The 20-rep squat program will get you jacked.
Squats are a powerful tool for enhancing lower body strength and mass. Research indicates that performing squats can stimulate the release of testosterone and human growth hormones, both crucial for muscle growth and mass development (1). For those looking to elevate their squat performance, the 20-rep squat program is a gold standard.
Dubbed initially “squats and milk,” this regimen gained its name from the practice of old-school bodybuilders who would consume a gallon of milk while engaging in this program to maximize gains. The essence of the 20-rep squat program lies in its simplicity and intensity. It challenges your endurance, guaranteeing a burning sensation in your legs that’s a testament to its effectiveness. Yet, the rapid improvements it delivers make the effort undeniably worthwhile.
This article delves into the 20-rep squat program, shedding light on its significant benefits and the primary muscles it targets. It provides a detailed, step-by-step guide on how to perform this rigorous routine correctly. Moreover, for those searching for a potent workout plan, this piece presents a timeless squat program to integrate into your training regimen.
How to Do the 20 Rep Squat Program
- Step under the barbell placed on the half-squat rack or power rack.
- Unrack the barbell, place it carefully on the muscles at the top of your back, and hold the bar for extra support with a wide grip.
- Take a few steps forward and place your feet at shoulder-width length, keeping your back straight, chest out, and shoulders pulled back. This is your starting position.
- Next, take two or three deep breaths, brace your core, hinge your hips, and slowly bend your knees to squat without rounding your back.
- Pause in this position for about two seconds, and work your way back up by driving through your heels. Slowly raise your torso back to the starting position to complete a rep.
- Retake deep breaths and repeat the same movement until you hit 20 reps.
Training Frequency
It’s important to practice progressive overload with this squat workout. After each workout, add weight and maintain your reps at 20. This program should be followed for three training days with at least four rest days. However, you can do two training days if you have a slow recovery capacity.
Adding Exercises
This squat variation is a back squat, and the intensity of this training emphasizes your posterior chain muscles. So, for a more well-rounded program, it’s crucial to incorporate other exercises that can work your other body muscles. Typically, these exercises are upper-body routines that don’t include lower-body gains. They include:
Breathing
Breathing is also essential when performing this exercise. When you unrack the bar, take at least two or three deep breaths before squatting. Repeat this after each rep until you have completed 20 reps.
Muscles Worked
The 20-rep squat program is a physically demanding, high-intensity exercise. It works your posterior chain muscles and recruits other secondary muscles like the deltoids, abs, and obliques. Athletes usually perform this intense squat program by placing a barbell on top of the muscles in their upper back. However, you can improvise using other free weights like kettlebells, dumbbells, or even resistance bands for this routine.
Benefits
The 20-rep squat program is a strength and endurance-building exercise. It builds mass and burns fat while providing a good cardio experience. Below are the benefits of performing this exercise.
Works & Builds the Posterior Chain
Performing the 20-rep squats works the muscles of your hamstrings, glutes, and calves. This makes mobility and coordination easier, such as running, jumping, and bending to pick up heavy objects. It also helps improve athletes’ performance.
Ups Endurance & Strength Levels
The 20-rep squat program is highly demanding and grueling but offers many gains. If you completely dedicate yourself to this exercise, it will push your endurance and enhance your strength levels.
Improves Squatting Technique
One way to improve your form and squatting technique is by doing the 20-rep squat. This exercise boosts your focus, strengthens, and increases your endurance. These metrics can improve your overall squat form.
Builds Muscle Mass
Performing the 20-rep squat program is a sure way to burn fat and build muscle. Keeping the muscles under constant tension for a long period promotes muscle hypertrophy, which leads to muscle growth.
Improves Mind-Muscle Connection
This program requires a lot of focus and mental fortitude to execute. It allows you to focus on the target muscles after every breathing session, pushes you beyond your limits, and improves your mind-muscle connection. This helps develop muscles better, which is good for growth.
Works the Core Muscles
Core muscles are required for stability, coordination, and balance during the 20-rep squat. Activating the core muscles during this exercise helps with proper form and posture. It can also strengthen your core, which reduces your chance of injuries during exercises.
20-Rep Squat Program
The typical 20-rep squat promises the utmost strength and muscle gains. However, it can’t be the only program in your workout, as experts suggest varying your training techniques to avoid a training plateau (2). Below is a table showing how to implement this program into your weekly routines with other exercises.
| Exercises | Sets | Reps |
| Barbell Back Squats | 1 | 20 |
| Pullovers | 1 | 15-20 |
| Bent-Over Rows | 3 | 15-20 |
| Bench Presses | 3 | 10-12 |
| Romanian Deadlifts | 2 | 10-12 |
| Reverse-Grip Pulldowns | 3 | 10-12 |
| Dips | 2 | 10-12 |
FAQs
Does the 20-rep squat program work?
The 20-rep squat program works and is considered one of the most effective exercises for building muscle, endurance, and strength. It’s an intensive training program that works your lower body muscles and core.
Is 20 reps too much for squats?
This depends on your squat capacity, but you need to perform the 20 reps for this program. Ensure you work with weights that are convenient for you to squat with; in no time, you’ll see the gains.
Can you build strength with 20 reps?
Research shows that the ideal rep range to build muscle is between eight and twelve reps of 60% to 80% of your 1RM (3). But, doing the 20-rep squat builds your muscular strength, induces hypertrophy, and improves your endurance simultaneously. For details on the other advantages of this program, check out the list of benefits in the guide above.
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References
- Kraemer, W. J., Häkkinen, K., Newton, R. U., McCormick, M., Nindl, B. C., Volek, J. S., Gotshalk, L. A., Fleck, S. J., Campbell, W. W., Gordon, S. E., Farrell, P. A., & Evans, W. J. (1998). Acute hormonal responses to heavy resistance exercise in younger and older men. European journal of applied physiology and occupational physiology, 77(3), 206–211. https://doi.org/10.1007/s004210050323
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
- Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel, Switzerland), 9(2), 32. https://doi.org/10.3390/sports9020032
