20 Rep Breathing Squats with 200 pounds at The Dungeon Gym. A test of testicular fortitude!!

[@rommilazzo7823]

When I was 24, I did 20 rep in the breathing squat With 405 lbs.After 2 months of doing nothing but one set of this exercise , my total body strength soared .I had to put my self in a kind of a half ass trance the day before to do that one set, but man did it Work!!!!!

[@GoldenEraBookworm]

Rom Milazzo 405!!! Damn!!

[@atlaspowershrugged]

Video or it didn't happen.

[@GoldenEraBookworm]

@Zeek Banistor Thanks, but I'm not here to please everybody. I sometimes play angry music to help me through hard sets. You may not like it, but I do

[@GoldenEraBookworm]

@Zeek Banistor LOL!

[@GoldenEraBookworm]

@Zeek Banistor I did! I actually performed 21!!

[@mattsmith-ey4bs]

Anyone who has ever done them will be watching this and thinking : "fair play mate" , and nodding their heads in a knowing way. I did them 40 years ago, I still remember the feeling all too well. Did they work? Like nothing on earth. The single best results in over 40 years of lifting.

[@prosperallen1195]

After watching your original video on the 20 Rep Breathing Squat technique I looked everywhere for a demonstration video because admittedly I was still slightly confused on how to perform this technique. I've been watching your videos for a while and I would to say thank you so much for your content and hard work 🙌🏼😁

[@ericstefko4852]

I use to do these and stopped I really thought I was going to die. I was in my late 40s and did 2 sets of 200x20 and the most I ever did was 220 x20 for one set. I had to look at my training journal because forgot. I still feel sick to my stomach when I think of those workouts. My cat came down during one of my sets and was crying and actually came down and tried to pull me away thinking I was close to death. I am sure he was worried about who would feed him a dinner time.

[@billspears7513]

I've used this as the basis of all my workouts for the past 20 years. I think though it's a bit pedantic to stick to the exact number of breaths and reps. Basically just do as many reps as possible without pausing. It may be somewhere around 8, 10, 11 whatever...... it doesn't have to be exact. Then start to pause between reps when you really have to. Take a few breaths and then another rep or two. Few more breaths and another rep and so on..... until you're absolutely done for. You might finish at 20 or 22 or more. The numbers dont really matter, so long as it's more than 15 total reps and it feels like you're gonna die afterwards

[@physicalculturist2437]

I take three deep breaths at the top of each rep, from 0-20 takes about three minutes to complete the set. Then immediately to the dumbell breathing pullovers for 20 reps. I like to keep my head off the bench, as it really taxes my neck muscles, and of course, a thick muscular horse neck is the most masculine feature a man can have

[@davidflognfeldt2392]

Is the breathing pattern supposed to be the same on the breathing pullovers?

[@kayademorris7378]

Good isometric neck work

[@markesquilin2516]

Superb my friend!! 20 rep breath squat OWNED 💪

[@GoldenEraBookworm]

Yeah

[@josephperkins4080]

This type of training will help your lungs better then most other forms of cardio

[@RawFitChris]

Absolutely right! Very good point. V02 max increases and cardio endurance must be trained via progressive MUSCULAR overload of the largest muscle/ joint whole body structure- thus the breathing squat. Best exercise hands down for all purpose. Puts all others to flaming shame.

[@martincosgrove1529]

Brilliant mate true inspiration what a smashing gym you have.. fantastic channel with great content 💯

[@Jim1974Gym]

Brutal!!! Great job brother!!

[@erradate6425]

Finally !! Though boy here, very goood video, happy to finally see your face :)

[@GoldenEraBookworm]

user 14555 haha, I introduced myself, my face, weeks ago. Checkout the video called "I am the goldenerabookworm".

[@ezcondition]

4:50 is the real test of fortitude x) nothing like going to that point with heavy weight and not being able to rerack the first try

[@floorshirts6402]

Song choice is key for this set.

[@GoldenEraBookworm]

Damn right, must be zoned in

[@floorshirts6402]

@@GoldenEraBookworm Did my first set yesterday... It's brutal bro. Thanks for the background and the demonstration.

