In this video I cover the classic 20 rep squat program. Also known as "Squats and Milk" by a lot of the old time bodybuilders. This is a killer workout that will literally force your body to grow like nothing else. http://www.LeeHayward.com/squats...
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Lee Hayward: Hey, how was going? Its Lee Hayward here from LeeHayward.com and today I'm going to take you through the 20 rep squat program. Now this is the Kick Ass Program that you probably heard about especially if you have been following along with my website and stuff because you know I'm a big fan of this program. Its one of my, it's a lovely relationship, I hate to do but I love the results it brings. So what I'm going to do now is just take you right into the gym and breakdown exactly, how to do the 20 rep squat program. Alright to start things off you should do a thorough warm-up and I'm not really going to go into the whole details of warming up here because I actually covered that in one of my most recent videos, so again if you search to my recent videos, if you want the full details on how to warm up properly but for the actual workout itself you want to start with the weight that you can rep out for 20 reps and I would start conservative with this weight, don't jump too heavy too soon. You want to start with the weight that you know you will be all the squat for 20 reps on your own with no help for responder because what you are going to do is each workout you are going to add 5 pounds to the bar and continue to get those 20 reps. It doesn't sound like much but those little 5 pound jumps workout, after workout, after workout, its going to add up and over the course of several week, I mean those weights are going to build up quickly so that's why you want to start off conservative and then ride the wave of momentum throughout this workout. One thing you will notice as you do in the 20 reps squat program is that the first few reps say like the first five or ten, you can pretty much bang them fairly quickly and then the last 5 to 10 reps you are going to have to really paste yourself and probably take several breadths in between each rep in order to get the full 20 reps. Now for the sake of video time I'm actually going to cut this video clip here short because it does go on a bit. It usually takes me a couple of minutes or more to do a full 20 rep squat and like I said that I don't want to just bore with you details but you can trust me I did complete all 20 reps, I didn't cheat. Right after you finish your 20 rep squats you want to move in and do a light set of 20 rep pullovers and the purpose of this exercise its not a heavy mass moment here but it's a stretching exercise to help stretch out your chest and stretch out your lats and to actually add some depth to your torso. So what you will do is take a light weight, I like to use the easy bar here I just find it comfortable and you will do 20 reps of pullovers. With each rep you want to hold it in the bottom for a second and so really get a good stretch throughout the chest and ribcage and the lats and to even enhance the stretch more, make sure to take a deep breadth at the beginning of each rep and hold it while you lower the weight down, keep your air in and then breadth out at the top there when you got the weight locked over and this is a great exercise like say it's a stretching moment not a mass building moment. For the rest of the workout what we are going to do is a circuit routine of body weight exercises. I personally like to do pull-ups, dips and sit-ups. I just find these are awesome exercises, they work at all your major upper body muscle groups and it really complements whole 20 rep squat program because its comprises of mostly bodyweight exercises. The key with bodyweight exercises is that you are moving your entire body through space and you are activating a higher level of neuromuscular activation, that's prior to the reason why this program is so effective. You'll notice here with the pull-ups that are actually alternating my grips, so I'll probably start with like wide grip and then I may do like an alternative grip or I'm like do like underhand grip, parallel grip whatever but I'll just mix it up with each set. After the pull-ups I move into d

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