For those of you who are saying it’s a lot to recover from, it is, but remember you’re drinking an EXTRA 2400 cals a day from whole milk. (At least I was drinking whole milk.) Thats a fuck-ton of anabolism going on in your body. Plus, you’re going to recover in the few weeks after you’re done, which is when you’ll see your gains.
20 rep squats was one of the most fun programs I ever did, as was the most brutal.
One thing I will say, is to make sure you’re getting adequate upper body volume. I had a low volume for my upper body, and regret it. I think I could have put some more mass on my upper body if I gave it a little more stimulus.
IMO, if you are able to 20 reppers 3x a week and recover then the weight on the bar isn’t heavy enough.
Like ‘That One Guy’ said, its supposed to be your 10RM with 3-5 long breaths inbetween each rep. I was doing them 2x a week (M & F) with GPP work on Wedensday.
Besides a few other compound lifts for upper body,(pullups/dips,shoulder press)
I kept it as simple as possible.Most other lifts were for 8 reps max w/ weight added evertime I could reach 8reps. By following that I gained nearly 60lbs in the six weeks, of course thats w/ the gallon of milk + alot of food.& of cours eona program like this I did gain alot of fat.As skinny as i was it didn’t matter.
I’d limp for a cpl days following the 20 squats; And used alot of muscle rubs (Bengal Tiger Balm,BioFreeze,TriSpot)
All in all I think it is bes tused when bulking.
I am currently doing a 20 rep squat routine, and i try to make it into a full body session with the secondary emphasis (second to squats) is a lagging body part. For me, i switch it between a heavy chest day with body weight rows and pull-ups, a heavy row day with push-ups and arms, and a final day focusing on calf’s and shoulder health and size.
Adjusting volume and emphasis really makes the difference for myself and my training partner.
Leg size 20 rep squats 3 days a week with the milk works … If you are worried about frequency then do those one week and then do the Hungarian Oak leg blast posted earlier this year Hungarian Oak Leg Blast
20 rep squats week 1 3 days a week then week 2 do the week 1 of the program listed above < its only two days a week > then week 3 do your 2nd week of 20 rep squats and wek 4 do the 2nd week of the leg blast … hey its variety and I do know that the program does work … You will most likley want to do the 20 rep squat program only twice per week after the 1st week of the leg blast routein. I have added 4 inches on my Thighs in the first 5 weeks but I have had a family emergency < step dad has brain cancer> so I relocated back home and got a different job ect ect but I will definitley use the leg blast after a get my feet back on the ground here.
I also didnt start with a 2 minute squat I used a rule of one squat for every two seconds so a 2 minute squat was about 60 reps … and yes it took me longer than two minutes but I then tried to do the 60 reps faster each time and then my goal was to increase the number of reps in the same fashion as the article mentioned but not with time but number of reps. Slower than the athelete in the article but packed on serious size pretty quick.
I started four weeks ago at 135. I did 195 on Thursday. I’ve been eating all I want and have gained about 15-20 pounds. Definitely some fat, but also muscle all over my upper body.
what’s funny is that my legs don’t look much bigger. Does the leg hypertrophy come after you give them some time to finally rest?
[quote]ChrisAaron83 wrote:
I started four weeks ago at 135. I did 195 on Thursday. I’ve been eating all I want and have gained about 15-20 pounds. Definitely some fat, but also muscle all over my upper body.
what’s funny is that my legs don’t look much bigger. Does the leg hypertrophy come after you give them some time to finally rest?[/quote]
Just soak in the results and quit worrying. If you have gained 15, where was it? Impacted fecal matter? Train hard, eat, grow, repeat. Stop when it stops working.