This Single Set of Squats Makes You Grow Like a Weed
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
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0:00 Super Squats
1:48 What it is
4:49 Boostcamp
6:03 Why It Works
9:35 My Biggest Squats
11:26 The Super Squats Program
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FREE 5 Week Squat Blast: 👇👇👇
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This program was the reason I got a DUI back in college. I allegedly failed a sobriety test because I can't walk straight and the officer refused to use the breathalyzer.
lmao america
not even gonna bother watching the video, I'm sold already
😂😂😂
@@Rpl5555you can refuse field sobriety test, i guess he didn’t know that
@@servandogarcia941Then they take your license away for a year regardless
Twenty rep squat workouts were the rage back in the 1970's when I was a young man. They strengthened every cell in your body. Highly recommended.
Particularly effective if you also drank the recommended 1 gallon of milk each day.
now try 30 reps.
I'm currently running the 6 week 20-rep squat programme, began at 60kg, and just finished the 75kg session this morning. I'm certain that I was able to flex my mitochondria afterwards.
I was watching and then all of a sudden I saw a dog running in circle'. I guess I shouldn't skip ahead but couldn't bare t hear his commercial
Old head still stuck in the 70’s. Stay in your lane grandpa
I ran SuperSquats this year and that program FORCED me to grow, both physically and mentally. From day 1, the weight of my next workout was ALWAYS on my mind. Every calorie was fuel for the next workout. I've been considering running it again, but I'm not sure I can muster up the courage.
I started a 12-week squat program of my own design at the end of last year; currently on week 5. Week 12 concludes March 23, at which point I've prescribed a week off.
I said all that to say, on April 1, appropriately known as the day of fools, *_we_* are running SuperSquats. Steel yourself, for there is no escape.
@@seventoast I just started Week 5 of Brian Alsruhe's "4 Horsemen", it should actually play out (pending any missed workouts) that I should be able to start another round of SS around the beginning of April.
I’m on month four of 5x5 on squats. Started with 135 and now doing 245. Gonna try to hit 275 5x5.
@@aw1078 Hell yeah dude. The author of SuperSquats actually recommends alternating every six weeks between high rep squats like SuperSqats and 5x5s.
@@commonkingslifts Thank you for that info!
I tried this a few years back. I stopped when one day I was struggling with the squats and one leg just collapsed under me no warning or reason. That was also the day I learned the value of catcher bars when pushing hard it was so sudden and unexpected I didn't manage to ditch the bar. *You need some kind of safety bars to do this program!!*
Very true statement, but it also shows you weren’t lacking off.
That's scary. I workout at home, minimal workout gear so I clean and jerk to get the bar behind my head into squat position, only 65kg though
I have done the 20 rep squat program a couple of times over the years. Each time I did I found myself talking directly to God at some point during the program. IMHO it is the most “mind over muscle” program you can do… a total mind f#$k at times. And loved it.
Preach.
After the 15 reps it pray and calling myself pushy it only 5 more reps.
There's no atheists on SuperSquats haha
But I don't understand how does that make sense ? I've done squats to failure and if I take my best 10 RM and tried to do 20 reps id just fail
@@ayda2876 squat is unique as you can rest at the top.
If you ever done rest pause you can easily double the reps in set if you pause 15-30 rest in middle of the set multiple times until true failure.
For example on the 20 reps squat program I started with my 15 rep max to get my self used to it.
For that set I did 10 in a row then rested without reracking and did another 7 and then rested at the top again and did another 3.
One my last couple day I did 6 reps then rest 20 seconds then another 6 reps then rest 20 seconds then 4 reps and the rested 20 seconds and finished the final 4 reps. The set took about 3 minutes to finish.
Another example is I did mass made simple.
End goal is to hit bodyweight for 50reps or 225lb or 102.5kg for 50 reps if above 100kg.
Before the program I knew I could hit 15 reps at that weight before true failure.
When I attempted it I did 9 reps straight, then 6, 6, 4 and 5 to hit 30 total reps.
This is without reracking first 2 mini set I took about 15second rest after however it went up to 30 second each.
Set took 3 and a half minutes to finish.
@@ayda2876not if you follow the program including eating to grow.
I had a leg day once where I couldn't press the clutch down on my F150 and I chase that feeling all the time.
I’ve done this program three times.
It worked every time.
Literally the only program that has been effective at growing my legs.
So this program is doing 1 sets of 75% for 20reps?
