I know, you’ve heard it before: “You can build muscle and lose fat, and all it takes is 20 minutes a week!” There’s probably an infomercial airing right now making the same claim. But the program I’m about to reveal actually delivers.
Here it is—don’t blink because it’ll go by fast…
- Back Squat
- Chin-Up
- Hex-Bar Deadlift
- Parallel-Bar Dip
Loading parameters: 1 set, 20 reps, 2-0-1-0 tempo, 5-minute rest interval
At first glance, this routine doesn’t seem too challenging, especially with just one set per exercise and five minutes of rest between sets. But here’s the catch: each set is performed with a 10 repetition maximum (10RM) load. In simple terms, you’ll be doing 20 reps with a weight that would normally max you out at 10 reps.
How Is That Possible?
It’s called rest-pause training. You take a set to failure (which in this case is 10 reps), rest for 5-10 seconds, then squeeze out another rep or two. Rest again for 5-10 seconds and keep going in this manner until you reach 20 reps. By that point, you’ll probably collapse! But by the time you regain consciousness, five minutes will have passed, and it’ll be time for the next exercise.
The “20 reps with a 10RM load” method isn’t new. Randall Strossen’s classic book Super Squats was based on this concept. What’s unique here is applying this method to exercises beyond the squat and structuring them for maximum effectiveness.
The Mental and Physical Challenge
Although this approach has been around for ages and it works, it demands serious mental and physical fortitude. When both your body and mind scream “STOP,” you have to keep going. The human body loves homeostasis—it wants to maintain the status quo—but you must push it beyond its comfort zone to force adaptation. The good news? You’ll have an entire week to recover before your next workout.
A Word of Caution
Don’t start with your true 10RM right away. You won’t last! Instead, begin with 75% of that weight for squats and deadlifts, and stick to body weight for chin-ups and dips. Warm up thoroughly before each session and gradually increase the load every workout (e.g., 5-10 pounds on the chin/dip belt and 5-10 pounds per side on the barbell).
Back in the ‘80s, the 20 Minute Workout television show was wildly popular. Women loved it for the “aerobic” workout, and men… well, they loved it for other reasons! (I once trained a producer of the show, and he told me it’s still a hit in many prisons.)
This 20-minute strength workout won’t have the same appeal. You’ll dread it—but if you train hard and eat right, you’ll finally spend more time outside the gym than inside it… and you’ll get results!
