The 20 Rep Squat Routine
In this workout we’re going to pack on some raw muscle mass “old school” style…
During the early 1930’s Joseph Curtis Hise was bit by the iron bug and started weight training. At the time he was stuck in a rut and couldn’t gain over 200. He read in the old time muscle magazines about how squatting was an effective way to gain muscular bodyweight, not only in the legs, but throughout the entire body.
Joseph gave it a try. By just doing the basics of squats, overhead presses and the barbell curl…
In just one month he gained 29 pounds, tipping the scale at 229!
He continued experimenting with high repetition squatting routines and finally reached a bodyweight of 298 pounds, with an arm measurement of 19 inches, a chest of 56 and thighs of 33 inches. Even today such girths are considered fantastic but in those days they were simply beyond comprehension.
He wrote letters to editor Mark Berry outlining all the gains he was making, and his letter was published in the 1932 Strongman Magazine which then started a squatting fad that served to help thousands of lifters worldwide make muscle and strength gains like never before.
Let’s look at how Mr. Hise used the squat to gain muscular bodyweight and power…
He found that if a man would take a weight and do 20 reps for just one set at each workout, he would gain weight. The first 10 reps should be done in the “usual” way but after the 10th rep one should take three deep breaths between each squat. After one has completed 20 reps one should feel like he had just run two miles at record speed. By squatting in this manner gains of three inches around the chest and 15 pounds of bodyweight in one month was not unusual. And remember, this was done in the days before all the miracle supplements that we have available now.
“Train three times a week when trying to gain weight, and twice a week when trying to increase power.” He advised.
Joseph Curtis Hise was a bodybuilding pioneer and he has helped thousands of young barbell men to gain weight, develop larger chests and greater health – and increase their overall body power. Many of the old timers attribute their success to his constant experimentation with weights.
Hise wrote hundreds of letters to lifters across the continent, well before the days of e-mail and text messaging, and in return he asked only that the advice he gave be put to use to help the growth of the barbell game – a very unselfish motive.
Watch a sample 20 rep squat workout below…
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–>> 20 Rep Squat Routine – PDF
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