The 20-rep squat program, also known as “breathing squats,” is an intense and effective way to build muscle and strength. However, many wonder if 20 reps is too much for squats. The key is to start with a weight that would normally be your max for 8-12 reps and gradually increase the load over time.
The Psychology of 20-Rep Squats
Before diving into the program, it’s crucial to understand the mental aspect of 20-rep squatting. This program is as much about focus and mental toughness as it is about physical exercise. You must be mentally prepared, as pain and fear will tempt you to quit. The voice in your head may beg you to stop, but you must push through.
Squatting a heavy weight for 20 reps will not feel natural for your body. It will hurt, and you may feel dizzy, light-headed, and even want to vomit. Safety is of primary concern, so it’s essential to have a power rack or safety pins to avoid getting stuck under the bar.
You must keep complete focus throughout the entire set and convince yourself that you will not quit. The only reason to stop short of 20 reps is if you go into the hole and are physically unable to stand back up.
The 20-Rep Squat Program
The standard protocol for the 20-rep squat program is to train three times per week on non-consecutive days, such as Monday, Wednesday, and Friday. If you’re not recovering well, you may train twice per week.
The program typically lasts for six weeks, which is a good amount of time for building size and strength without going into overtraining and burnout. Most people can reasonably expect to be squatting their 5-rep max for 20 reps by the 6-week mark.
It’s crucial to start with a weight that would normally be your max for 8-12 reps and gradually increase the load over time. Make sure you’re not starting too aggressively with the load and that you’re not making too big of a jump from one day to the next.
The Benefits of 20-Rep Squats
The 20-rep squat program is an effective way to build muscle and strength. The constant tension on the muscles and the need to breathe deeply between reps stimulates growth in the upper body as well as the legs.
In addition to building muscle, the program also improves mental toughness and focus. Pushing through the pain and discomfort of 20-rep squats can help you develop a stronger mindset that carries over to other areas of your life.
However, it’s important to note that the 20-rep squat program is not for everyone. It’s an advanced program that requires a high level of physical and mental preparation. If you’re new to squatting or have any injuries or limitations, it’s best to start with a less intense program and work your way up.
In conclusion, the 20-rep squat program is a challenging but effective way to build muscle and strength. By starting with a weight that would normally be your max for 8-12 reps and gradually increasing the load over time, you can safely and effectively complete the program. Remember to focus on your mental preparation and safety, and you’ll be well on your way to massive gains.