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(24 votes) Published: Aug 13, 2003 12:00 a.m. In 1 Favorites Lists Viewed 311 times
20 rep squat routine
This routine is to help you gain a good 30 pounds of muscle in a month. It is called the 20 rep squat routine. What it involves is one set of 20 squats. But not normal squats. You take a weight that you can do about 10-12 reps with and you do 20 and between each rep you pause and take at least 3 DEEP breaths. That is the vital part. As soon as you finish get over to a bench and crank out 20 breathing pullovers. This is best done with 1-2 exercises, 3 sets and 10 reps for all other bodyparts. A sample routine would be:
squat 1x20 superset with pullover
bench press 3x10
shoulder press 3x10
pull up 3x10
curl 3x10-15
Also consume at least 5000 calories daily, drink plenty of milk and your laughing.
I done this routine to gain size for footie and I gained 32 pounds in 4 weeks bulking from 255 to 287. Try it it works.
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