[@GoldenEraBookworm]

@@floorshirts6402 Well Done! Brutal is where the gains are at...

[@Oxhead]

You sir owe me a new pair of legs

[@samdewit9667]

What’s the song name

[@scottweaverphotovideo]

Bob Hoffman detailed breathing squats in his publications. Each set was to be followed by dumbbell pullovers to further expand the rib cage.

[@GoldenEraBookworm]

Scott Weaver video cut out unexpectedly, but I have detailed this in other videos. Thanks for your support

[@jjjuhg]

Rib cage will never expand. Unless you can push from inside of it. Obviousely, nothing is pulling it. Bone structure once matured, is done. Many crazy ideas like this one, but they don't work. Many actually create injury. We need to do only the ones that really work. But...free to do anything. No rules.

[@jeremyty7817]

@@jjjuhg like what?

[@Pjh012]

Awesome demonstration and great effort. Love your videos. Keep up the great work. Thankyou so much.

[@philmaravilha]

I'm 53, four weeks into doing the Super Squats program for the first time, and squatted 205 lbs x 20 yesterday. This workout is absolutely brutal, but I am seeing incredible results. I'd been stalled at 225 1RM on bench press for months, but came into the gym yesterday, and just for fun decided to test my 1 rep max. With no warm up I banged out 3 x 225 like it was nothing. I couldn't believe it. Definitely a bucket-list program that every lifter should do once.

[@stevenserial4080]

A good way to add size to the sturnam and ribcage area. A good effort friend.

[@GoldenEraBookworm]

Steven Serial thanks mate

[@robertlehnert4148]

My understanding that only works to about age 19 or so.

[@Noble_Savage704]

Great work big dawg! Thanks for the good content on the channel. Recently discovered and although I have goals more aligned to a fighter's, this is really helpful in developing true solid strength

[@dslapster64]

Excellent video man, I am over 50 so I may not go that far up in weight, but I’m going to try it anyway... what the heck... love your series on Sergio. First class stuff. Keep it going . You sound like a fellow Brit.

[@leclectik33]

nice and thanks for videos...from France...

[@GoldenEraBookworm]

L'alchimiste you're welcome

[@DaBaldMan]

Salut mon compatriote !!!

[@chemistry800]

Very well executed. Awesome set. Old school grit, get up and go. Smart to perform inside rack, when training alone. Remarkable that you gave running commentary while under such duress. Am a big fan of your videos/work. You are truly making a mark and giving props due to those that deserve it.

[@disacane8459]

did 300lbsx20 a week ago and it was the best feeling ever in my short (im 18) lifting carrier. After years of injuries and less than a year of squatting it felt so good to finally hit some real weights in my favourite exercise

[@MrSistemcinta]

lift weight good for health n body, keep wht u like doing, btw nice workout songs, korn rocks!!

[@GoldenEraBookworm]

Love Korn!

[@wraithstrongopark]

i've commented on a few of your videos and have been going through your archives when i found this. i've probaby said before that i'm 50 and have been working out since the early 90's. that said, i swear by the 20 rep breathing squat system as learned from john mccallum. when i was trying to gain muscle(i went from around 140ish to 194 pounds as my maximum body weight)the 20 rep squat along with behind the neck press, bent row, bench press, barbell curl, dead lift and leg raises were all i did for about 2 years. the routine is a monster, but the hardest part for me was eating. if you want to make great gains in strength and mass, this is the way to go:hard work and quality food(lots of it). i maintain a weight of 165 at 5feet 8inches during the summer and 170 plus during the winter. i still do two cycles of heavy 20 rep squats a year in order to maintain a good solid weight, with the hardest part still being eating(i also still do a version of mccallum's "get big drink"). this is a long winded post to say, give it a try and watch yourself go from man to superman.

[@samuelclemons508]

And also with ALL due respect, After goinggoing through a 20 rep squat workout you're allowed to utter your mild expletive . LOL if anybody takes offense at that they should take a look at some of the other channels.