I am so glad I am still making gains on a sets of 5
Same, been adding 5 pounds every week or every other week for months, at 335 for 5 rn, couldn't muster much more than a 2 plate squat a year and a half ago
You guys should look into Grey skull lp, especially the phrak variation. It is far superior to any 5's workout
@@steffenpetersen2103it’s a shame that it’s not as popular as the original 5by5
@@FitFatFit true.. :(
Fhaaave by fhaave
20 rep squats have been part of the Bronze Age bodybuilders’ program since the 30’s at least. They used it for both leg mass and rib cage expansion (often coupled with DB pull overs) and I can tell you that I could take the deepest breaths after the squats and pull overs ever. Steve Reeves, when training for the Mr America, used to squat 3 sets at 400lbs. I’d wholly recommend it
Great program, and it ALWAYS reminded me of that quote in the Arnold Encyclopedia of Bodybuilding, "Is it really true that I can not do another rep?"
You almost always can, and that's the hell of it, haha
Word. I got this book in 1997 and still come back to it every once in a while.
I started this a few weeks ago. I’ve gone from 205x20 to 235x20 as of tonight. I screamed every rep from 10-20. Absolutely insane program
This is great timing I'm currently halfway through this program and can say that all my other lifts feel much stronger as well as squats - even my bench is much stronger even though I've been doing significantly less volume than I usually do. Started with 135lbs and am currently at 185lbs in just 3 weeks! Feeling stronger every session, highly recommend!
This just earned a subscribe. I’m so stuck on figuring out how to go heavier and now I think I found my key!
Awesome video thank you for doing this!!
Never done the program but have squatted to 20 reps before and can say i felt everything everywhere. Even my grip was feeling it and my soul. Felt like nirvana when i finished it.
I just found this book, and just started the program, a couple of weeks ago. I'm 56 and have been lifting for over 30 years. This is definitely the hardest program, physically and mentally, that I've run into. It took me 3 tries to hit 20 reps...capped at 17 the first 2 times! But for sure, the biggest barrier is your mind, the fortitude to push through to the end.
And I agree, it works, and works the best that I've seen/can remember. I started at about 223 lbs, and in a week and a half I was at 228. Drinking more milk than I ever have before. I can *feel* my legs growing. Been training power/strength for the last couple of years, and haven't done real volume in a long time. I forgot how well it works at hypertrophy.
Loved this program brother
Running this for 2 weeks helped me ridiculously. I was doing a program from Mitch Hooper and the sets of 6 were feeling really shitty. Not heavy but just fatiguing me a lot. 2 weeks of 20 reppers twice a week fixed that pretty quick.
Seems like u went to close to max too often.
really great video good job mate
Rest pause has always been, in my eyes, one of the best training methods that exist.
Agreed
thanks for the info!
To add to your comments on training density, Vince Gironda had an interesting progression program for training density. I've run it a few times. Basically it's four, 2 week blocks of changing set/rep schemes while also lowering rest times. 4x12, 6x8, 8x6, 12x4 schemes starting at 1 min rest, clipping off 15 seconds every two weeks, the last week having 15 sec rest.
I remember seeing your old video on ss and starting in the summer. I put on about 20 pounds and got inconsistent while in school. I’m back on it, and I’m gonna stay on it till I’m 160 and squatting 225 for 20!
Just tried this today foe the first time. Taking a few breaths between reps is so beneficial. Just did 20x my calculated 10RM with relative ease. Absolutely smoked after that set
Thanks, Bromley
Yes, It's true, I got visible results with just one exhausting series of squats, series like 40x225lbs, 35x242, 30x264. The fatigue of the next 2-3 days is extreme and affects my records in other muscle groups. But i like the idea. Last week I managed 41x225
Great peace I love the old reference to iron mine and super squat, especially as an older athlete
I worked up to 280x20 back when I started CrossFit. It was definitely a life changing experience.
Not lost I’ve been promoting these as my prime base builder for most blocks for yeeeeeears
I'd never heard of this before watching this vid, but this is how I used to train legs back in the day. I couldn't do other leg exercises duet multiple major knee operations, but I could still squat. And going anywhere near my max weights exacerbated my crushed disc in my lower back. Yes I'm a mess :-)! So I thought Id do heavy high rep squats, and it definitely worked in building my legs and also overall body strength. I haven't trained for 8 years now due to work commitments and my injuries catching up with me as I've got older, but I've still got big muscular legs, and I can only put this down to my 20 rep squats. I'd aim for 3 sets, and I'd dread leg days as it was hell on earth and a real test of my mental strength as well as my physical strength. I intend to get back in the gym, and I'll definitely try to get back into 20 rep squats.
