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Author Topic: Old-School 20 Squat Routine  (Read 582 times)

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The Chief

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Old-School 20 Squat Routine
« on: August 29, 2016, 06:00:31 pm »

Anyone heard of this?  Apparently, it's been around since at least the 60s.

You choose a back-squat weight where you will reach muscle failure at the 12th rep.  Then, you stand with the weight and rest just long enough to eek out one more rep.  Repeat until 20 reps are complete.

I did this on Sunday not really believing in the "guaranteed" results of leg gains and upper body gains due to testosterone stimulation, etc.

The day after:  I'm a believer and will keep this up.  Anyone else try/hear of this?  What are your thoughts?

http://www.bodybuilding.com/fun/irontamer5.htm
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DeltaBoy

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Re: Old-School 20 Squat Routine
« Reply #1 on: August 30, 2016, 08:11:01 am »

Yes it is a classic power building work out. Our O line Coach in HS had all the linemen do it during the off season.
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The Chief

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Re: Old-School 20 Squat Routine
« Reply #2 on: September 01, 2016, 12:14:15 am »

Did my second iteration of this workout today followed by leg presses.  Sunday I did the squat routine plus dead lifts.

Anyways, by the 15th rep, I'm struggling to breath and sweating like a lady of the night in church.

I'm liking it so far.
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DeltaBoy

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Re: Old-School 20 Squat Routine
« Reply #3 on: September 01, 2016, 08:29:37 am »

It builds core strength and power.
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The Chief

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Re: Old-School 20 Squat Routine
« Reply #4 on: September 13, 2016, 11:06:33 pm »

I'm up to 235 lbs 20 times.

Doesn't sound like much, but it kicks my butt.  I'm better than I was last week.
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DeltaBoy

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Re: Old-School 20 Squat Routine
« Reply #5 on: September 14, 2016, 03:04:56 pm »

I'm up to 235 lbs 20 times.

Doesn't sound like much, but it kicks my butt.  I'm better than I was last week.

Keep it up Chief it a Classic that works well.   With my knees I just been doing body weight squats and I can tell an improvement just doing that.
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Polecat

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Re: Old-School 20 Squat Routine
« Reply #6 on: September 22, 2016, 12:45:14 pm »

Sounds awesome!
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The Chief

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Re: Old-School 20 Squat Routine
« Reply #7 on: September 22, 2016, 01:33:33 pm »

Sounds awesome!

It is.  I actually had to go back down to 225 lbs because I only got 12 reps at 245 lbs and had to stop.  I think doing this twice per week may be too much.  I'm going to still have two leg days, but only one will consist of the 20 rep squat.
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DeltaBoy

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Re: Old-School 20 Squat Routine
« Reply #8 on: September 22, 2016, 02:12:38 pm »

It is.  I actually had to go back down to 225 lbs because I only got 12 reps at 245 lbs and had to stop.  I think doing this twice per week may be too much.  I'm going to still have two leg days, but only one will consist of the 20 rep squat.

Good listen to your body , it easy to overdo this one and your pay in spades.
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10thPlanet

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Re: Old-School 20 Squat Routine
« Reply #9 on: September 28, 2016, 02:04:59 am »

Sore, one word SORE. Feels good!!!
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10thPlanet

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Re: Old-School 20 Squat Routine
« Reply #10 on: September 28, 2016, 02:06:07 am »

It is.  I actually had to go back down to 225 lbs because I only got 12 reps at 245 lbs and had to stop.  I think doing this twice per week may be too much.  I'm going to still have two leg days, but only one will consist of the 20 rep squat.
I can see that!
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