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25.03.2013

20 rep squat routine program, subcutaneous fat burner - For You

Author: admin
One of the fastest ways to gain size and strength in the entire body is by following the squats and milk program.
I just finished a squat routine like this and within 2 months I worked up from doing 20 rep squats with 225 lbs. Make no mistake about it this routine is brutally tough, those 20 rep squats will take every bit of energy that you have, but the gains are awesome. After you finish the squats and pull overs do a circuit of chin ups, dips and decline bench sit ups. Designing a routine off of Berry’s principles, Hise would perform behind-the-neck presses for 15 reps, full squats for eight reps, rest ,and then do eight more reps.
After 30 days, Hise gained 28 pounds from that routine, with all muscular measurements significantly improved. Nearly 40 years ago, Rader said, “One of the fastest ways to gain size and strength in the entire body is by following the squats and milk program. With credit given to Randall Strossen outlining John McCallum's 20-rep squat routine in his book Super Squats, let me tell you about a simple but very difficult program for increasing lower body strength and facilitating weight gain. For the 20-rep assault, select a resistance that you would normally use for a tough set of 12 repetitions. My initial squat session was a demanding (for me) 245 pounds for 20 repetitions a la NO-NO-NO (no belt, no wraps, and no lifting suit). Train the lower body twice per week, once with the 20-rep barbell squat routine and the other with something without squats.


With the 20-rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions.
For each succeeding 20-rep squat workout add five to 10 pounds on the bar and find a way to accomplish 20 reps. When you inevitably hit the wall and are unable to achieve 20 reps after weeks of progressive training, at that point you should have made exceptional progress and achieved measurable results. The 20-rep squat routine is a time-proven means of becoming stronger and larger (all other factors being equal). If we leave alone powerlifters with their killing force results, but often with quite understated musculature, as a rule, those athletes who like to squat with heavy weights, have large thighs. Simply put, squats are the most difficult, intimidating and painful exercise you could possibly have in your arsenal.
This is an old time routine that has been around for over 50 years, but it works awesome for fast gains.
By squatting with out a belt you will strengthen your lower back and it will be easier to take deep breaths while doing high rep squats.
Using the standard-issue routines of the day Hise bulked up from 160 pounds to 200 pounds then flat-lined at 200. Then he’d remove 100 pounds from the barbell and do a balls-to-the-wall set of 20 reps.
This is an old-time routine that has been around for over 50 years, but it works awesome for fast gains.


One session is the 20-rep squat routine and the other is something different like deadlifts, leg presses, or whatever blows your skirt up.
Take a deep breath in between each rep and really feel the stretch in the rib cage as you do the exercise.
For each rep take a couple large mouthfuls of air, hold your breath, squat down ass to grass, repeat. Yes, it's going to be challenging but find a way to squeeze out 8 more reps to get to the 20-rep goal. After you have performed a set of squats to failure, you’ll know exactly what I’m talking about!
For each rep take a couple big mouthfuls of air, hold your breath, squat down and up, and repeat. Once the weight is back over your chest, flex your pecs hard before initiating the next rep.



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