Have always been an advocate of super squats , it’s physically and mentally demanding which can translate into growth and mental success
I have never been an advocate of super squats. They burned me out
Super squats + Deep water both changed my mentality towards training. Hard fucking work
Getting back into lifting after a long break (like 15 years!). Starting with light weifhts high reps to get my technique, flexibility and fitness up but going to switch to Supersquats as soon as I can. Seems ideal when I've got little time and maximum distractions with little kids to look after.
Super squats is great.
I am currently doing mass made simple which is dan John's high rep squat program. After which I will do super squats again.
Previous I did Dan John's program and got 15 reps in a row with 100kg and without reracking got another 15 rep for 30 reps without reracking.
After which I did super squat for 4 weeks until 135kg for 20 and got strong enough for 175kg squat mind you my previous pr was 110kg. All in all it took 4 months.
Doing dan John with 1.25 multiple so I will try 125kg for 50 reps in 4 week then do another 6 weeks of super squat and hopefully get strong to get past 200kg(all time PR)
This sounds amazing, I'll be trying this on my next leg day. It reminds me of rest pause/myoreps which I already do for other movements but never thought to try it on squats.
edit: you stated this exact thing slightly further in the vid, nice
It Literally made my day when I reallised there is a clip of me in this video! Right around 7:30.
I'm the guy loading the sandbag and keg.
I don't know if Alex or his editor saw this on my page...
But to end up in this video after years of watching Alex's content made my dark, crippled soul smile a little😂
Thank you!
great video and great sponsor
Did this a few years back. Started at 130 (65%) for some conditioning and worked up to 160 kgs , doing it twice a week. That set of 20 at 160 is the most brutal set I’ve ever done. Experienced true muscle failure .
Dan John’s Mass Made Simple program is also a very good one based around one 50 rep set of squats
20 rep squats got me yelled at by golds Venice staff. It's too hard-core even for the mecca!
Shame
It's the times we live in friend. Weakness and femininity are praised. Manly things are discouraged. If you wore a dress and pink lipstick, they'd love you. Sheesh
I love the Super Squats program. It works.
I started doing these almost 25 years ago. I was a competitive powerlifter and did these workouts between my meets as a recovery and I did gain about 20 lbs.. This workout is simple, yet effective! I got up to 315 for 20 reps at 165 lbs. It got a little sloppy at that weight, so I would say 300 was my best weight that I didn't start compromising the technique and cutting off reps. The diet Randal recommends is the key.....eat tons of good healthy food and you will become a huge crazy dude! Lol1
I'm at 315 for 14 reps at 154lbs right now. I'm gonna try to go for your record! : )
Just in time for my leg day tomorrow, I've done this before but it's been some years, so I'll be cautious 😎🤘🏾
Timely video, running super squats for my next training cycle
Don't do it unless you want to burn out by week 6
I ran cycles of Super Squats as per the book a couple of times as a super skinny teen. And I did get strong and build muscle.
my 20 rep squat variant involved starting with 5 pause reps no pause breaths in between, then 5 more reps on single breaths. Then I gutted out ten more, adding as many breaths as I needed to ensure I'd get each rep
Took me six months, but I worked to 400lb for 20.
Shortly after I squatted 600lb for the first time.
To this day I include them into my training.
Edit:
I did this at about 35 years old at a bodyweight of 200lbs.
I'm 55 now and in the last few days managed 20 with 300lbs. If in the next months I get close to 400 for 20 again it'll be recorded and put onto TH-cam for sure. No promises I'll make it, but it'd be nice as I know at my age it would definitely be the last time that happens.
There's videos of me at 52 deadlifting 570lb and benching 375lbs on TH-cam if anyone's interested.
400 by 20 is insane. Just thinking about that makes me wanna throw up my spleen.
man my best was 135kg for 20 about 300lbs.
What did you eat and do.
Currently doing another high rep program but after will start super squats again hopefully reaching 150kg for 20.
I'm at 405 for 2 with a 455 max lol
Doubt
Unless this is not a recent achievement, i call bs.
This would make you a lifter on par with bromley and chad Wesley smith
Thank you, brother. I will be giving this a go I needed 30" legs yesterday & 20" arms the day before 😁👍🏽💯🔥
You've never done breathing squats?
