PREPARING FOR THE 20 REP SQUAT! THE FAIL SAFE BEGINNER GUIDE TO THE BREATHING SQUAT BY ALAN STEPHAN!

[@GoldenEraBookworm]

If there is one program that I would say gives steroid like results, it's THE 20 REP SQUAT. It's a MUST for any natural bodybuilder

[@matthewalvarez-mahoney7801]

Hey man, thanks for giving a shout to the most hated but most productive movement! I struggled with 75lbs in the beginning. Now I'm at 325lbs at 10 reps for 3. I truly did not get it until I forced myself. I still HATE squats! But not one week passes that I dont do them. Awesome!💪😎🤟

[@DatKundalini]

I've recently hit 315lbs for 20. Sure, you might be saying. "Only 315?" I started at 135. This grew my quads, ass and core. Also doubled my deadlift numbers. Go for it!

[@GoldenEraBookworm]

God Damn!!! 315 x 20. Now that's Beast level. RESPECT

[@DatKundalini]

@@GoldenEraBookworm I think it's also called the window maker. Reps of 20 even at low weight makes you really strong, really fast. I was also drinking a gallon of whole milk on my road to 315 and my cholesterol hit 245. Lol! This routine has some health consequences.

[@ajb577]

@@DatKundalini you can have high cholesterol without it being dangerous as long as your HDL - LDL ratio is on point

[@ryanturner8577]

I was a college soccer player and utilized 20 rep squats my last 2 years. That alone in one off season brought my beep test from middle of pack to the highest score. Didn't run once after regular season and winter break. I still utilize them for hypertrophy. 1 set once a week. George leeman even had me do them year ago with 20lb jumps each week for hypertrophy and strength gains. Imo nothing works better.

[@GoldenEraBookworm]

HEAR HEAR

[@nortondumont9711]

You’re right on the money with this fine upload, geb! From experience I can definitely attest that I was at my biggest and strongest when doing heavy 20 rep squats, and only once weekly at that! Some advice from Leonid Tarenenko regarding the performance of heavy good mornings: stop bending forward when you feel the stress shift from your heels to the balls of your feet.

[@GoldenEraBookworm]

Good mornings or heavy back extensions are a staple in Reg Park's bodybuilding system. It's the first muscle group to tire when squatting heavy. No surprise these Silver Era bodybuilders were so massive, they understood their bodies better and the process of how to correctly build themselves

[@catyear75]

That picture of Alan Stephan at :25 might just be the most impressive image of a human physique EVER ...!

[@GoldenEraBookworm]

He looked up to The Sky...and God pinched him from this Earth. One of the best physique from the Silver Era. What a man should look like in my opinion

[@Croissantrophy.meme.channel]

That's how you time stamp 0:25

[@catyear75]

Typo - but thanks !

[@poetgb]

You are right that squats are hard to do and takes a lot of energy, but yes, they are important to expand the rib cage.Good morning exercise done properly can prepare the back to handle the strain of heavy squats. Years ago I tried the 20 rep squat but I can't do that now.

[@theserpentshaman5027]

I've decided to do it immediately! Tomorrow.

[@GoldenEraBookworm]

Excellent! I should have explained this video a long time ago. Many people have failed in the 20 rep squat because they were not prepared

[@PsmithNick]

For years I was stuck at 170 lbs, no matter how much I worked out. Once I did the 20 rep squat routine I got up to 190. Now I work out normally but to get where I am I had to go through the crucible of 20-rep squats. It works! Everyone should squat thier bo

[@scottlapointe9682]

Awesome

[@lastsonofkrypton3918]

That single-legged squat is called a Bulgarian split-squat nowadays. It's also a good finisher for the legs after bb back squats.

[@GoldenEraBookworm]

Haha...Bulgarian split squats....German volume training....LOL, it all came from the Silver Era!! They just copied it and relabeled it

[@lastsonofkrypton3918]

@@GoldenEraBookworm The Bible told us there is nothing new under the sun! Love this channel and Silver era bro but give us John Grimek mass routine s.v.p?!

