A New Twist on 20 Rep Squats

Hail to the Dinosaurs!

One quick note, and then we'll talk iron.

1. The Dinosaur Files

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2. A New Twist on 20 Rep Squats

I started the morning with an email from
one of our long-time Dinos - who had a
very interesting question:

Hi Brooks,

Can you write about what modifications an
older Dinosaur would use to be able to do
breathing squats with a Trap Bar?

Thank you for all your advice, support and
motivation. I'm in the best over-all shape
and health of my life, and your no-nonsense
approach is a big reason why!

Zail K.

Thanks for your kind words, Zail. It's always
good to hear from you.

Many older Dinos prefer to use the Trap Bar
for their lower body training. It's often easier
and more forgiving for them than a squat bar.

So your question is a natural.

There are at least three different ways to do
breathing squats with a Trap Bar.

1. 20 Non-Stop Reps

You can hold the bar in your hands for the full
20 reps without letting go or putting it down.

The problem with this approach is that your grip
will usually give out before you finish the set.

You could use straps, but even so, there's another
important consideration - you need to make sure
you perform each rep in perfect form, with a flat

Most guys who do 20 non-stop reps will start to
round their back - and that's no good, especially
for an older Dino.

I prefer to lower the bar - not drop it, but lower
it - re-set, and then perform the next rep.

Which leads us to . . .

2. 20 Singles

This is my preferred way of doing high rep deadlifts.
You break the set of 20 reps into 20 singles - and
do each one in perfect form.

This works well with breathing deadlifts because it
lets you focus on plenty of deep breathing on each

And that leads us to . . .

3. The Breathing Part

You can lower the bar to the floor, stand up and do
your breathing, and then do the next rep, lower the
bar, stand up and repeat.

Or - you can can complete the rep and do your
breathing with the bar in your hands.

I prefer the latter - because it means you're doing
a heavy shrug with each breath.

Deep breathing with a bar in your hands will work
your lungs to the max - as well as hitting pretty much
everything else.

It's a stand on your feet, total body, muscle mass
and strength building classic.

Also, note that you can do one deadlift followed
by one or two shrugs with the bar in your hands -
lower the bar - let go, sand up and take another
5 or 6 deep breaths before the next rep. That's
actually a very practical and effective way of
doing it.

After your deadlifts, so a set of LIGHT breathing
pull-overs - or maybe two or three sets!

4. Training frequency

We'll cover training frequency tomorrow - be
looking for it!

Yours in strength,

Brooks Kubik

P.S. For more about result-producing and effective
workouts for older Dinos, grab Gray Hair and
Black Iron:


P.S. 2. My other books and courses are right
here at Dino Headquarters:


P.S. 3. Thought for the Day: "Older and smarter
can mean older and stronger." - Brooks Kubik