One of the fastest ways to gain size and strength in the
entire body is by following the 20 Rep Squat Routine
(aka the "squats and milk" program). This is an old time workout
routine that has been around for over 50 years, but it
works awesome for fast gains. Even if you are a hard gainer.
The way it works is you train 3 days per week (i.e. Monday, Wednesday, and Friday)
Each workout you will start with full squats. Do 2-3 easy
warm up sets to get the blood flowing and to warm up your
joints. Then take a moderate weight and do 1 set of 20 reps.
For each rep take a couple big mouthfuls of air, hold your
breath, squat down and up, and repeat. As you progress
through the reps you will need to take more breaths in
between reps. During reps 15-20 you may need to take 5 or
more big mouthfuls of air in between reps. It takes me up
to 3 minutes to complete 1 all out set of 20 rep squats.
Each workout add 5 lbs. to the squats and get all 20 reps.
This is the key to making serious muscle gains with the program.
You have to make 5 lb. jumps in weight each workout.
When doing this program you should do full squats. I
personally squat down until the backs of my legs touch
my calves. This will make the squats far more effective
for muscle growth.
Full Squats "ass to the ground" (almost )
Another thing, do NOT wear a weight lifting belt while
doing the 20 rep squats. By squatting with out a belt
you will strengthen your lower back and it will be easier
to take deep breaths while doing high rep squats.
Make no mistake about this routine is brutally tough,
those 20 rep squats will take every bit of energy that
you have, but the gains are awesome. This routine will
stimulate your entire body to grow bigger and stronger.
High rep squatting stimulates the central nervous system
and has a progressional muscle building effect on the
entire body. This will cause muscle growth in the arms,
chest, back, and shoulders, as well as the legs.
After you finish the 20 rep squats do some other supplemental exercises
to complete the workout.
For example, you could do a circuit routine of:
Chin Ups, Dips, and Sit Ups.
- Do a set of chin ups for as many reps as you can do Rest a minute
- Do a set of dips for as many reps as you can do Rest a minute
- Do a set of sit ups for as many reps as you can do
Repeat for a total of 3 sets of each exercise.
And strive to perform at least 1 additional rep on each set for your next workout.
The other exercises that you do after the 20 rep squats
can vary depending on your training goals and personal preferences.
Instead of a circuit of chin ups, dips, and sit ups you could train
chest with one workout, work your back with the next
workout, and do some arm training with the next workout.
The main thing is that you start each workout with the
20 rep squats and add 5 lbs. to the bar each time. This
progressive overload will force your muscles to grow like
nothing else.
Tom Platz did high rep squatting as a regular part of his workout routine.
Not only did he have huge legs, but he was huge and thick all over.
Bulk Up Diet - Squats and "Milk"
As for your diet you need to eat as much food as you can,
and as often as you can. The program is called "squats and
milk" because the old timers used to drink at least 1
gallon of milk every single day to help them gain weight
with the program because milk is high in protein, vitamins,
minerals, and calories. But remember this was back in the
day before protein powders were available like they are
now. So 'milk' was the old timers protein drink so to
speak. You don't necessarily have to drink a gallon of
milk each day to follow the 20 rep squat program. Just
make sure you eat a high calorie, high protein diet.
A typical days eating for the 20 rep squats and milk
program would look something like this:
Breakfast:
Eggs, pancakes, piece of fruit, and a glass of milk
Snack:
Bran Muffin and a glass of milk
Lunch:
Sandwich (i.e. meat, cheese, tuna fish, etc.)
piece of fruit and a glass of milk
Snack:
Granola bar, couple slices of cheese, and a glass of milk
Supper:
Generous portions of meat (i.e. chicken, beef, pork, etc.)
Pasta, Rice, or Potatoes
Green veggies
glass of milk
Snack:
Sandwich (i.e. meat, cheese, tuna fish, etc.)
piece of fruit and a glass of milk
*also be sure to drink plenty of water throughout the day
This is just a sample eating plan, you can change it
around to suit your own tastes. But you get the idea
of how much you should eat and how often in order to
gain size and strength.
If you strictly follow the 20 rep squat program and
consume a good high calorie diet you can realistically
gain approx. 10-20 lbs. of muscular bodyweight with in
the next 2-3 months.
Click the Play button to watch a sample video clip taken
from the Total Fitness Bodybuilding DVD Training System
that demonstrates how to do the squat with proper form.
Total Fitness Bodybuilding DVD Training System
Lee Hayward's Total Fitness Bodybuilding 3 Disc DVD Training System is jam-packed with the most powerful techniques for pushing your overall muscular development to a whole new level.
Find out the 10 most important exercises that you absolutely MUST DO in your routine to get the best muscle gains possible.
Learn the ideal number of sets & reps to do for each exercise you perform. As well as a simple formula for determining exactly how much weight to lift for each and every exercise.
Step-by-step instructions on how to perform all of your exercises with proper technique. Learn the most common errors that people make with each exercise and how to avoid them.
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