World Education

This article goes to the people that are not on a diet to lose weight, but are wanting to gain weight mostly in the form of MUSCLE.   If I were a young high school football player, I would definitely be implementing this secret into my workouts.   So yes, there is a little secret that can potentially put 10-20 lbs. of muscle mass on within months without using steroids or any other muscle enhancing formula.

So what is that secret?  Should I publish an e-book and make you pay $20 to download it so you can discover the “secret”.   No, I’m not going to do that.   Some of you might already even know it, but a lot of you might not.  This secret is not only good for those wanting to add mass naturally, but also for those who are older and want to improve the fitness level and perhaps feel a little younger physically even though they are already involved in a workout program. 

Ok, I’ll tell you the ”secret”.   But it’s not really a secret, it’s been around for years.   It’s a technique known as “20 rep deep breathing squats”.   Very few people are ever willing to perform them because it is very grueling.   But they do work, and I know because I gave it a shot once. 

Here’s how it works:  if you lift weights, have a session one day where you just do squats.   Except this time, you are only going to do 2 sets.   That’s right, 2 sets.   The first set will be a set of 10 reps with light weight.   Now, on the second set, you will choose a weight that you can do 10 times, but is still very heavy so that you can barely squeeze off a couple more reps after hitting 10.   Now, once you’ve hit 10 reps, do not put the weight back onto the rack.  Take 2 deep breaths and perform 1 more squat.   Pause again by taking 2 more deep breaths and perform another squat.  Do this until you perform 15 reps.   Don’t put the weight on the rack yet!   Now, take 3 deep breaths and perform another rep.  Take 3 more deep breaths and continue this process until you can squeeze off 20.   Once you are finished, you will want to hit the floor and  you will be completely out of breath and be completely exhausted.    Immediately grab a dumb-bell and lay on your back on a bench and perform 10 - 20 reps of pullovers taking extremely deep breaths.  The weight does not have to be heavy.   This is done to help expand your lungs and get more air. 

So it’s only been about 15 minutes and you are done with your workout!  That’s it.  So why not just perform 4 sets of 10 reps for squats?  What’s the difference?   Well, I cannot tell you what goes on with the human body, but the human body is more sensitive than any of us realizes.   Performing 20-rep deep breathing squats (and you MUST do the breathing; 2 deep breaths and 3 deep breaths) turns something “on” in the body differently than if you were to do 10 reps with a heavy weight, sit and rest a few minutes, and then get back up and do 10 more.   It taxes and stresses your body in a certain way that I think turns a gene “on” and tells your body to grow because it is under a different type of stress.   But it’s just not your legs that gain muscle.   It signals something in your body to add mass even in your upper body.

These do work.   They were implemented by strength training experts back in the 1970’s and were known as the exercise that turned boys into men.   Everyone always packed on the mass when performing these.   But they are tough, in fact almost unrealistic to do if done right.  It’s something that you might only want to implement once every week or two because it will burn you out of your workouts very quickly.  It will make you dread working out after the first couple of sessions.   Which in turn makes you not want to workout anymore which then haves a negative effect overall.   And of course you gotta eat the high quality food too.   You don’t need to take any supplements, but do get 4 - 6 meals a day full of plenty of game meat protein, fruit, and slow digesting complex carbs such as brown rice, sweet potato, or oats.

I’ve tried them before, and they definitely do work.  I started to put on a few pounds of mass, but I very quickly burnt out.   But now that I am writing about them, I am going to start implementing them into my workouts again to kickstart my fitness level.   They’re tough, but it is a proven method that really does work without taking drugs or cheating.  10 - 20 lbs. of quality muscle is great for any high school footballer or workout buff.

Categories: Fitness