[@GoldenEraBookworm]

Samuel Clemons thanks, its cool. I don't like to swear. But I was so psyched everything comes out...and yeah, I only swear when breaking records. I get into a trance and summon my mental power...

[@nicholasraso6742]

awesome video

[@painlikebaneadamah_picture38]

Great video mucker ... I really like ur style, how you communicate on ur other videos, and as a proponent of 20 rep breathing squat ... luv it ... well in from across the pond

[@SkullTradez]

I remember reading about this in the old Arnold encyclopedia along with pull overs when I was a teenager. I tried doing these once. Just once because it shit kicked me so badly that I never did them again. After over 30 years, it’s time to man up and give them another crack. Thanks for the reminder and motivation 💪

[@BATSITE]

You Rock!! Carlos loved your balls to the wall approach!! Whats the name of that song? Please...

[@GoldenEraBookworm]

It's from Korn...I only play old school music in my old school gym, otherwise the old weights will rebel and be unliftable..

[@BATSITE]

Must be!! And a lot of Sense,because to be in sync with the style of training the music you choose to play if any Is Paramount!!I use for that special "assault killer set "for and all and out effort ( unfortunately I work out solo so I shy acouple reps before failure but as close as possible).at the up and down rymth of Terminator2 soundtrack "You could be mine" from Guns n'Roses.. till barely Rack the weight back...just before almost dropping and sometimes laying on the floor with dizzyness.haha!! Luv your content !! Its very cool. Carlos

[@stevenmccowan6444]

Keep this up and you will be the biggest lad on your block. Lower the return catch and "no swearies" on KZbin. Good start.

[@GoldenEraBookworm]

Steven McCowan thanks and sorry about the swearing...I was in the zone and I was just thinking squat so I'm in caveman mode and everything comes out. I hate swearing, it adds nothing to conversation and destroys the intellect. Apologies

[@billycullen6832]

YEA! Super thanks so much!

[@GoldenEraBookworm]

Allsports photography welcome

[@ebskinner1]

Im 44 and decided to do this because it has a solid pattern. This is the 2nd routine ive ever done,the first 1 lasting 12 weeks with just a little to show for. But this,this, this is it! Ive grown! And ill probably do it again!

[@Cosmic_Code]

Good work!

[@ubermenschenpilled]

Just tried it for 65kg with the pullover, then 70kg with the same thing, but I feel like I could have done more. Im gonna go for 75kg next day, then 80 and so on 🤙. Im 17

[@sailingshaws4384]

Thanks for the great demonstration 💪 I could have done without the background music , but I know many use it for motivation.. 😖 Keep the videos coming 👍

[@GoldenEraBookworm]

Sailing Shaws no problem, thanks for your support

[@RVM451]

Try doing them with full-squats instead of mere parallel squats. Unless you're training to be a Power-Lifter, Parallel Squats are lame and they will cut your leg-strength gains in half-well, they will cut your results a good 30%.

[@liamvanramshorst774]

What a beast!

[@samuelclemons508]

Thanks Carlos, great job. 20 rep squat workouts are TOUGH. They used to determine who the serious lifters were because they hurt ! As Tom Platz used to say " you have to see your life pass in front of your eyes, lol. BTW if I counted right, I think you did 21 . You're an over achiever.

[@GoldenEraBookworm]

Samuel Clemons I think I did actually. Tomorrow I am shooting for 205 pounds, working up to 225 pounds this round.

[@chris6645]

Thanks for this !!

[@jimjam1719]

you should also try half your bodyweight for a hundred reps straight. i do this routine, it's one steve reeves mentioned in his book that i have " building the classic physique". also, you stand correct with the breathing assessment with the weight belt, when i do the hundred rep straight squats, that belt does limit your breathing by a whole heck of a lot, by the time i hit 50+ reps, i am sucking air down so hard it's unreal, so i can imagine doing a heavier weight for 20. i use to do 275 3 sets of 15 reps straight, but now, i am much older and that weight or heavier is hard on my spine and knees, can't do it, so i do the 100 rep straight squat with lighter weight. try it some time. it's a killer but doable. your legs will blow up like tom platz.

