I suggest you learn from the past generations of bodybuilders. Back in the day when they had no sophisticated equipment, no Internet recommendations, and no nutritional supplements, those who wanted to get stronger and grow muscle had to bust their butts with hard work to achieve strength and size gains. They had only the basic means of stimulating muscle tissue – barbells and dumbbells – and the smarts to allow for proper rest and recovery following their training.
It still works today. But the simplicity of hard work has either been blurred or completely lost from all the fancy stuff that pervades our current training culture. So, if it still works, why don’t you try “old school” and give it a go? Working hard is still the way to go.
Let me tell you about a simple but very difficult program for increasing lower body strength and facilitating weight gain. The 20-rep barbell squat routine. It works. But it is brutally difficult.
What Is the 20-Rep Squat Routine?
At its core, the 20-rep squat routine is as simple as it is savage:
- Take a weight you’d normally lift for 12 tough reps.
- Now… do 20 reps with it.
- Yes, seriously—20.
You’ll get through the first 10–12 with effort. The remaining 8 reps become a mental war. You pause. You breathe. You will your body to move. One rep at a time.
This program isn’t about chasing a pump or isolating muscles—it’s about full-body effort, discipline, and pushing your limits. Your lungs will burn. Your legs will tremble. But the strength and size gains are undeniable.
Why the 20-Rep Squat Still Works Today
- Maximal Stress = Maximal Growth
The program delivers a potent stimulus to your body. This is mechanical tension, metabolic stress, and muscular damage—all in one set. - Mental Toughness
You learn to push past perceived limits. There’s no cheating in a 20-rep squat. Just effort, grit, and willpower. - Hormonal Boost
High-rep squats can lead to increased testosterone and growth hormone production—helpful allies for strength and hypertrophy. - Minimal Equipment Needed
All you need is a barbell, plates, and a rack. No machines. No apps. Just old-school iron.
How to Do It: The 20-Rep Squat Plan
Frequency:
Train your lower body twice per week:
- Day 1: 20-rep squat day
- Day 2: A secondary day (deadlifts, leg press, Romanian deadlifts)
Sample 8-Week 20-Rep Squat Plan
| Week | Squat Weight | Reps | Notes |
|---|---|---|---|
| 1 | 12RM | 20 | Focus on breathing between reps 13–20 |
| 2 | Add 5–10 lbs | 20 | Stay calm, rep by rep |
| 3 | Add 5–10 lbs | 20 | Brace your core, own the bar |
| 4 | Add 5–10 lbs | 20 | Push through the wall |
| 5 | Add 5–10 lbs | 20 | Let recovery do its job |
| 6 | Add 5–10 lbs | 20 | Legs feel stronger, breath deeper |
| 7 | Add 5–10 lbs | 20 | This week will test you |
| 8 | Add 5–10 lbs | 20 | Celebrate your progress |
Additional Tips for Success
- Rest between reps: After 12 reps, take a few deep breaths between each rep to keep going.
- Stay mentally focused: Visualize the full 20 reps before you begin.
- Support your recovery: Eat enough, sleep well, and stay hydrated.
- Don’t skip your second leg day: Use deadlifts, step-ups, or presses to balance your development.
Is It Worth It?
Absolutely. In just 8 weeks, you can see:
- Noticeable muscle growth in your legs and glutes
- A stronger back and core from stabilizing heavy loads
- Greater cardiovascular endurance
- Unshakable mental discipline
The 20-rep squat routine isn’t flashy. It’s not new. But it works. And in a world full of shortcuts, sometimes the hardest way is still the best way.
Old School Challenge: Are You In?
If you’re tired of complicated fitness trends and ready to build real strength the way the greats did, it’s time to embrace the grind. Dust off that barbell, load it with purpose, and see what you’re really made of.
Because sometimes, 20 reps is all it takes to change your body—and your mindset—forever.