I bought that book when it came out. It was always for sale in the back of Flex or Muscle & Fitness. I was doing Olympic style weightlifting at the (more popular) wrestling club. Several people borrowed it for a couple of weeks to read.
I do this in my garage every sunday as a spiritual practice.
I've never run super squats but Dan John's Mas Made Simple? Y'all need to check it out. 7 weeks of working toward 225 squat.... For 50 reps. In a set. My record was 47.
I have done this back in the 90s. I'm 53. Except I did front squats. Worked up to 365x20. I remember the sensation of the background noise sounding like I was in a tunnel. I remember after the first time thinking "I can't wait until the next session"
"I can't wait until the next session" Holy fuck this is me rn. Did my first a couple of days ago
I just did this coming back from a hernia surgery and it worked wonders.
Did you start completly painfree?
@@frederikschule9296 Yea. I'll feel the mesh every now and then but no pain
😂😂😂😂😂😂
Ha Ha I remember the Arthur Jones hi intensity workout that left me sick and unable to get down stairs without hanging on rail
You said it at the end, eating to grow. That is the hard part.
Awesome!
After a month of not training I entered the gym for the first time in four weeks and did exactly one set of 20 reps of squat with a weight I could only do 10 reps without resting (motivated by this video.)
Long story short. I felt a type of fatigue I've never felt before.
Doing this right now as a way to come back from a herniated disc back in the short weightlifting career. Been doing it for a couple weeks and at 285, adding 10lbs a workout until they really get hard. Probably will start 5lb jumps at the 300ish mark. Hoping to take that to 365-405 and would be very proud as im only 18
Hey, I find this really interesting. How would you schedule this troughout the week, with for example running/cardio and upper body work? How many rest days after each workout?
Before I had abdominal surgery, I used Dr. Randall J. Strossen’a Super Squat routine to gain massive amounts of muscle and size! Those “breathing” squats are brutal when you get to a high weight!!!
One of my favorite programs I've run for sure. Had similar what the hell effects as the 500 kb swing workout. Got stronger in so many crazy ways. I've never really been into bodybuilding or anything like it. Mainly just Olympic lifting and strongman. I've never run steroids. But after 23 years I have gained a ton of size. Started lifting at 14yo at 140lbs bw. Graduated high school at 190. I'm 37 now and I am 290lbs at 17% bf. I'm 6'2". Lifting lots of heavy weight over time leads to insane adaptation
Probably the hardest workouts I’ve done was training with strongmen in the deadlift program. I went from 130kg to 210kg max in about 4 months of training with them.
bro I don't understand this video...
can you explain me?
I want to increase my bench press pr
@@ajjubhai-gq4lhcheck out the description. He gave a 5 week program for free
At my best, I did 20x315. As an atheist, I thought I met your creation deity at the end.
As a deist, I knew it was not the creation deity at the end...
No atheists in fox holes, or gym mat floors😂.
My best was 140kg(310lbs?) x20. I had to get my friend count to reps for me because i fucking couldnt remember anything past 10 :D It was simply horrible.
@@chrisblanc663we all die someday
@@brandonyoung4910 very true…
I have done 20 rep set for deadlift (with straps, of course) instead of squat and as an AMRAP set in touch-n-go style. Believe it or not, it isn't less effective if not more than squat version .
I'm definitely a believer in high-rep squatting, even as you age, this is a great way to maintain endurance, strength, and stamina. Strength alone is not enough, if cardiovascular endurance is not developed, and high-rep squatting is a great way to achieve this. Right after you finish the set, jump over to a bench and do some pullovers. This will continue the hyperventilation, which can increase growth hormone, IGF-1, and testosterone.
First I get bootcamp and then find Alexander. I didn't use bootcamp app I try but is not for me I prefer notebook. When I use app I been distracted not good for me. I tried a lot of apps but this definitely the best
What is your breathing like during a set like this, and also what’s the warm up look like
May I offer one critique? It CANNOT be either rest-pause or Myo-reps as YOU DO NOT PUT THE BARBELL DOWN! The barbell stays on your back and after your tenth rep you start breathing huge breaths (anywhere from 3 to 10) between the reps stimulating the whole upper body. Unlike rest-pause and or Myo-reps, you will be huffing and puffing like a locomotive during the set. There is no rest. It's not just your legs that get fried.
Every lifter should run this program at least once...its not for the muscle or strenght, its for soul
Ah yes, the 20 rep Squat schedule is insane, gonna try it again for sure
I just did a set of 20 with body weight at 240 my B hole is sucking buttermilk.. made me want to train some conditioning though.
