 sets of 20 reps for each exercise. For the first three weeks, you will be using no weight at all.
This is just to get your legs used to the motions involved in the exercises. By week four, you will start to add some dumbbells, but even then it will just be a small amount.
The program will have you working your legs 4 times a week. This means that you will be training your upper body hard as well.
Make sure that you get enough rest and eat properly during this time. You don’t want to over-train and end up hurt or burned out. Three or four days off from the gym each week should be plenty.
Squats: This is the #1 exercise for building your legs. You will be doing 20 reps of these every time that you work your legs.
You will start light and add weight slowly throughout the program.
Barbell Front Squats: This is the first exercise that you will do. Grab a barbell and hold it with your hands about shoulder width apart.
Put the bar in the crooks of your elbows and hold it there. This will be a front squat. You can place a block of wood or something similar under the bar to keep your arms at the proper height.
Barbell Full Squats: This is more of a traditional squat. This time have the barbell on your back just like when you were doing the barbell front squats.
Dumbbell Lunges: Grab a pair of dumbbells and hold them at your side as if they were legs. Now step forward with one leg and lower your body as far as you can.
Get back up and then do the same thing, but with your other leg.
Dumbbell Step-Ups: Place a short flight of stairs just behind you. Place a pair of dumbbells by the feet of the stairs.
Now place one foot on the bottom step of the stairs and then lift the other one up so that they are both on the first step. From here, push with your legs and move up the steps until you are at the top. Be careful not to let the weights swing too much.
Sumo Squats: For this exercise you will need a special bar that has a V-shaped base to it. You will place this bar just outside of your legs and then place your feet inside the V’s.
This will keep the bar from sliding. Now squat down as far as you can go. This is a great exercise for hitting your inner quadriceps muscles, as well as your adductor muscles.
Dumbbell Walking Lunges: This is a combination of a lunge and a step-up. Place a short flight of stairs behind you, but this time place one foot on the bottom stair and the other on the floor.
Now take a large step forward with your back foot and push up until you are at the top of the stairs. Step forward with your other foot and then bring the first one up so that they are both on the stair.
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