Few people would question whether the barbell squat causes vomiting. But it really is one of the best moves that can maximise the size and strength of the muscles in your legs.
Today we're going to talk specifically about the high rep squat. There are many guys who would rather go anywhere else than be stuck under a heavy barbell. That's why it's so painful to work on your legs, especially squats.
But those who can endure the pain will reap greater rewards in the form of quads, hamstrings and gluteus maximus. Don't worry, you'll definitely get stronger for it, and it's not just physically, your will will be tested too. And with the crossfit style of training, just tolerating 20 reps per set (slightly lighter weight, typically 60% of a 1rm weight) of squats will allow you to maintain the correct lifting position and movement pattern for optimal performance. In addition, you will improve your overall athleticism.
Here you should focus on time control and in the limited time available focus on stimulating your leg muscles, which are the source of muscle growth, which is why bodybuilders, in particular, perform high intensity deep squats on leg training days. Deep squats are also thought to boost testosterone levels (testosterone is a muscle-building hormone), so deep squats are a win-win for you.
Let's talk about extremely effective 20-rep squat exercises!
Note:These moves and plans below are ideal for those with extensive training experience, as it requires three deep squats per week over a six week period. However, you can adjust them to suit your level of training.
How to start our training
Before you start, you need to determine your starting weight, but first, you need to know your squat 5rm weight. In order to do this, test some weights and make your best assessment.
Then, because you'll be doing 18 squat weight adjustments over the next 6 weeks, you'll want to lose 2.5kg off your 5rm weight (for a total of 18 reps for calculation), which is a total of 45kg. Ok, this will now be your initial weight for your 20 rep squat workout, so don't forget this.
However, once you have completed one session with this starting weight, you will have added 2.5kg each time over a period of 6 weeks (18 reps in total). As an example, you are going to do 20 reps with the initial weight in your first deep squat workout. Then in the second workout you would add 2.5 kg to the barbell and maintain the standard of movement in each phase.
So at the end of the 6 weeks you will have performed 20 reps of each set with the same 5rm weight you had at the beginning. This weight was determined before you started this program.
Now, as far as how to make weight adjustments, in most cases it will be easier to move up in weight during the initial few workouts. But for most people, as the weight increases, it will become harder and harder. This requires taking a little time between each repetition of 20 squats to adjust your breathing before squatting down and completing the squat.
Each set will require you to give your all to ensure you stimulate as many muscles as possible, as at the end of the 6 weeks you will want to know that you really gave it your all.
Here comes the training plan
You already know how to get started, but we don't want you to just do three deep squat workouts a week and then do nothing. So, we've designed a plan that includes a few other crossfit-style workouts in addition to squats to give you a full-body workout. Choose a weight that you can complete and that is challenging in every movement to perform your workout.
Here is a suggested weekly training plan for reference.
Day 1: Workout 1 day 2: Workout 2 day 3: Active recovery and rest day 4: Workout 4 day 5: Active recovery and rest day 6: Workout 5 day 7: Active recovery and rest workout 1
High flip 2 x 4 (2 minutes rest)
Deep squat 1 x 20 reps
Straight arm pull down 2 x 12-15 reps (1 min rest)
Dumbbell incline bench press 2 x 12 reps (45 sec rest)
Triceps straight bar press 2 x 15 reps + barbell curls 2 x 12-15 reps (superset)
Workout 2
Overhead turn 2 x 4 (2 min rest)
High pull-down 2 x 15 reps + parallel arm push-ups 2 reps power (superset)
Hip thrusts 2 x 12 reps + unarmed cossack squats 2 x 12 reps (45 seconds rest after superset)
Hanging leg lifts 2 x 20 reps + reverse plank 2x 45 seconds (no rest after superset)
Workout 3 (no deep squats on this training day)
Snatch 2 x 4 reps (2 minutes rest)
Overhead barbell press 2 x 20 reps (5 reps using a relatively heavy weight, decreasing the weight until 20 reps are completed).
Pull-ups 2 x 10-12 reps + push-ups 2 x 15 reps (no rest for supersets)
Face pulls 2 x 15 reps (30 sec rest)
Workout 4
Incline dumbbell bench press 2 x 12 reps + wave pull-ups 2 x 12 reps (super set without rest)
Standard pull-ups 2 x 12 reps + hammer curls 2 x 10-12 reps (30 seconds rest for supersets)
Leg curls 2 x 20 reps (do 10 reps to exhaustion, then reduce weight to complete the remaining 10 reps)
Hanging leg raises 2 x 12 reps + rope lumber 2 x 12 reps (super set without rest)
The above is a crossfit style training plan four times a week, bearing in mind that this is not suitable for people with a bad heart. But in the end, if you can ensure that all aspects of hard training, nutrition and sleep are done correctly throughout the 6 weeks, you should see a change in the size of your legs. The 20 rep squat training method is without doubt one of the best ways to inspire growth in your legs and i'm sure you'll get something out of trying it.