[@Lotus-cu6hp]

I'm doing the 20 rep squat program at the moment. once i achieve the strength and size goals detailed in the book. Would you mind featuring my results on your channel as a modern testimony? the gains have been great!

[@kaidenfischer3960]

I’m dying to see results from it as I’m about to start the program what can I expect?

[@BATSITE]

Haha my home gym's name Is Tha same as yours The Dungeon!! In alusion were Dorian Yates Used to workout in Birmingham U.K.

[@mjaynz]

How many times per week do you do this?

[@RawFitChris]

Nice set, mate. Gotta put those take-off racks a bit lower though.

[@PhantomofTheOctagon]

I read Steve reeves late switched to the same breathing technique except with a front squat with elevated heels. Did you find (or recommend) either or better than the other?

[@ella8874]

That was freakin awesome! And oh so incredibly difficult no doubt. Saw you after your explanation video. I want to try this, but will this trim my tummy too? I want flatter abs. Not looking to expand rib cage lol.

[@porkchopproductions0314]

You can do leg raises on the floor or a pull up bar, barbell twists, and especially vacuums too. Those trim things up well, atleast for me

[@jackko21]

Question Is it possible to incorporate the breathing squat into a tom platz leg routine, or would that be too extreme for the majority of people

[@jd218]

I did these followed by pullovers but to be honest I got better strength gains doing 5x5sqts followed by a 200lb 20x1 strait-legged deadlift as was recommended by Dr. Ken Leisstner.Every one is different

[@Priyadarshan_Nag]

Insane!!! 👊🏻

[@TBlev215]

Can you use the safety squat bar with handles?

[@ShankarKumar__]

Im confused, do i hold my breath when going down? In the next reps, do i take 3-5 breaths continously,with no exalation,and go down,get up,and then exhale?

[@swanson652]

Great video! Should these be performed for a single set or for more sets ? Thanks

[@GoldenEraBookworm]

Swanson one set only!!

[@swanson652]

+Golden Era Bookworm Alright thanks ! I just discovered your channel yesterday but I'm already subbed, love the content

[@GoldenEraBookworm]

Swanson you are welcome, thanks for the support, please share!! Enjoy

[@eduardobrito7366]

I still don't understand how to breathe correctly, with mouth or nose?

[@Tokinjester]

nice video man, thanks for taking the time to explain the breathing/movement technique! any thoughts on frequency for this? I bust my knee pretty bad a while back and thinking of starting this at 20 * 130 Lbs * 3 times/week...adding 10 Lbs a week, building to 200 Lbs over 8 weeks....you reckon 3 sessions a week at 200 Lbs is do-able?

[@juanrodriguez5404]

Man the 20 rep squad is the most hardcore exercise in its entirety. 💪💪💪💪💪💪

[@trevorblade6241]

Nice work brother. Talking the talk and walking the walk. Everyone who lifts should try out 20 rep squats

[@GoldenEraBookworm]

Trevor Blade thanks, I sweat my back was screaming, that was he'll on earth but loved that I did it. Thanks for the support

[@takashi-lee3943]

If you see this how would you recommend programming these in an upper lower split? (4 days a week) As a finisher at the end or as the first thing? I assume one set but should you do other stuff after like hack squats or sissy squats for quads or is the breathing squat enough

[@osamafarooq1669]

i do 23 reps ass to grass with 242 pounds but all tge reps were done in a second… one secomd each rep… how much should i use for breathing squats

[@GoldenEraBookworm]

Osama Farooq That's pretty awesome. I would increase the weight weekly by 2.5-5 pounds. Do it for 6 weeks. If you increase it 5 pounds per week over 6 weeks, you would be at 270 pounds x 20 rep squat..that's amazing! And you would have probably gained some serious strength. With the new strength, go back to bodybuilding and watch your muscles grow

[@samuelclemons508]

Osama Farooq From back in the day , the weight to shoot for was 1 1/2 ( one and one half times bodyweight).

