20 rep squats are by far the best way to pack on muscle and create the body of your dreams.
There two main parts to this: breather squats and milk.
You need to drink a gallon of milk a day while you are on this program.
If you are worried about the fat, then get skim milk, but I personally just get the 2%.
The second part is the breather squats.
You need to find out the weight that you can only do ten times, then do it twenty times.
To rep out twenty rather than ten, we need to use a method called "breathers".
This method is also referred to as man makers, ball breakers, and world crushers.
After every squat (make sure you break parallel), take three big breathes and do your next squat.
This will enable you to do more and give you just enough energy to get all of them out.
This is an extremely intense exercise and adds pounds muscle to your whole body because of the amount of hormones released during the work out (assuming you gave your body enough nutrients to grow, and that is what the milk is for).
You will do this three times a week, and drink a gallon of milk every day.
It is recommended to throw in some more arm and chest exercises such as bench press, military press, bicep curls, nose breakers, etc.
However, do not work out your legs any more, with the exception of your calves.
Adding in more leg exercises is an easy way to over-train.
If you over-train a something, then you will have to take a few weeks off just to start building muscle again.
Most people that follow this workout routine pack on about 15-20 pounds of lean muscle throughout their bodies over the course of two months.
If any of you out there try it, then I wish you the best of luck.