The bodybuilding world is familiar with all forms of cardio and exercises which do not need any equipment. The best way to burn calories and have chiseled muscles is to have a heart-burning cardio session, only possible with squats, curls, push-ups, planks, and crunches among others. However, if you ask someone to do 20 reps of curls they will not hesitate, they will also not shy away from doing 20 reps of push-ups even if it is hard but if you ask them to do 20 reps of squats then they will shiver before even trying it out.

The 20 squat program has always been a long and fabled history in the fitness and bodybuilding community. This is because it emphasizes the most basic form of exercise which is the best way to gain the greatest number of muscles. It includes classic barbell squats, a lot of hard work, and a massive amount of mental strength and hard work. This process was first implemented by Joseph Curtis Hise, or J.C Hise and he discovered the 20-rep squat methodology. Let’s see how he did it.

History of the 20-rep squat program

People in today’s day and age require quick fixes and faster solutions to everything and do not have any attention span when it comes to gaining results. The online influencers give the fastest and the most effective methods of fitness and growing muscles however these workout programs are not anything new. They originated in the 1930s and continue to be a viable routine in the 21st century.

The 20-rep squat also originated from these programs and was first popularised when Babe Ruth was famous for his Baseball playing. Since then, this plan has been a go-to solution for increasing muscles as well as increasing fitness.

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One of the very first names to be associated with implementing the mass building routine was JC Hise and he was a reader of Mark Berry’s work. He also wrote to the American national weightlifting champion, author, and trainer to announce his results after following the 20-rep squat challenge. He had gained almost 30 pounds of muscle in one month and would also become an influencer in his own right. Why was squatting more effective and accepted than weightlifting?

Reason for 20 rep squats to become famous

People loved squats in the earlier days and expressed their appreciation for this program because they did not have the economic state to afford heavy weights. Secondly, this method was more practical, and early gym workouts had their origins in flat-footed squats.

Terry Todd previously expressed the aversion of many people against weight training in the early 1900s and said that heavy weight lifting would make people gain unnecessary muscle.

The result of such fears made people accept squats and different variations like the flat-feet squat and the tippy-toed squat became famous among the people of the 1990s.

What is the method of these squats?

With the 20-rep squat program, you are not just performing a set of squats but there is a special breathing technique that you need to follow. There is deliberate deep breathing which is mandatory for the squats to work effectively.

During the squat, you need to deliberately inhale and exhale multiple times and do intentional breathing between individual reps. This needs to be done for the full set while keeping the weight on your back for several minutes at a time.

Therefore, a long time under pressure and tension helps the body trigger systemic muscle growth. Even the latest fitness science has proven the fact that the potential muscle- and strength-building benefits of this type of mid-repetition resting protocol. The Instagram page Jailhouse Strong posted about the 20 rep squats and the caption read, “In the 1930s, weightlifting pioneer JC Hise discovered what was considered a mass-building miracle by doing one all-out set of 20 reps on the squat.”

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It also mentioned that entire books have been written on 20 rep squats and to this day this exercise is maintained by fitness enthusiasts. Would you try it?