Everyone reading this is probably already sure what exercise I'm going to talk about here. And you're probably right. However I'm going to describe a method that will make the exercise much more productive for gaining mass and strength.
The squat has been the king of all exercises for decades. It's reputation has yet to be challenged even by today's high tech machines. It is the best exercises simply because of the amount of weight that can be supported by the body in this position. Why is the deadlift not the king though. Most people can handle far more poundage in the deadlift once they have applied themselves to the exercise for some time. The reason is because of the tension time in the squat. If one performs deadlifts there is always at least a brief pause at the bottom of the movement where the body doesn't have to support any weight. Thus giving the exercise a rest-pause type of feel. This is especially true when using very heavy weights because the lifter will take definite pauses at the bottom of the movement.
In the squat, however, taking a pause still means that your body has to support the weight. Pauses in the squat are taken at the top of the movement with the weight rested atop the shoulders and baring down on the body. Although the body is in a position of considerable strength and most of the tension is off of the quadriceps the back and traps must still hold the body erect under the weight. This gives the Central Nervous System (CNS) considerable stimulation throughout the movement, even when resting at the top.
This is where the idea of performing 20-rep squats came into being. If you have never performed squats in this fashion be prepared for some real discomfort. Of course the results will make the temporary pain well worth it. So lets dig in and see what this exercise is all about. I'm going to assume that you already know how to perform the squat properly and we'll will dive directly into how the 20-rep breathing squat is performed.
Begin the movement with a weight in the rack that you would normally do about 12-15 reps with. But this time you WILL do twenty. It is possible if you can force yourself through the pain barrier. Now duck under the bar placing it on your shoulders as you would normally and back away from the rack to prepare for the first rep. Now follow these steps:
Take (at least) three slow deep breaths
Descend slowly to just bellow parallel
Drive back up to the top concentrating on pushing your heels into the floor.
Now repeat these steps until you have completed 20 reps. Don't forget the deep breathing between reps, at least three deep breaths. This breathing time does two things. It prepares your body for the work to be performed in the up coming reps and it increases the time that your body has to hold the bar. By the time you get to ten reps you will most certainly be in some real pain. Your upper back and traps will begin to ache and your legs will begin to shiver. But you will muster on through the pain. At this point 5-6 deep breaths may be required before you can complete each rep but you will go through each rep slowly and under control. You push on through the pain and finally, breathing very heavily and in total agony you get to the final rep and rack the weight. You've done it. Now give your self a good pat on the back. That's the one and only set you have to do. And if you've done it right, it'll be the only set you would want to do. This type of training is extremely demanding and is a true test of ones mental metal. But if you can push your mind beyond the physical pain the rewards are yours for the taking.
