The 20 rep breathing squat

**FingerorMoon?** · Posted On: 8/05/2003 10:49pm

Has everyone heard of this ?
Has anyone tried this ?

This is an old school exercise, and its been claimed many times that nothing puts on more real muscle (ie. functional, not aesthetic) than this exercise.

Before the bodybuilding explosion of the late 50s, early 60s (where emphasis moved from strength training, to aesthetic training) this was one of the more popular exercises for the hardcore lifter.

Bruce Lee was apparently a big advocate of this exercise and to my suprise this exercise is actually listed in the book 'The Art of Expressing the Human Body' which lists Lee's exercise routines.

If you attempt this, it should form the base of your weight training.
Make sure you put it on a day where you will be fresh, and you don't have training the next day (and probably the day after...)

After stretching your legs, and doing a warm up set, you get right into it:

1 set for 20 reps.

You use the same weight you would for a set of 10 reps.

NOTE: When starting off put the weight down 20-25% as your body won't be used to going for 20 reps. Build back up slowly.
Don't attempt to this if you have a pre-existing injury, or are new to weight training.

All reps are to parallel - no cheating. Use a mirror or a spotter to make sure you are going down to parallel.

It's entitled the breathing squat as you can take as many breaths as you want in between reps - however, the bar must stay on your shoulders at all times. From experience I can tell you, that when you've got the heavy bar on your shoulders after 15-16 reps, pausing to breathe does NOT make the thing any easier.

This can build massive strength, endurance, and greatly tests your mental discipline and ability to deal with pain - the bar does not feel good being on your shoulders that long :)

You should feel just about dead by the 18th rep.

Put 1 to 2 kg more on the bar each week.

I can tell you from experience that this exercise is a bastard, but if you are into weight training and are looking for something different this can boost your training.

Have a go.

cheers,
FoM

PS - as with any exercise info you read, use at own risk, clear with your doctor/phsyio first....

Edited by - fingerormoon? on August 05 2003 22:51:27

**IndoChinese** · Posted On: 8/05/2003 11:48pm

REMEMBER PENN STATE.

peace.

<marquee>REDANTKUNTAO</marquee>
<marquee> INDONESIAN GUNG FU</marquee>

**FingerorMoon?** · Posted On: 8/06/2003 12:13am

I'm Australian.
Please enlighten me.

**IndoChinese** · Posted On: 8/06/2003 12:28am

you dont know? maybe you just forgot. the guy at the weightlifting competition who blew out his colon doing a squat. he screwed up his breathing....

search topic,

"worst injury ever"

peace.

<marquee>REDANTKUNTAO</marquee>
<marquee> INDONESIAN GUNG FU</marquee>

**FingerorMoon?** · Posted On: 8/06/2003 12:39am

Ah, yes that one!
(didn't know the connection to Penn State though..)

I doubt anyone here will be attempting to shift even 1/2 the amount of weight that guy was.

Then again, we've often heard about Dochters strength so maybe... :)

**Boyd** · Posted On: 8/06/2003 2:11am

I believe you've just described the most frightening exercise ever, Finger. Well, outside of some crazy plyometrics-deadlifting hybrid I'm sure athletes do.

Our horse is too dead, our jockey's too big, our trainer's too old, and I'm too dumb to know the difference!

**MrYoya** · Posted On: 8/06/2003 2:28pm

Actually, I just got the book "Super Squats" that bases its entire routine around the 20 rep squat. Before that I only tried it once because of a Muscle & Fitness article, its the toughest exercise there is. It's supposed to pack on muscle like crazy and I'm gonna try it out for the next 6 weeks to see what happens.

**FingerorMoon?** · Posted On: 8/06/2003 6:20pm

Yoga - Cool, let us know how you go!

One quick tip, make the 'test period' closer to 3 months. 6 weeks may not be enough to reap any benefit.

**PizDoff** · Posted On: 8/08/2003 1:55pm

where did you get Yoga from?
:)

6 weeks you should be gaining though, a good diet is key

maybe 5 lbs is good?
Edit: Muscle bodyweight gain I mean

--
Slacking, No Work, and ADD

"Having no strength? I don't think it matters in a fight unless you have the wrong attitude about it."

Edited by - pizdoff on August 08 2003 13:57:51