[@theironforce3000]

Those single leg 'Bulgarian split squats' are no joke. Deff will humble your ass . Somehow those are more brutal than just a standing DB/BB single leg lunge .

[@GoldenEraBookworm]

Yep, I agree

[@rafael9910]

Excuse me when you write DB and BB you mean dumbell and barbell? Sorry but I'm not fluent in English. If is that I totally agree with you brother.

[@GoldenEraBookworm]

@@rafael9910 I'm pretty sure that's what he means

[@rafael9910]

@@GoldenEraBookworm thank you very much! I learn a lot in you channel about bodybuilding, about the masters of our sport and English too! My favorite channel.

[@GoldenEraBookworm]

@@rafael9910 You're welcome mate!

[@dwaipayandattaroy9801]

I need to avail total 4 kgs of a pair plates for , shounder that tilt thing, i got 5 kgs of two plates and other plates are well fitted else where i dont want to go unfittingly and refitting on them so

[@GoldenEraBookworm]

?????

[@warrioroflight3489]

Good thnx

[@GoldenEraBookworm]

You're welcome

[@rafael9910]

Id like to do the 20 rep squat and the bulgarian squat in the same session. But i was exhausted after the ass grass 20 rep squat. Need more training.

[@GoldenEraBookworm]

I wouldn't recommend both at the same time...at all

[@nortondumont9711]

Rafael, you won’t need to do any other leg exercises in your workouts featuring all out 20 rep squats.

[@rafael9910]

@@GoldenEraBookworm thank you for your advice

[@GoldenEraBookworm]

@@rafael9910 You're welcome mate. Truly, you'll be on the floor after 20 rep squatting if done properly, but please superset with DB pullover and GROW

[@corchy9832]

Hallo! I live in Visp in Switzerland. How do you get your old school lab supplements delivered to CH? By the way, I love all of your content 🤩💪

[@GoldenEraBookworm]

I work for them, so I get free supps from them too

[@gtm5650]

High rep Goblet squats are the ultimate quad burner and safer too.✌

[@michaeldubery3593]

I'm curious, in the 20 rep squat are you breathing while squatted down, throughout the movement, or simply while standing in between squats?

[@MrClassicmetal]

Only breathe at the top. This is absolutely crucial. If you breathe while going down, you'll lose tension in your core, which leads to instability, which in turn can lead to injury.

[@ardianshabani4303]

When you breathe for 20 rep squats , should you breath with your diaphragm?

[@kakerake6018]

A MONTH? yea no I’ll just start.

[@CalisthenicsWork]

I recall Harry Paschall was not a fan. Think he described these programs as slop and drop in one of his books as guys just ate themselves fat.

[@GoldenEraBookworm]

Maybe he was referring to his Slop and drop character Bosco!

[@CalisthenicsWork]

Golden Era Bookworm squat and slop is what he called it. Here’s an old article: ditillo2.blogspot.com/2019/01/harry-paschall-on-squat-program.html?m=1

[@gerhardschelbi2302]

This is the best gay-channel!🤠👍

[@GoldenEraBookworm]

Whatever floats your boat 😯

[@shaftofwisdom]

Hey, being detained and after a hernia surgery, how should I start lifting? Couple months light dumbells and bodyweight?

[@ravan01d]

Consult a reputed powerlifter or strength trainer. KZbin consultations could prove to be lethal.

[@LifeandLiesSyra]

Both what Ravan Old said and Muscle Control from Maxick. Especially when rehabilitating you do not want to load your body in a way that it may aggravate issues. Needs to be done appropriately. Muscle Control does not load the body so it is pretty safe and it is also selfregulated so you do not need to perform anything out of your possibilities.

[@GoldenEraBookworm]

Bodyweight is a good start, but be careful.