hi, I am randy, many people feel that they have a sense of distance for large weight bench press squats, but in fact, this is not the case, through the system of training most people can get the intention of not getting progress, just like the training camp partners in 8 weeks to increase the total weight of 60kg.
Some of the training plans in the training camp are made by me for the trainees to try, and some are the more famous training plans on the Internet for reference. Big 20 is a very well-known training program that has been used by many professional bodybuilders and strengthlifters. It is recommended that you do not try independently without a strength lifting foundation or a qualified coach following.
Big 20 squat training is a very old school, the old way of training, in 1980 when the leg king Tom Plaz brought it to the world of bodybuilding, and it is also one of his most frequent training methods, allowing you to squat your own 5rm 20 times in 6 weeks!
(New Mexico)
Sounds incredible, I agree!
Of course, this training program is the most helpful for beginner and amateur bodybuilding strengthlifters, and it is really difficult to achieve for the top athletes at the largest level.
This training program is designed to help you grow your whole body in cases of weight, latitude, and overall 1rm strength. Simply put, if some people don't quite trust the effects of this plan. If your weight is 80kg and squats are 200 lbs and 5rm, you'll gain 85kg by the end of the sixth week.
Then squat 5rm 20 times your previous weight sounds very believable. Therefore, if you want to achieve such an effect, and increase your strength, you must eat more and gain weight. The consumption of this training program is extremely large, so there is no need to remind your body that it will naturally increase the amount of your meal, and the most important point is not to deliberately control the amount of food, maintain the intake of healthy food, and maintain the intake of calories. Eating more and practicing is the best way.
How is big20 training implemented?
Duration: 6 weeks
Number of squats: 3x/week, 20 squats per squat 1 set
Weight: This training plan is best calculated in pounds, first finding your own 5rm, then subtracting 90 pounds. That's the weight you start with, every squat, and add 5 pounds for the next squat for 6 weeks. At the end of 6 weeks, you can try 5x5 training, or wait another 6 weeks and then implement big20 again.
Specifically,
The squat starts with a 200-pound squat 5 times exhausted
Week one, first day squat weight 110 pounds squat 20 times, 1 set, end, do not need too much warm-up, up to 1-2 sets of empty bars. Other movements after the squat are arranged at will, preferably with a push, pull, and abdominal movement.
Each workout adds 5 pounds, which means that the first day of the first week is 110lb squats 20 times, and by the last day of week 6 you will be using 20lb squats 20 times.
The most basic one is a big 20 training plan
Monday
Wednesday
Saturday
Squat 1 set 20 times
1 group 20 times + 5 lb ~ 2.5 kg
1 group 20 times +5lb ~ 2.5kg
Push, barbell push shoulder 4x10
Freedom to arrange
Pull the rope down 4 sets 12 times
Abdominal 20kg load-bearing plate 5 groups for 1 min
Milk
Why do you need to drink 1 gallon a day, which is 3.79 liters of milk. Because of this training program and its difficulties, the recovery of the body, the physical requirements are extremely high. If you don't consume a lot of protein and calories during this period, it will be extremely difficult for most people to get the training results described in the plan. It's almost impossible to be clear.
1 gallon of milk per day to 3.79l whole milk, which is quite a well-known way to gain muscle in the bodybuilding world. Basically any sports athlete will drink about 1l of milk per day.
1 gallon of milk, 180 grams of protein, 80% casein, 20% whey protein, plenty of saturated fat to help you make testosterone.
But this is not necessary, if you can guarantee the extraction of enough calories per day, (than to maintain body weight calories to eat 600-1000 + calories), protein to maintain at 1-1.5 g / pound body weight, you can also increase strength in the same way. What's important is that the training program is extremely painful, and most beginners have no way to complete or get the promotion mentioned in the plan without coaching.
Boosting strength requires a lot of different plans to stimulate, and not everyone can win the world championship with the same plan every week like Ronnie. Progress lies only in training in a methodical way.
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