The Workout

The 20 Rep Squats workout is based on a simple concept: Take a weight you can squat for 10 reps, and do 20!

How is this possible? The key to 20 rep squats is that you can take as long as you want between reps – just don’t drop the bar! It’s easy at first; after all, you already know you can do 10 reps at that weight. But once you get in to the teens, you’ll be struggling. You’ll be pausing for longer and longer at the top between each rep.

By the time you reach the 19th and 20th rep, you’ll be shaking and gasping for air. You’ll be “resting” for 30 seconds between reps, with the bar still on your shoulders, trying to force yourself to continue. Once you’re done, you’ll collapse to the ground, exhausted. But you’ve won. You’ve defeated the 20 rep squat. At least until the next workout.

This incredibly intense workout helps to quickly pack muscle on to your entire body.

If you want to learn more about 20 rep squats, you can check out the book Super Squats. You can also find plenty of videos on YouTube of people doing them.

20 Rep Squats (c) 2013 Marty Dill