20 rep squats

I don't think you should be that sore.
I think you're doing something wrong, overdoing it.

I used to do the 20 squats milk system too, and it was great in making my skinny frame bigger and stronger. I went up very gradually in weight, 5 pounds per week. The only time I got extremely sore was when one of the gym rats, a busybody, insisted on having me load on more lots more weight. He didn't understand the 20 reps system. You don't go to failure, you just slowly do more and more weight.

That's my opinion.

Not true.
Squats are not harmful to the knees and in fact strengthen them.

And you have no knowledge on the subject we are discussing....

Thanks for all the input, all!

I am constantly amazed at how diverse, educated, experienced, insightful, and intelligent the members of GLP are!


I would never had guessed so many people had experience with 20 rep squats!



It obviously is excellent for growing your body- ENTIRE body!

But I think it is just as good for the will, the spirit, and the mind!

Wrong!! Everyone on this site who even halfway believes anything posted on here should be doing everything possible to strengthen their mind, soul, and body. There are some severely trying times coming.

If you are using wrong form and too much weight, perhaps. but if you know what you are doing, then they ar not harmful at all.

Another thing no one has mentioned yet is that by doing squats often, you release large amounts of male hormones hat get trapped in your large muscle groups, legs, and as a result you will have slightly higher naturally occurring t-levels. Especially if you work out first thing in the AM.

Last Edited by Patrick Bateman on 03/07/2013 05:19 PM

OK, please elaborate, especially about the benefits of lifting first thing.

I always understood light cardio- that is, walking for 1-2 miles was best first thing, before breakfast.

I light in the evenings, usually 2 hours before bedtime.

I love to lift from 10-11pm or so, and I have never had an issue with progress and growth.

But, please do elaborate, Patrick! (Patrick, you're sweating!)


I was first drawn to the 20 rep squat program for the touting of the release of Growth Hormone and the natural Testosterone boost.

I read that the breathing and the heavy weight across your traps is what stimulates the HGH and T.

Also the breathing pullovers for 20 reps with a lighter weight was imperative to this HGH and T release as well.


I am really interested in your expertise, so please go on!

I am with you, I always prefer lifting at night, but studies show that by lifting first thing in the morning you will have slightly higher hormonal levels through out the day because you are releasing what is in your muscles and has built up their over night. The walking thing in the AM is also true, but is so you get your metabolism going early rather than for release of hormones. It all depends on your goals as to what route you should take. And always remember to switch it up. To rotate your routines, lift in cycles, bulk, cut, etc. For maximum strength and growth the magic number is 20 total reps and 3-5 sets(all to failure, maybe even the last couple of each set spotted tp get beyond failure). Now of course everyone is slightly different =, but these are general guideline. I could go on abut this stuff for days if you really want to hear what I have learned and what has worked for me, as well as for numerous people I have trained in the past. I have been an avid weight lifter, power lifter, etc for about 15 years, not to mention graduating with a pre-med degree in May. You learn a lot about cholesterol's, hormones, etc, in Endocrinology, Molecular/Cell Bio, Human Physiology, and other similar classes as well as all the nutritional classes I have taken. I have had to lift for sports both in hs and college, as well as for a hobby and competing. I have picked up lots of knowledge and tricks over the years and would be more than happy to share with those who want some tips.

At some point tonight I will bust out the Endocrinology book and give you some proper info so I don't misquote anything.

Another thing many people don't understand is when growing, you are tearing your muscle cells apart, and building them up bigger and stronger. You are not adding cells, etc. So you basically keep adding to your pump every time you lift and as long as you keep lifting, you keep getting gains, to an extent.

I could go on numerous tangents on dozens of programs, styles of lifting, nutrition, training, etc. But some of the biggest things to getting gains, whether bigger and stronger, or more cut, are to work hard, use proper technique, use proper routines, and eat correctly, protein, etc.

I'm 28 - and I've always had "good DNA" I'm a Mesomorph body frame, just - was lazy. Sure, I worked and avoided processed foods - but I wasn't "active"

4 months ago I started going to the gym and jogging,
and drinking protein shakes after work-outs.

