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I Was Recommended 20 Rep Squats, What Do You Think?

I was recommended this workout I am a beginner what do you think?

20 Rep Squats: Routine

(Sets x Reps)

  • Squat: 1 x 20
  • Pullovers: 1 x 20
  • Bench Press: 2 x 10
  • Bent-over Rows: 2 x 10

Do the workout 3 times a week ideally, or only 2 times a week if you can’t recover that fast. Simple, that’s how to build muscles.

Can I add pull-ups and bicep curls

Did you read the whole book?


As Pwnisher is alluding to go back and read the book/you dont 'get the concept.

-For the 20 rep squat set you want to generate major intensity, so for a total newb prob not the best choice. If you have 6 months decent training under your belt, then fine

Something like this below, and then a Dan John program are prob your best bet…

(and by all means do 20 reps squats down the line)

If the person who wrote this program says it’s a good idea, then yes. If they do not mention these exercises, then no.

In either case, this could have been resolved without asking strangers on the internet.

It never ceases to amaze me how resistant beginners are to just doing established programs as written. No bigger, anywhere, is qualified to ‘tweak’ a program. Ever. EVER EVER EVER.


I think that type of routine has been around for roughly 90 years. It works.

What’s your current height, weight, and general bodyfat?

As long as you eat plenty. Plenty. Plen… ty. If you’re not going to eat enough, then you shouldn’t do the workouts.

You can, but you shouldn’t. Follow the plan as written. It’s six weeks. It works.


I think you’ll do great! create a log in the training log area and allow us to watch your progress. please and thanks.

you can do anything. the real question is always, should you?

the answer here is no. do the program as it’s written for best results.


Bicep curls are in the program guys…


If you are as pitiful at squatting technique as I was, 20 rep squats are far from the ideal exercise. I had rather short waist and long legs, and tried to squat narrow to target my thighs. That was stupid.
I would always say a beginner should do pullups. But… I never was one to believe anyone knew what was best for me.

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My hypothesis is that beginners are not honest with themselves about what their goals actually are. They may want to generally get bigger and leaner, so they may get recommended super squats, but what they really want is improved upper body aesthetics, so deep down they want to do more arm-related work than may be in a cookie-cutter program.
I agree, beginners shouldn’t try to tweak a good program. They should instead be honest about their actual goals and then find a program that fits it.

There’s arm work in the program though.

It’s why I ask if he read the whole book. He picked the abbreviated routine. There’s a much more extensive one in there.

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I don’t think he has the book. It’s easy to pull the routine from a website.

That’s what I think too :slight_smile:

I didn’t know what I was doing was not the real program. Googled super squats and went to work. not a curl in sight.

Gotta read the book man! It’s key. Haha. Most online stuff neglects to mention that they are BREATHING squats, and that the pullovers are light and meant to stretch the rib box. Even that linked one is missing stuff

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Jesus christ he can add curls if it helps him sleep better at night but just don’t say you’re doing that program.

That said I doubt a total beginner will be able to do 20 rep sets of squats without major form breakdown without a qualified coach or an experienced mentor which I’m guessing he has neither of otherwise he wouldn’t be here asking this question

As someone that uses 20 rep squats fairly often - form breakdown happens at all levels of ability. No one does 20 reps with their 10 rep max with perfect form.

I suppose I can only speak for myself. Once I learned how to squat efficiently for my build, I didn’t fail on high reps do to a break in form. I recall the first time I tried 20 reps with 405lbs, the more reps I did, the better my form seemed to be. I finished the 19th rep and felt sure I could do one more. But when I went to fire back up from the hole, all my squat muscles just would not contract. It wasn’t a failure in form, it was a failure of muscles to contract.

I will completely agree that a beginner has no chance of avoiding a break in form anywhere near failure.

I don’t know what this means.

IMO beginners are best served getting in lots and lots of sets and not so many reps, so they develop the skill of each lift. I’m talking 10 sets of 5, 12 sets of 4, even something like 20 sets of 3. You get enough stimulus from the high overall volume and you get much more practice with set up, unracking, bracing, walk out, etc. from the higher number of sets. And you never go too high in reps to the point where form can break down. Once you get to decent weight with great form and hit a wall with linear progression, then start dropping number of sets and bumping reps.


Is that what the program calls for? Honest question I’m not very familiar with the program.

Anyway an intermediate or advanced lifter is going to identify and manage form breakdown a more safely than someone asking what the OP is asking ie a beginner

Exactly. Not only the skill aspect but his or her ability to recover or manage recovery. A newbie will be out of action for too long after doing 20 rep sets of squats, theres a reason that they call them “widow makers” for a reason lol