By: Callum Mahoney

Are your legs lagging? Do you walk around falling over because your upper body is disproportionate to your lower body? If so give you legs some focus and try this routine for 3-4 weeks and bring them up to scratch.

I first saw the 20 rep squat routine in an issue of Ironman magazine and quickly dismissed it as something I didn't want to try. However after sometime I did give it a try and I was amazed with the results. I hate leg training for three reasons.

• Firstly I have a dodgy lower back so squats hurt quite a bit.

• Secondly I have really strong and powerful legs. Of all my body parts my legs are obviously where my genetic gifts lie.

• Finally after you slave away trough pain and many sets I always felt that legs don't give you the same satisfaction as bi's, tri's or chest. That was until I tried the 20 rep squat routine.

The 20 Rep Squat Routine

Here is the full routine and I will explain it below:

Mon, Thurs Or Mon, Wed, Fri:

(Do a warm up set on all exercises first)

• Squats 1x20
• Followed immediately by pullovers 1x20
• Standing Calf raises 1x10-15
• Stiff legged deadlift 1x10-12
• Bench Press 2x8-10
• Incline dumbbell press 1x8-10
• Bent over barbell row 1-2x8-10
• Behind-neck Barbell press 1-2x8-10
• Close grip bench 1x8-10
• Barbell curl 1x8-10
• Crunches 1x8-10

Click Here For A Printable Log Of This Routine.

The exercises are self explanatory apart from the squats. Here is how to do it:

1. Pick a weight that you would usually do 12 reps with but go for 20 and don't stop short.

2. This routine is sometime called breathing squats because at the top you will need a good 5 deep breathes just to keep going.

3. Once you reach 20, and you will, grab a dumbbell and do 20 reps of pullovers in a slow controlled manner inhaling on the negative and exhaling on the positive. This will help your recovery.

After you have done the pullovers you will be absolutely stuffed and may need to have a 5 min break before continuing, but that is ok. If you do this routine 3 days a week only squat Monday and Friday. If you feel you need some quad work on Wednesday do leg extensions instead.

Conclusion

Give this routine a go for a few weeks and the growth in your legs will astound you. A good tip is to drop cardio for this period as it works your legs too much and they won't grow.

Train hard,
Callum

callummahoney@hotmail.com

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