Muscle gaining workouts can often be hard to find. Most things work but nothing will work forever. Once a routine stops producing results it is then time to switch to another one. In this article I want to share with you one killer routine that has produced results for a countless number of people for over 5 decades. It revolves around doing one heavy set of 20 rep squats.

20 Rep Squat Routine

If you have been looking for good muscle gaining workouts nothing will beat the 20 rep squat routine. It is also known as \”Squats and Milk.\” After warming up start with a moderate weight and proceed to do one set of squats for 20 reps. After each rep pause for a few seconds and take a few deep breaths. Trust me, you will need to! After you finish your set you immediately take a light barbell and start to do a set of pullovers for 20 reps. This will help to expand your ribcage.

Progression is the Key

The idea is to progress by adding 5 pounds each time you squat and still get your 20 reps. Doing this will cause even the hardest of gainers to grow like a weed. There is no exercise that is more anabolic than the squat. After you squat you will release more testosterone and growth hormone into your system. Squatting like this can also leave you in need of serious recovery. You can try this workout 1-3 times a week. A true hard gainer would be better off with once per week.

Stick to the Basics

One of the fundamentals of muscle gaining workouts is to stick to the basics. After your set of squats you should do other basic exercises for the rest of your body. Next you will do dips or bench presses for your chest followed by pull-ups or bent over rows for your back. Each exercise should consist of 3 sets. That is recommended for a true hard gainer. If you find that your recovery is a little quicker you can also add a few additional exercises such as barbell curls and shoulder presses.

Adopt the Correct Mindset

One thing that is true of all muscle gaining workouts is that they are not easy. Squatting like this is extremely difficult and it will take extreme determination to complete your set. There will be times when you will want to quit but you if you want massive gains you must stick it out. It can often take up to 3 minutes or more to complete your set. Trust me, it\’s tough! Don\’t forget that proper nutrition is vital to making this work as well. That is why some call it the \”Squats and Milk\” program. Enough protein and calories is essential to repairing your muscles.

I would recommend giving this routine a try for 6 solid weeks and see how it works for you. I am sure you will be amazed at your strength and size increases. It is one of the most effective muscle gaining workouts that I know of!

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