In 4 months I've got MUSCLES. Abs. Face is cut 'sharper' - I run into people I haven't seen and they say "Wow, you're beefin' up!"

It's a GREAT BOOST to people with low self-esteem.

I do an hour with free weights,
then 30 mins on the elliptical.


Don't be intimidated. It doesn't matter what you look like while you're doing it, it's what you look like AFTER you do it.

Go in, get some 15 or 20lb dummbels - and go at it.


Google is your friend for this.

I'll do Shoulder Sets on Smith Machine, standing military pressed (using weighted barbells) that I sorta turn into back lifts (just raise the 120 lbs over my head. Then behind my neck and shoulders, lift back up, then bring down just infront of my chin, lift up, repeat)

3 sets on Smith doing shoulders. 3 sets of SMPs. 3 sets of bench presses. 3 sets of inclind bench pressed.

30 minutes on the elliptical (best part of the work out LOL, do cardio after weights.... something about some sort of muscle secretion) I burn about 350 calories (level 13) in 30 minutes. Plus, I choose "Push" instead of Pull (some machines offer that, the arm poles.... Push works chest and tris, pull works back and biceps... Do the push)

workout B is SQUATS. THE BEST WORK OUT EVER FOR YOUR BODY IS SQUATS.

I bet 90% of you right now couldn't do a "body weight only" squat. Stand up. Bend down, knees shoulder length apart, squat all the way down, feet and knees not bending, then come up) -- FEEL THE BURN

So I do Squats, then leg presses, then calves - Then I'm a sucker for vanity muscles so I do Bicep curls and the Triceps dip-machine. Then 30 on the elliptical.

work out C (Friday) is a Fuck around day. Sometimes I'll do chin ups, push ups, or just.... I just fuck around with weights and moves I haven't done before. (usually, I get the most sore on a C day because... well, you see some guy doing something and you ask "Hey, what are you doing?" and the next thing you know you're leaning on a balance ball holding a 30lb dummbel in the air)
and of course, the 30 mins cardio.


Within 3 weeks people were saying "Wow!"

After 4 months, eating healthy, working out, (jogging twice a week - just 2 miles with some push ups on Tuesdays and Thursdays)

but even if you just did A B C work-out.

4 months? You're.... buff. I love it. Women are paying more attention to me, my confidence has risen, I feel HEALTHIER doing anything - I love getting compliments "Hey get Diluted, he's strong)

I mean... it's amazing.

90 days for a new body.... and that's why I can't stand people on FB who complain about being fat, or are sooo impressed with their little "step counter" - or that person who is "always" sick - yada yada -

The gym I go too is $15 a month, and has tanning beds.

If you're a cheap MOFO, just get a dumbell from Goodwill (I got a 30lb one for $5) and you can use that, a chain, push ups, pull ups and jogging and get just in-shape... anyhow...


DO IT.

TRUST ME.



Muscle Milk, name brand, is good shit for neewbs. It causes acne so don't over-do-it.

I got this "Muscle Tech" Whey Protein with Recovery Blend for $20, a 7lb bag (last me over month, drinking one a day)

and it'll cure that soreness real quick.

The "squat waddle" lol

Lots of good info and advice in this post.

Also, I'm a huge fan of Rep-To-Failure


Just, on anything.

I'm an ENFP (if... that helps at all) so I'm not all ANAL about regiments... I just found a groove that works for me.

If you can't get protein shakes, or you're cheap, or on a budget - 16ozs of Chocolate Milk has 22 grams of protein on it's own...)

But, Yeah, this Muscle Tech Whey with recovery blend works wonders...

AND COME ON GUYS - Don't skip the cardio!

[link to www.precisionnutrition.com]

Types of body frames.

Ecto's don't need it... Meso's and Endo's -

Yeah man. I'll see guys who started same time as me, and yeah their lifting heavier... but the results aren't noticeable - because that cardio really makes your muscles look "tone" while "bulking" at the same time.... makes your skin healthier, face look sharper...

and if you think about it - all the cardio I do, I'm burning about 1200 calories a week. That's like 1/2 a day of eating.

