This Old-School 20-Rep Squat Routine Is Still the Most Savage Leg Workout Ever

In the world of fitness, trends come and go, but some routines stand the test of time. One such program is the legendary 20-rep squat routine, often dubbed “Super Squats.” This high-intensity workout has been a staple for those seeking serious gains in strength and muscle mass. But what makes it so enduringly effective—and brutally challenging? Let’s dive in.

The Origins: A Century-Old Powerhouse

Muscular man lifting heavy weights during an intense squat session inside a gym. | This Old-School 20-Rep Squat Routine Is Still the Most Savage Leg Workout Ever

History: The 20-rep squat routine dates back to the 1930s, credited to weightlifting pioneer J.C. Hise. Hise discovered that performing one all-out set of 20 squats with a challenging weight led to significant muscle gains. This method was further popularized by Mark Berry and later by Randall J. Strossen in his book Super Squats: How to Gain 30 Pounds of Muscle in Six Weeks.

The Method: Simple Yet Grueling

Execution: The routine involves performing a single set of 20 squats with a weight you can typically handle for 10 reps. The key is to take deep breaths between reps—often referred to as “breathing squats”—to push through the discomfort and complete all 20 reps without racking the bar.

The Benefits: More Than Just Leg Gains

Muscle Growth: This routine is renowned for its ability to stimulate hypertrophy, not just in the legs but throughout the entire body, due to the systemic stress it imposes.
Mental Toughness: Pushing through 20 grueling reps builds mental resilience and discipline.
Efficiency: With just one main set, it’s time-efficient yet highly effective.
Hormonal Response: High-rep squats can trigger a significant release of growth hormone, aiding in muscle development.

The Challenges: Not for the Faint of Heart

Intensity: The routine is physically and mentally taxing, often leading to extreme fatigue.
Risk of Injury: Without proper form and recovery, there’s an increased risk of overtraining and injury.
Time Under Tension: Each set can last several minutes, demanding sustained focus and effort.

Implementation: How to Incorporate It Safely

Frequency: Limit to 1-2 sessions per week to allow adequate recovery.
Progression: Start with a manageable weight and gradually increase as strength improves.
Supportive Exercises: Include complementary movements like pullovers or presses to balance the workout.
Nutrition: Adequate caloric intake, particularly protein, is essential to support muscle growth and recovery.

Modern-Day Relevance: Still a Go-To for Gains

Despite the evolution of fitness programs, the 20-rep squat routine remains a go-to for lifters seeking substantial gains in a short period. Its simplicity, efficiency, and proven results continue to attract new generations of fitness enthusiasts.

Conclusion

The 20-rep squat routine isn’t just a workout; it’s a rite of passage in the strength training community. Its brutal simplicity challenges both body and mind, delivering unparalleled results for those willing to endure its demands. If you’re ready to push your limits and experience transformative gains, this old-school routine might just be your next challenge.