Saturday, October 24, 2009

20 Rep Squat Program

In this video I cover the classic 20 rep squat program. Also known as "Squats and Milk" by a lot of the old time bodybuilders. This is a killer workout that will literally force your body to grow like nothing else.



For more info you can check out my 20 rep squat routine article at:
http://www.leehayward.com/squats.htm
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20 comments:

  1. AnonymousOctober 24, 2009 at 3:39 AM

    Lee, I've been working many of your programs for the last several months and have seen alot of improvements. I like a lot of variety as I get bored in the gym, and your routines are anything but dull. I'm in the army (infantry) and have a prior service lower back condition. (Took a bad fall as a kid.) It flares up occasionally, but my back went out on me last deployment in 06-07. I recovered, but I had to change up my workouts a lot. It's only been in the last year that I've slowly integrated deadlifts back into my routines, and do squats maybe once a week. I've been supplementing with alternate back workouts, but for overall strength training you can't beat squats and deadlifts. I use a weight belt, but I hear experts and pros say they're good or they're harmful or they don't do anything. A wb helps me with form, but I'm still hesitant to go up too high on weight. Any thoughts/suggestions? Thanx for training tips!

    Sgt Tom Bosch
    US ARMY, Ft. Bliss TX

    ReplyDelete
  2. AnonymousOctober 24, 2009 at 3:40 AM

    hey lee,

    what is the best exercise for the legs and calves? it is leg press or squat? how about the calves because mine is very small and thin. i exercise this muscles but i don't see any progress.

    romeo

    ReplyDelete
  3. nikOctober 24, 2009 at 5:00 AM

    Lee is 1 day off between workouts of the quads enough

    nik

    ReplyDelete
  4. SeanOctober 24, 2009 at 8:39 AM

    Hey Lee,

    Have you tried using Jeff Anderson's 4:1 tempo? Man, it is kicking my butt and doing this routine would be WAY harder with this slow and strict tempo. Try it! ;-)

    ReplyDelete
  5. AnonymousOctober 24, 2009 at 9:18 AM

    hi lee,i was wandering what would be the best exersice for ass

    ReplyDelete
  6. AnonymousOctober 24, 2009 at 10:37 AM

    This is awesome!

    ReplyDelete
  7. AnonymousOctober 24, 2009 at 12:54 PM

    Lately,many times,i have tried to log into the
    Total Fitness Bodybuilding site.My computer screen says that this site cannot be accessed.
    What happened to it? Tom Ahern Triumphtj@Yahoo.com

    ReplyDelete
  8. UnknownOctober 24, 2009 at 2:34 PM

    Hey Mr Lee

    Thanks a lot for youre training tips, i do several
    months squads in my routine, its realy super, some 8 years ago i did have a severe diving accident i did had the bends; my legs where parelised, i did have the last years no progression until 7months ago i started with power training the old fashion way

    And now i regain a lot of musclepower; i lost bodyfat, and most of all thanks to squad i stand back strong on my feet again.

    Seadiver 47 years old

    ReplyDelete
  9. tannerOctober 24, 2009 at 3:08 PM

    hey sgt. bosch switch to crossfit and militry athlete way better for your job . . . . .but this 20 rep program is excellent

    ReplyDelete
  10. AnonymousOctober 24, 2009 at 5:06 PM

    Tanner...thanx for the tip. There is some good stuff there.

    ReplyDelete
  11. ZachOctober 24, 2009 at 6:37 PM

    we do things similar to this for football. call them breathing twenty's. they kill...

    ReplyDelete
  12. AnonymousOctober 24, 2009 at 6:40 PM

    Quote: "hi lee,i was wandering what would be the best exersice for ass"

    i get the most ass when i do curls ;]

    ReplyDelete
  13. AnonymousOctober 24, 2009 at 10:41 PM

    Been doin 25 rep sets lately on my squats and brother it is a killer.

    When we going to get the boards back up btw? Missin em.

    ShawnW

    ReplyDelete
  14. UnknownOctober 25, 2009 at 2:54 AM

    hi lee i m using the shedules provided by u and gtting results too.so plz keep on helping me like this so that i can improve much more and become a good bodybuilder..

    thanks a lot.....

    ReplyDelete
  15. AnonymousOctober 25, 2009 at 2:08 PM

    Hi Lee,

    Thanks allot for all the great info you share with us. I am wondering what kind cardio you would do with Milk and Squats. The program as is fits my strength needs very well. I have a job that demands strong legs and the ability to handle one's own body weight, but I also have to be able to keep up a good pace jog/run for about 3 miles. Any thoughts?

    Thanks,

    Jason

    ReplyDelete
  16. AnonymousOctober 26, 2009 at 11:30 AM

    THANK YOU LEE I'LL PUT IN PRACTICE, THIS WEEK YET, THANK YOU!
    SE DER PRA ANSWER ME ANSWER ME I'm very grateful!
    I COULD GIVE YOUR BLOG TO MY FRIENDS DO ORKUT?
    SITE IS A RELATIONSHIP THAT EXISTS HERE IN BRAZIL YOU SHOULD KNOW BECAUSE IT IS DAI ORIGINATING IN THE UNITED STATES.

    ReplyDelete
  17. AnonymousOctober 26, 2009 at 11:33 AM

    There you may be wondering is q'm posting with my google account my email is radu.capi @ hotmail.com and call me Marivaldo.

    ReplyDelete
  18. LetItRockOctober 26, 2009 at 1:54 PM

    Hi Lee,

    What is the frequency to follow this program? Once a week? Twice a week? Three times a week? Three times is almost impossible ( for me ) and with twice a week, will hit the wall about a week or so ( when I can't add 5lbs to the bar with 20 reps unless I start off very very light).

    Also should this be stand-alone workout or more balanced workout with deadlift and bench press on other days? Would appreciate if you could give us a sample balanced workout routine with this 20 reps squat and milk workout.

    ReplyDelete
  19. AnonymousOctober 26, 2009 at 9:27 PM

    hey lee

    i am a firm believer of the squat and milk program. I am 6 weeks into my routine, i started off with 185, i am now using 225. I am so excited. i cant wait to finish up this series. I think that i will take about 3 weeks out them come back and do the squatting program again. what do you advise?

    hey this is funny, i have ripped every pair of boxer shorts that i have trained in for the past 4 or 5 workouts.

    If you don't squat you ain't squat

    ReplyDelete
  20. AnonymousOctober 27, 2009 at 4:31 AM

    Adding 5lbs everywork out ?? That seems soo hard !..Tommorrow is my day 2 !

    ReplyDelete

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