People were wondering, "What the heck will I do on leg day? Think of this as a recovery aid more than an exercise. Your gaze should be forward or slightly upward. You should include at least one pressing movement and a pulling movement but you can add more if you feel like you can adequately recovery from the additional volume. You have to be mentally prepared or you will not make it. Do this before you ever lift the bar clear of the pins. Whenever I have a client who wants to get big in as little time as possible, this is where we begin. This increases the chance of injury. Listen to your body; if it gets to be too much, you can always drop a set or two later. It's so productive, in fact, that I have never ever heard of anyone who did a version of this program correctly and didn't gain size and strength. You may substitute chins for the rows and bench presses for the dips. But this "warm-up" takes a while to do. Introduced by John McCallum in 1968, the 20-rep squat routine (2RSR) is one of the oldest lifting programs there is. Please notice I didn't say the "Smith machine squat," or any other machine squat, for that matter. Chances are that a lot of you have heard of the 20-rep squat program at some point along the line. One of the reasons so much growth is stimulated on this program is that the muscles of the upper body are constantly working to support the weight and to fill the lungs with air. Do one set of Back Squat, rest for a second, then do Barbell Shoulder Press before starting the second set of the Back Squat… For a little bit of diversity in the exercises you can do a routine similar to the below one: Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for … Every successive training session you add 5-10 lbs to your squat weight. Wait at least six weeks before giving the 20-rep squats another go-round. Daily stretching and a massage every week or two will also help in recovery. The Workout. I believe that you get enough stimulation through the compound exercises listed. The heart and soul of this program is the barbell squat, done for 20 reps. The Barbell Shoulder Press is a superset with the Back Squat. It is going to happen at some point; you will get into the bottom position and your legs will simply stop working. © 2020 Bodybuilding.com. For those who tend to recovery poorly, here is a more abbreviated program that has worked for everyone with whom I have ever used it: Notice the squats are first here. Related - Squat Every Day Challenge and Workout When I posted my article, it was meant to be a warm-up. Looking down will round your back and compromise your structure. Load the bar, get under it, tense up, and lift it clear of the pins. A. It worked then, and it works the same today. Get lots of sleep: 8-9 hours per night and sneak a nap in whenever you can. The squat rack can be used as an amazing tool to get in an efficient workout, especially when equipment and space are limited. To determine your starting weight, take your current 5RM and subtract 5 lbs for each scheduled workout. Keep a fairly close grip on the bar and squeeze your shoulder blades together. Subtract 90 from 315 and you get 225. Keep the abdomen tight and keep the anus contracted, especially in the bottom position. Avoid injury and keep your form in check To make the old-school approach a little more modern, add some EFA supplements to insure that you are getting enough healthy fat. You will feel dizzy and light-headed. There are tons of gimmicky machines that promise to deliver a "safer" squat.