Sika’s RTA Back Squat program did this to me. At a certain point with higher volume squats you emotional dissociate. My 1RM jumped up by 30kg tho
1in10 clicked 👍
Love it
Damn, Larry was that much of a beast that almost everyone he competes against just accepts they're getting smoked🗿
I’ve been doing sets where I start from a full deep “ATG” squat near my 1RM (which I could probably do 7 parallel and 25 partials with). Essentially each rep I go a little less deep until I’m hanging out partials to failure. So it ends up being 20-30 reps total varying the depth. I’ve noticed WAY more soreness from doing this as opposed to doing Anderson parallel squat reps to failure.
I'm in my 60s but still trying to grow legs. With all my work related injuries,knee surgery, lower back issues ,barbell squatting can't be done. I've recently found that pendulum squats allow me to go to a decent depth and no back issues. Will the pendulum squats work with this program? Thanks for any suggestions.
Peary Rader recommended only doing 20 reppers once a week, and John McCallum twice a week, I think.
In the book it's a 2 or 3 times a week workout. Even suggests if 3 times is to much just lose the squats once a week but do the rest of the workout so you still work the rest of the body 3 times but the squats only twice.
The conditioning training is important because doing higher reps like 20-25 range with a specific muscle will improve capillary density in that muscle with more capillary growth with higher reps and less with lower reps.
Capillary density in a muscle is strongly related to how long it takes to recover from a training session for that muscle. The more capillary density the more blood flow and the more that muscle will recover before its next session.
I wasn’t doing this but was going for 160kgx20 a few years ago, messed up the 19th rep and just had to throw it behind… that didn’t go too well with the gym manager, so I started to cap the reps for amrap sets…
maybe I missed out, but I can’t imagine being able to rack the bar after every 20rep set
How many times will Bromley switch the thumbnail for this video? 🤔🤔🤔
My guess is 3 changes with four thumbnails total including this one.
Or the title
20 rep squat video - requires at least 20 rep thumbnail changes 😉😉
@@user-pz6hs6wi6f you beat me to it 🤣🤣🤣
@@user-pz6hs6wi6f That's what I wanted to say. 20 times of course. :D
It made my cardio better, I could hit higher rep sets on other exercises like bench, without getting gassed. Didn’t really have any carry over to 1rm strength though. I made it to 315x20
yes
You could totally do something similar with bench if you have a good spotter. Each of you get 15 minutes to get as many reps as you can with 60-80% of your 1rm. After testing it, pick a number of reps you both need to reach before increasing the weight. Make it a competition, go lighter sub 60% go heavier 75+ %. Do that once a week for 3-8 months and then go test your maxes.
OK, how long to recover if I have league once a week where I need a decent vertical. Maybe the day after so I can recover or no sooner 3 days before or will it be so demanding that I still can't function?
High rep squats allows you to add about 10-20 lbs almost every workout. There's a threshold that must be pushed through, takes a couple of months but worth it.
Ah the good old set of 20 on squat... I remember talking to myself during some of those.
Does the same concept work with shoulder press for shoulder growth?
Tried this yesterday. The SLDL for 15 reps after the squats were also a killer. So gassed
IYKYK, I'm dead in the middle of Super Squats right now. I fear that rack like never before...
Does or can this method apply to other muscle groups? Shoulders, biceps, triceps...
I see you have the nuobells Bromley. Thoughts on durability?
First program I did was super squats
Either this or doing sets of all
out sprints up a 100m-150m hill is the hardest workout.
Right on man, this sounds insane. I have been working out consistent for only about 3 months, my squat is really poverty compared to all my other lifts. I think its due to being nervous and uncomfortable loading heavy weights for a 5x5. Going to dedicate 4 weeks to this. Starting at 155 x20 and adding 10 pounds each time, dedicating to 3 sets per week. Curious as to where I end up in 4 weeks on the 30th. This video got me all fired up to get that squat up and destroy my legs.
First set done, felt good. Never done sets of 20 before lets go.
You can do a sort of lock down version of this by trying to do as many goblet or Bodyweight squats as you can in 20 minutes.
Delet
is this good if you are squat
What's the best frequency for big compound lifts at a 20 rep range?
Not the same thing but at least a bit similar. I do 4 sets of 20 breathing squats on a belt squat machine. Seen crazy gains. So seems to work even if you dont have a barbell and carrying the load.
I go very heavy and sometimes rest at the top like 5-6 seconds to manage the sets.