[@GoldenEraBookworm]

Samuel Clemons yeah, I'm trying too. This cycle I hope to increase it to 225pounds.

[@GoldenEraBookworm]

I have to agree. The higher you go, the more beast you become...my goal is to eventually get to 300+

[@osamafarooq1669]

thanks i thought you would advise me to put another five kilo on and do breathing squat twwnty reps with that but ill now try to incrrase the weight legs are my strong part and these numbers were achieved after one year of training… anyway thanks bros

[@morecharacterswithamix9067]

Notice how he has set the safety pins in place for this. Never try this without proper set up of safety pins where you can ditch the weight in case of emergency.

[@spanishjohn420]

looks hard af

[@밍키-q7w]

sorry i’m not good at english. how many sets have to do? and how many days in a week? and barbell weight choice 20rm? or 10rm?

[@Tko_Seven]

is your ab tight while you are breathing in up to the upper chest? Is stomach area hardened as if someone's poking your stomach?

[@intergalactic4160]

That’s not bronze era music

[@WizardMindBarbarianBody]

I hit 250 this week and I thought I died.

[@ss4vegeta1]

Good Job dude but I would lower the weight a little more and go deeper but that's just me btw what do you think of Vince's special squat?

[@GoldenEraBookworm]

ss4vegeta1 thanks...I'm old with major hip uses so going beyond parallel sends me to the physio. Vince's sissy squats...is that what you mean?

[@GoldenEraBookworm]

ss4vegeta1 to be honest, Vince had so many unusual squat variations...not sure which one you mean

[@ss4vegeta1]

Yep the burlesque bump or the sissy squat.

[@GoldenEraBookworm]

ss4vegeta1 interesting you ask. I haven't tried these yet. My goal is to achieve a 405 pound squat and then shape the legs. I will start trying these once I have achieved my goals. But if Vince Gironda recommends them, then they work

[@NoPArtz]

yeah korn🤟

[@mrsirman2177]

How many times a week? 2 is ok?

[@muhammadkamarudin8042]

Can I do this program by doing half squad

[@takashi-lee3943]

If that’s as deep as you can go sure but I’d recommend trying to get at least to a parallel squat because it is generally better

[@lockafellafitness6958]

SAVAGE!

[@rainywolf]

I'm curious, is this a set to be done alone, like, 1 set of 20 squats and then move on with your leg routine? Or are these like, 1 set of 20, perform 4 sets? lol

[@raksh9]

One set of 20, with pauses for breathing between each rep. Breathing pullovers, one set of 20. 2-3 sets of 5-8 or 8-12 reps of dips and chins, weighted if necessary. Repeat two to three times a week as recovery allows.

[@MrKratosin]

the breath is with the nose Or with the mouth ?

[@jjjuhg]

2 min 40 sec = 1 set. No need for other sets. Only the ones that lead to this one. But this being the hardest - enough to grow. I don t understand the 8 or 20 sets. Who can do 4 sets like this one ?

[@yagohawryszkow2555]

Damn...

[@right-wing_reactionarychri8798]

I'm doing these with 275lbs. Extreme challenge.

[@mlh8271]

What power rack is that?

[@josephperkins4080]

Ok the second 5 reps i take 5 reps in...right gottcha 😂😂😂😂🤘

[@jimjam1719]

forgot to mention, so sorry, but nice job with your squat routine, that's the way to do it, you did excellent, and that was 21 reps, you skipped a rep on around rep # 4-5 i believe, i completely understand though, when under duress, logic goes out the window. lol.

[@thegoblin3629]

It's like running a 5 minute mile! What the actual F@*K! Why even run when you can just do this?

[@deepakkumar4671]

He is not doing deep squat

[@kemptonpanther]

Depth wasn’t great

[@michelrood2966]

I see that the weight is too much for you, i see your form is suffering. suggest doing it with less weight and overall, Dont follow science or programs too much, just squat and start getting some meat on your frame. You have to earn the right to lift heavy. Take it from a man that squats close to 700 lbs for reps