Anybody ever tried the 20 Rep Squat Routine?

[((ReFleXioN)) EteRNaL]

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



if so, what kind of gains and results did you see?....is it a routine more geared towards adding bulk?....cause i'm trying to stay lean, but just working on adding strength. the routine is 3 days a week for 6 weeks. the main exercise is the 1x20 squats followed by a few compound lifts depending on how well you recover. always wanted to try it but was worried i'd lose size in my chest and back. but from what I hear some people actually got bigger and stronger in those areas from the routine.

• Squat: 1x20
• Pullovers: 1x20
• Stiff-legged deadlift: 1x15
• Pullovers: 1x20
• Bench press: 2-3 x 10
• Bent row: 2-3x15
• Military press: 2-3 x 12

 

[GoFlipAPack]

think i might give this a try
Have you heard of the GOMAD diet breh? Im going to try that but im only going to do half a gallon per day.

 

[semtex]

anything involving higher rep ranges is geared towards hypertrophy (aka mass)

 

[definition]

I've heard this called "squats and milk." you're supposed to drink a gallon of milk a day while doing this routine.

I tried it, but did not drink the gallon of milk a day.

Can't say that I added a lot of size (I don't eat like I'm supposed to, and I like beer) ... but I'm sure I added strength.

 

[((ReFleXioN)) EteRNaL]

nah I couldn't do that gallon of milk shyt. fukkin hate drinking milk by itself. and the shyt fukks up my stomach. just gonna try the workout with my regular diet. see what kind of results I get after a couple months.

 

[jalamanta]

this shyt sounds like a trouble for heart

 

[CASHAPP]

nah I couldn't do that gallon of milk shyt. fukkin hate drinking milk by itself. and the shyt fukks up my stomach. just gonna try the workout with my regular diet. see what kind of results I get after a couple months.

i been using lactaid milk(lactose free) ..its a couple dollars more expensive but its much more easy on the stomach. the big jug of the lactaid is only 3/4 of a gallon so i just buy the two half gallons to make a gallon.

in terms of the squat and milk if your a hardgainer it really makes you gain weight faster if you do squats and milk/ bulking.

obviously you can gain weight if you decide not to do the squat and do something like bench and deadlift only...but im telling yall i gained weight faster when i did squats.

 

[WaveGang]

Sub

 

[semtex]

All that shyt after the 20 rep squats ain't happening, i promise you that

 

[Originalgangsta317]

Nah. What I do every other week is reps reps reps.

Like this past week for squats I did 135x20
185x20
225x20

Then 225 burn out
185 burnout
135 burnout

Couldn't walk the next day breh's

 

[jilla82]

one set of 20 rep squats isnt going to do much IMO.

During my cut my squat sets were:
Set 1 - 20 Reps
Set 2 (add more weight) - 10 Reps
Set 3 (add more weight) - 5 - 8 Reps

shyt gets your heart pumping for sure.
For hypertrophy I would do 3 sets of 20.

I like both strength and size...so I do 8 rep squats

 

[PaperEnterprise]

Started doing legs 2wice a week three weeks ago...squats have gotten easier...

I love the gym. A good dietis essential for that godly body i desire

 

[The ADD]

All that shyt after the 20 rep squats ain't happening, i promise you that

Good luck with those 2-3 sets of military press

 

[HE_Pennypacker]

No thanks breh Already got big legs

 

[tripleaamin]

I would probably die trying it. I mean 10 reps of squats is my limit. doing 3 x 10 front squats @ 185 felt like the end of me.