Notes on 20-Rep Breathing Squats

I want to clear up a few points on how much weight is enough. The routine calls for using 150% of your bodyweight as a minimum for 20 reps. Actually, you have to work up to that minimum. It can't be done right away. And not everyone will be able to do it. I was able to work up to 150% as my MAXIMUM. Still, I was able to gain weight very well. If you can work up to using a weight equal to your bodyweight, you will still gain.

Another way to look at it: if you take a weight that you think is your maximum for 10 reps, that is the weight you should be using for 20 reps. Not for your first workout, but eventually. After the 10th rep you will stand there taking very deep breaths; you'll be very much out of breath. You will have to take 15 to 20 seconds between reps! Take your time!

Another point; in my experience, a gaining routine works best after the teenage years. It will probably work best for someone who is over 20 years old. Teenage lifters are still growing. They also like to play other sports which will use up their recuperation ability.

The real key is to use as much weight as possible while maintaining perfect form and breathing DEEPLY between reps. You will have to stand there between reps catching your breath. Try to raise your chest very high for each breath.

The same breathing tecnique should be used if you are doing 20 rep deadlifts, or if you are using high rep clean and jerks or the clean and press.

One final point: Do the squats early in your workout. Don't wear yourself out during the warmup. Warm up with a little light exercise. Then warm up your knees with a light set of 10 reps, then jump right into the heavy stuff. Good luck!

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