Old school training methods that are still used today are done so for a simple reason; they work. For decades people have been touting the idea of using breathing squats to increase overall body mass for the simple fact that it has and will work.
So if you can gain so much mass in a short time with this program why isn’t everyone doing it?
That is an excellent question and the simple answer is a lack of exposure. A secondary answer is that the program is very hard and a person has to be pretty darn dedicated to push themselves through it for 6 weeks. Of course when the end result is packing on 20 or 30 pounds of mass, that dedication really pays off!
20 Rep Squats
Guys have been using 20 rep squat workouts for a long time. Classic bodybuilders like Reg Park and Arnold used them as a way to gain mass and you can too. Of course a lot of people hear the words ’20-rep squats’ and can’t seem to understand why the program would be difficult. Let’s explain:
First you warm up for a set or two with a very light weight like you would for a normal squat workout. The focus is on performing good, deep squats with solid form. Then after you are fully warmed up you do a single set of 20 rep breathing squats. Sounds easy right?
Here is the kicker; for weight you use your 10-rep-max weight. So let’s say you normally do a heavy work set of 6 reps with 315 pounds. Your working weight for 10-12 reps is probably around 225-250. You start your set and grind as many reps as you can. When you can’t do anymore you stand there, with the bar on your shoulders, taking deep breathes, then you do another rep or two. You keep going with this rest-pause style lifting until all 20 reps are done. Each session you add 5 pounds to your set. That means after 6 weeks (18 sessions) you will be doing a solid 10-12 reps with the weight you used to do 6 reps with.
Instead of collapsing after the set you immediately do 20-reps of dumbbell pullovers to expand the rib cage which adds size to the chest. Because you are breathing so hard, the pullovers are a bit more effective compared to performing them pre-squat. So it is just one set of squats, but it is an extremely brutal set that will create overall muscle growth from the way it shocks your system.
The routine that is built around this workout is basic, occurring just three days a week on a M/W/F schedule.
- Clean & Press – 3 sets of 6 reps – rest 2 minutes between sets
- 20-rep Squats – 1 set of 20 – add 5 pounds of weight each session and get 20 reps.
- Dumbbell Pullovers – 1 set of 20
- Barbell Rows – 2 sets of 8 to 12 reps – do a superset with Bench
- Incline Bench Press – 2 sets of 8 to 12 reps
- Pullups – 2 sets of 8 to 12 reps – do a superset with Dips
- Bar Dips – 2 sets of 8 to 12 reps
- Deadlifts – 3 sets of 6 to 10 reps
In might not seem like much on paper but wait until you actually try it to judge. The amount of work your entire body endures in such a short time forces growth on so many levels along with a spike in GH production.
To go with this workout you need 8-9 hours of sleep every night and a solid diet with plenty of calories. Old school lifters did this program and drank a gallon of milk each day for protein and calories.
So if you have been struggling with size, try this 6-week muscle blaster; you will be amazed at the results if you put out the effort.