Back to 20 rep Super Breathing Squats

**b56** · 07-18-2010, 10:03 AM

I am still a little confused about the 20 rep Super Breathing Squat program. There seems to be a lot of variation as to how you do those 20 squats (and for all I know they are all good). Peary Rader says one thing, Randall Strossen says another, and Bradley Steiner comes up with a third, and so on.

The 20 rep Super Breathing Squat program is essentially a rest pause technique. And while the weight that you use changes from program to program, for the most part they commonly seem to suggest starting with your 10 rep max and adding weight each week.

But they also seem to differ on the amount of reps after each pause. Some say that you load the bar and do 20 singles with a coupe of deeps breaths in between. As the rep count gets higher you should be taking more breaths.

I have also seen it prescribed as doing the set of ten as usual and then do ten single rest pause reps.

Last night I saw yet another version that suggested you do the 10 reps as usual, take the short rest and knock out as many as you can (1-3 reps), take another short rest and again knock out as many as you can (1-2 reps), and continue until you hit 20. If done right the last 2-4 should be singles.

Which is it?

**Gazhole** · 07-18-2010, 10:15 AM

The way i have done it is the way it's laid out in Super Squats:

Start with a weight around your 10RM (most people start a bit lighter, which i reccomend). Do a set of 20 reps with 3 deep breaths in between each rep, and increase the number of breaths as and when you need to. Immediately after the squats, do a set of 15-20 light pullovers. Then continue with the rest of your workout. Do this 3 times a week, and add weight to the squats every workout. Eat a shitload of food and drink a lot of milk (at least 6 pints a day - bare minimum).

If you want more detail, i wrote up the program on my website (see my signature).

To be honest, it doesn't matter too much how you go about it. So long as you are doing the breathing, the squatting, and the eating you'll gain weight on this program.

**ceazur** · 07-18-2010, 05:42 PM

Originally Posted by Gazhole

The way i have done it is the way it's laid out in Super Squats:

Start with a weight around your 10RM (most people start a bit lighter, which i reccomend). Do a set of 20 reps with 3 deep breaths in between each rep, and increase the number of breaths as and when you need to. Immediately after the squats, do a set of 15-20 light pullovers. Then continue with the rest of your workout. Do this 3 times a week, and add weight to the squats every workout. Eat a shitload of food and drink a lot of milk (at least 6 pints a day - bare minimum).

If you want more detail, i wrote up the program on my website (see my signature).

To be honest, it doesn't matter too much how you go about it. So long as you are doing the breathing, the squatting, and the eating you'll gain weight on this program.

**unclem** · 07-18-2010, 09:11 PM

i didnt know wat its called but iam using only 225 for 5-10 and climbing as my knees r fucked up. but iam going to try for 20 the strct way. but i wont go higher as my knees are overused enough. but now i know wat to call it. i dont listen to wat the " experts say " i do by feel of movement.

**Phineas** · 07-18-2010, 09:33 PM

Originally Posted by ceazur

**unclem** · 07-18-2010, 09:44 PM

is everybody enjoying there midnight caffiene kick lmfao..............

**CaptainNapalm** · 07-18-2010, 10:43 PM

The slower tempo and deep breathing with pauses between reps in the upper count ranges of the exercise is suggested in order to execute the weight. Dont worry about all that for now. Get through the 20 reps and increase the weight by at least 5 lbs pwer workout, eat well and rest and you will gain

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