20 Rep squat routine

**Bananaman** · 14-10-2008 04:10 PM

Started this routine a week ago and love the challenge with the squats. Problem
is my chest never feels like its getting worked as im doing a circuit afterwards.
20x squat
20x pullover
15x stiff legged deadlift

12x military press
smith machine flat bench press / as many reps as possible
hammer grip pull ups/ as many as possibe
dips/ as many as possible

I then repeat the last four exercises doing as many reps as i can.
Has anyone done this routine? and should i worry about my chest as im only doing this routine for six weeks?.

**cheef** · 14-10-2008 04:48 PM

squats and milk is good for beginers

**Martin Brown** · 14-10-2008 04:57 PM

Quote

Originally Posted by Bananaman

Has anyone done this routine? and should i worry about my chest as im only doing this routine for six weeks?.

I doubt that anyone has ever done that routine. It looks very.... strange!

How often do you do the routine? What rep range on the bench?

Are you worried about your chest? Should you be? Is it massive and you think it's going to shrink? Who knows, only you my friend....

Squats and milk. My kind of fun afternoon.

Sprints + milk + bannana = http://www.youtube.com/watch?v=McZm-TEFmeg

Enjoy

**hailtotheking** · 14-10-2008 05:31 PM

The ORIGINAL 20 rep squats and milk routine was quite good. However this routine is just too much volume. i tried routines like this when i was a gym noobie many years ago, and whilst they are good for all over conditioning, you will not grow on them for 2 main reasons: a) you will quickly overtrain on it, and b) you will not push enough weight to stimulate growth

**kenny** · 14-10-2008 05:40 PM

1x20 squats
1x20-25pullovers.i used a15kg plate building up to 25kg plate
1x15stiff leg dead lifts
1x20-25 pullovers again
3x10benchpress
3x15bent over rows
3x12militart press
done this mon wed friday for a six week period trying to add to the weight every session.i enjoyed this workout but lacked a bit with the squats due to no spotter,i think to get the max out of the sqauts you need someone with you.
i used a plate off the barbell because it gave me a wider grip and felt it hit my chest better than a dumbell pullover,i ate pretty clean but ate to much and put on 11 pounds guessing about 5-6pounds in muscle and the rest in fat.
if you can get a mate to do this routine with you could maximise your efort.i will do this routine twice a year for a six week period.(good luck)

**Bananaman** · 14-10-2008 06:27 PM

Undertraining scares me more. Im not feeling any upper body doms and im doing this routine 3 times a week. Theres also a power cage at the gym so i can do it safely. Went on this routine because im sick of not growing so trying something solid, will do the 5x5 workout after the six weeks.

**hailtotheking** · 14-10-2008 06:33 PM

'Going for the burn' is not necessarily an indicator that you are working to the appropriate intensity - in fact many newbies mistakenly go for that approach and wonder why they look pretty much the same a year later.

**cheef** · 14-10-2008 07:00 PM

just do hst you can progress alot more

**Luffers** · 14-10-2008 07:24 PM

Scrap this routine and get straight on the 5x5 IMO

**HandyX** · 14-10-2008 07:33 PM

Quote

Originally Posted by Bananaman

Undertraining scares me more.

That's a mental statement.

Overtraining leads to injury, layoff and negative results. This happened to me in April/May and I was not back 'at it' properly until late August. With undertraining at least you are giving your muscles time to fully recover.