20 Rep Squats

From Starting Strength Wiki

Ball busters, widow makers and man breakers. These are words used to describe the 20 rep squat. But back in the golden age of bodybuilding, before expensive supplements and better living through chemistry, this is how the old school weight lifters got BIG. If you can suffer though the 6 weeks that it takes to get through this routine you will grow bigger legs and even bigger balls. Mark Rippetoe says, "Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in." Don't say I didn't warn you.

[edit] The Original 20 Rep Squat Program (John McCallum, 1968)

Behind-the-Neck Press: 3x12
Squat: 1x20
Pull-Overs: 1x20
Bench Press: 3x12
Bent-over Rows: 3x15
Stiff-legged Deadlift: 1x15
Pull-overs: 1x20

[edit] 20 Rep Squat Program (Scaled Down)

Squat: 1x20
Pull-Overs: 1x20
Stiff-legged Deadlift: 1x15
Dips: 2x10
Bent-over Rows: 2-3x15

[edit] Randall J. Strossen's Super Squat Program

Squat: 1x20
Bench Press: 2-3x10
Bent-over Rows: 2-3x10

[edit] 20 Rep Squat Power Program

Power Cleans: 5x3
Squat: 1x20
Standing Press: 2-3x12
Chin-Ups: 2 sets to failure
Dips: 2x10
Conventional Deadlifts: 1x15

[edit] Metabolic Conditioning 20 Rep Squat Program

Squat: 1x20
Pull-Overs: 1x20
Circuit training:
3 rounds of bodyweight Chin-ups, Dips, and Sit-ups.
Everything is taken to failure and 1 min rest is taken between exercises.

[edit] "Big 3" 20 Rep Squat Program

Squat: 1x20
Pull-Overs: 1x20
Bench Press: 2-3x10
Pull-overs: 1x20
Bent-over Rows: 2-3x15
Standing Press: 2-3x12
Conventional Deadlift: 1x15

[edit] Program Questions

[edit] How many workouts are there per week

Depending on your recovery, 2-3 workouts per week.

[edit] How long do I stay on this program?

6 weeks if working out 3x/week, 8 weeks if working out 2x/week.

[edit] What should my squat starting weight be?

There are two way you can figure this out:

Start with your current 10 rep max.
Take your current 5RM and subtract 5 pounds for every workout that you'll do in the 6 or 8 week period. So if your current 5RM is 315 and you plan to workout 3x/week (6 weeks, 18 workouts total), that would be 315-(5*18)=225lbs. You'd start with 225lbs.

[edit] How in the world does one squat their 10 rep max 20 times?

Did I mention these are also called "breathing squats?" That's because you'll be taking big gulps of air between reps. You won't be doing these straight through, expect to spend a good 3 minutes getting through your set.

[edit] How do I add weight?

You'll add 5 to your squat each workout and five pounds to the accessory exercises when you get all your reps.

[edit] What weight is used on the pull-overs?

The old timers did pull-overs to "stretch their rib cage." I don't know how successful they were, but I do recognize that it also worked as a cooldown. Immediately after you finish your squats, grab a light 25 lb. bar or plate and belt out 20 reps. They shouldn't be grueling at all, although you'll still feel like shit from the squats.

[edit] What weight should I use for the other exercises?

Use a weight that you can successfully get all your reps with. The other exercises aren't meant to be as grueling as the squats.

[edit] Diet?

They didn't call this program "Squats and Milk" for nothing. This is the original gallon of milk per day program. Following the dietary considerations from the nutritional section will be fine. Between the HGH released from the high rep squatting and the IGF-1 from the whole milk, your body will think it's been given steroids. Just don't drink any milk too soon before your workout. You will probably vomit.