I lost 15lbs right off the bat when I started, and I've gaiend 25 back - but hey...

[link to haveanamasteblog.com]

Good luck!

This thread is starting to become chock-full-of-awesome info!!!


Patrick, awesome brother! Thanks for any and all info you can offer! Diluted, same goes to you!


I am more of an ectomorph. I am 5-9, 210 pounds, but very broad shouldered and deep chested.
I also lifted through high school and college for football and also powerlifting for fun.

I love the big 3- but my favorite lift of all time is Power Clean!

As a result, I have awesome developed glutes and hamstrings, and waaaaay overdeveloped hips.

I also have "bodybuilder abs" - not exactly a six pack, but I have thick, powerful ab muscles, covered by a layer of bodyfat. So, they protrude out, but you can see the lines of a six pack...It does not look like a beergut, I think you know what I mean.


For supplements, I take a number of vitamins and aminos. I wont list them unless you are interested.

I do not drink, or smoke.

I eat quite clean- lots of raw, fresh veggies (juiced) and all grassfed butter, milk, and beef.

I do eat a lot of cheese too, probably not the best, but Im never giving up cheese.

Very limited bread, pasta, nearly nil.

Protein supplement- afterlifting: Isopure

Oh yeah, just started last week:

Zinc, Magnesium Aspartate before bed.



Love to hear other info on you guys

I'll post more when I have more time later.. But my fav for bulking is muscle juice. I love muscle milk as well, but not as much for bulking compared to muscle juice.

Ecto's wont need the cardio so much - but you'll bulk fast, just heavy load on the protein - you're forever going to be 'cutting' because of your body type, but a quick-bulk with protein and healthy fats (so long you're putting in 5x a week at gym lifting) would be good.

Then, once maintained, do the cardio.

My advice :)

isopure is good stuff

ON is also good:

[link to www.optimumnutrition.com]

Check this guy out!!!

[link to en.wikipedia.org]

Wear a backpack filled with books.

That will tone you up, also mountain biking during the summer helps.

I used to do this. 4 or so sets of 20. When I got up to around 80kg I started getting lower back problems.

They where amazing to do though. I felt great after doing them and for about a day I would have no problems. About two days later the back pain would start.

If I got back pain it really put me off doing any exercise. I decided to do walking lunges instead. I hold 2x20kg dumbbells and walk for 12 or so lunges for each leg. It really makes your ass hurt the next day.

The lunges hardly work my quads like the 20 rep squats did though. I'm thinking of trying them again but also adding some back strengthening exercises like dead lift.

My left wrist always hurts when I do lifting with it... What can I do to help this? It sucks that my right arm is stronger than my left because of this. Not weak, just it hurts pretty bad when extended fully either direction.

wow strong legs

Ive had a crush on you for years

u on dat dere celltech bra?

in on secret rep trade thead

u mirin?

+1 - Keep it up for a long time and when you get older most likely be shot.

My neighbor was a competition body builder at one time, now about 60. His nickname was/is Hercules. Still strong as an Ox and pretty big and a lot of that is genetics, and he cant even walk up a flight of stairs because of his knees.

So you can curl 30lb on right, eaisly but struggle with left?

Target the left.

Do 20-25lbs of seated shoulder raises and curls.

Do this for a week and it'll be up to par.

I do squats and lunges 2-3 times a week, with added weights, makes for a better workout.

I do 3 sets of each, 12-15 reps, with about 15 lbs on each end of the bar.
It's part of a weight lifting class I go to at the gym.

Oh, and I get sore too, but it gets less and less the more you continue with it, for me anyhow.

That's from the juice, genius, not lifting.

Try wrist wraps or other grips.

Eventually your muscles will get much too strong for your hands/wrists/grip and using wraps is a must.

Last Edited by Patrick Bateman on 03/08/2013 05:04 PM