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Bodybuilding Squat Routine



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Bodybuilding Squat Workout


There are very good reasons why the squat is regarded by most bodybuilders as the king of exercises. If you are squatting with correct form and you squat on a regular basis 2 or 3 times a week you will increase your core strength and the lean body mass on your frame.

Although there are many different ways that you can approach your squat training, the 20 rep system is probably the best. Without going into the specifics of correct form when doing a squat we will briefly examine how to apply the 20 rep squat routine twice a week on a 6 week cycle.

If you have never done the 20 squat routine then weight selection is important as you start off with the 6 week cycle. The objective is to increase the weight that you squat with keeping good form by 5 pounds with every workout. This means that if you are squatting twice a week for 6 weeks you are planning 12 workouts.

Taking you 5RM you would then subtract 12 X 5 to find the starting weight that you would squat with. For example if your 5RM is 300 lbs you would then subtract 60 pounds which would mean starting your 20 squat routine with 240 lbs for 20 reps, increasing the weight by 5 pounds with every workout.

We all have a different ability to recover from a hard workout so you need to always be taking a close look at your ability to recover. The workout listed below can be done three times a week if you are able to recover quickly or you have been training on a regular basis for more than 18 months.

It is important to note that the short workout below assumes that you are warming up correctly, eating correctly and that you are making sure that you are getting adequate and good quality rest. If you find that you recover fast then this workout can be done three times a week.

Barbell Squat 1 X 20 reps
Bent-Arm Pullovers with D/B or B/B 1 X 20 reps
Stiff-Legged Deadlift 1 X 15 reps
Bent-Arm D/B or B/B pullovers 1 X 20 reps
Barbell Bench-press 2-3 X 10 reps
Bent-over barbell rows 2-3 X 15 reps
Standing Military Press 2-3 X 12 reps


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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