20 Rep Squats: The 'Widowmaker' Routine Explained

The "Breathing Squat" Routine

In the history of bodybuilding, few programs are as legendary—or as feared—as the 20 Rep Squat .

Popularized in the 1989 book Super Squats , this routine claims to put 30lbs of muscle on skinny "hardgainers" in just 6 weeks.

The premise is deceptively simple:

Take your 10 - Rep Max.Squat it 20 times.

The Math Doesn't Add Up

"Wait," you say. "If it's my 10-Rep Max, I fail at 10. How can I do 20?"

You don't do them continuously. You do Breathing Squats.

The Protocol:

1. Reps 1 - 10: Perform these normally.You are gassed.Your legs are burning.You want to rack the bar. Do not rack the bar.
2. Reps 11 - 15: Stand at the top.Lock your knees.Take 3 - 5 huge, deep breaths.Brace.Do one rep.Stand and breathe again.
3. Reps 16 - 20: This is the "Widowmaker" zone.You might be taking 10 deep breaths between reps.Your vision might blur.Your legs are shaking.But you do one more.And one more.

Why It Works

1. Metabolic Stress(Hypoxia): The time under tension(TUT) for a set of 20 breathing squats is often 3 - 5 minutes.This creates an unparalleled metabolic environment for growth hormone release.The muscle is starved of oxygen for minutes at a time.
2. Mental Fortitude: It forces you to realize that your mind quits way before your body does. You can do the rep; you just don't want to because it hurts. Breaking this mental barrier unlocks gains in every other lift.
3. Ribcage Expansion: The sheer volume of heavy air intake under load was rumored to expand the ribcage("H-Frame").While anatomically debatable, it undoubtedly strengthens the core and intercostal muscles like nothing else.

How to Program It

Do this once a week.If you do it twice, you won't be able to walk.

• Monday: Squat 1x20. (Follow with light Pullovers to stretch the ribcage).
• Thursday: Light Squats(3x10).
• Goal: Add 5lbs to the bar every Monday.
• Duration: Do this for 6 weeks.Then take a long break.

Warning: Have a spotter.You might actually collapse on rep 19. It is not for the faint of heart, but it works.

Eating to Survive

You cannot do this program on a calorie deficit.You need fuel.

The old school recommendation was "GOMAD"(Gallon of Milk a Day).While extreme(and hard on the digestion), the principle stands: Eat everything in sight.

If you aren't gaining weight on the scale, you won't survive the squats.You need a surplus to recover from this level of systemic trauma.