20 Rep Breathing Squats

The old method of squatting for 20 repetitions with deep breathing between repetitions is one of the most used programs in strength.

Effectively you’re creating a “rest-pause” or “cluster” scenario where it’s not a true 20RM but actually more like a 10RM extended out to 20 rep because of the small rests.

Because the squats become very hard as the set progresses there is a new learning stimulus that isn’t there when your muscles are fresh - Franz Bosch has explained this well in his work.

Another coach who’s been a big fan of the 20 repetition approach for athletes in Michael Yesis. He argues that one set for 20 is easier to recover from and results in superior reward to cost benefit than traditional lower repetition training.

Test for yourself!

My plan is to squat for 20 repetitions each day for 7 days increasing the weight each session and taking longer pauses between repetitions up to taking 3 breaths on a heavy day.

While you can use this method to create out of body, 12/10 type intensity we really only want to work like that in an emergency or maybe 2-3 times per year or to win a bet. Always keep some energy in reserve because you’re going to be squatting again tomorrow.

At least for your first year of squatting everyday the main goal is always to squat well the next day. If that is maintained then personal records will be crushed and goals will be achieved beyond what now seems possible.