At one point or another, we’ve all seen the great results that can be found by using twenty-repetition squats. Your lungs explode, your legs are pumped like never before, but you grow in ways previously thought unimaginable. If you want thunder thighs and to add some real mass to your frame, then twenty rep squats are the way to go. Let’s look at a few ways we can use the twenty-rep plan for other mass building movements to help spurn some new muscle growth.

Twenty-Rep Bench Press

You’re going to need a partner for this, unless you like the idea of 225 pounds crashing down on your rib cage. Complete your first ten reps as usual, right about to the point where you can’t move the weight any more. Then, fight tooth and nail to move repetition number eleven. Have your spotter move the weight a bit. Take a few breaths. Reluctantly complete repetition number twelve. By now, you should know what is in store for you. Keep on pumping out the repetitions until you hit twenty. Then, your chest day is complete! Alternate using flat and incline benches every other week.

Twenty-Rep Deadlifts

Pick up the weight twenty times and you can call it a day. Unfortunately, the weight you’ll be using isn’t exactly light. That’s okay. Through the use of hard work, willpower, and plain ol’ spotter motivation and degradation, you’re going to move the weight 20 times. Wear a back brace, and use chalk, gloves, and wrist wraps as needed.

Twenty-Rep Rowing

The good news here is that if you fail, you just drop the bar. Pick it back up and keep on rowing, until you have reached the magic number of twenty. Wrist wraps might help a great deal, but it’s going to be sheer determination that moves the weight after repetition number 12 or 14. Make it to twenty following your 20-rep set of deadlifts, and your training day is complete!

Twenty-Rep Curls

This is a chance to really get the best pump you’ve seen in a while. The premise is simple. Choose a weight that allows you to complete 10 reps, and find a way to get twenty out of the set! Breathe as much as you need between repetitions, but never let go of the bar. You’ll be swinging the weight by the time the last five repetitions arrive, but that is acceptable, as long as muscle stimulation is achieved!

Use your imagination for other twenty rep exercises which may benefit you. There are some areas where you might not want to reach that high a rep number with failure, as you may be placing your body in a precarious situation. Seated dumbbell presses for the shoulder is one dangerous exercise as it is. Do you want to risk your shoulder joint failing at repetition number 17, with that much weight hanging over your RC or AC joint? Probably not. Any exercise that places undue stress upon a particularly area prone to injury should be avoided. Twenty rep lunges are another exercise on which you might want to pass.

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