Crazy Twenty – a program for explosive growth in strength and mass

Break out of your training routine and get ready to explode in mass and strength with a unique combination of 5, 10 and 20 reps. This program gives results.

At the beginning of the year, I developed a bench press program that allowed me to overcome the training plateau. It was conceived to help millions of athletes who are stuck at the 80-110 kg level to break through the plateau and make progress. Although I knew that this training protocol was supposed to give results, I did not expect its popularity to grow at the speed of light.

The reviews for this program have been really great. A high training volume has proven to be the spark that many athletes need to rekindle their progress. Along with rave reviews touting the effectiveness of the program, I also received questions like the following:

Can I use this program for the squat, deadlift, overhead press, or cable row? Of course, the answer is yes.

The next workout is about just that: a complete program based on my 20-rep protocol. This program not only allows you to increase strength and break through the plateau, but also stimulates the beginning of a new round of muscle gain. I recommend sticking to this program for at least 4-6 months. If you can hold out for a whole year, I’m sure you’ll reap a rich harvest.

I want to make it clear. I would not use this program in the drying phase. Think of the Crazy 20 as a mass workout. Raise the energy value of the diet by 300-500 calories above the equilibrium level, and protein intake – at least 200 grams per day.

High training volumes will help you break through your training plateau and ignite the spark of muscle growth.
Brief overview of the G20
You will have to perform 7 approaches with the same working weight in the following basic exercises:

Bench press
Squats
Overhead press
Deadlift or barbell row (choose one exercise, not both)

Here is a diagram of the seven approaches:

Set 1 – Working weight x 5 reps
Set 2 – Working weight x 5 reps
Set 3 – Working weight x 5 reps
Set 4 – Working weight x 10 reps
Approach 5 – Working weight x 10 repetitions
Подход 6 – Рабочий вес х 10 repetitions
Set 7 – Working weight x max reps, goal is 20+ reps
The seventh approach is the key one. If you can complete 20 or more reps on this set, add 2.5kg to your working weight on your next workout. If you can’t get to that 20 rep target, keep going with the same weight and aim for progress next week.

You will find that once you can complete 20 reps on a key set, you will begin to progress faster and increase the weight more and more. It is not uncommon for the working weight to increase by 2.5 kg every 2-4 weeks. After 6 months, this could result in adding 15-25kg to your bench press, squat, or deadlift.

To summarize, by doing the G-20 exercise, you will:

Use the same working weight in all sets
Strive for the maximum number of repetitions in the last approach
What should be the working weight
If your bench press max is 110kg, squat max is 160kg, and deadlift max is 180kg, I recommend starting the Crazy Twenty program with the following working weights:

Bench press – 60 кг
Squats – 85 кг
Deadlift – 85 kg
Rod thrust – 60 kg
Army bench press – 45 kg
Example of a training schedule
Here is a simple training split. You can adjust it to fit your weekly schedule. In addition, feel free to change the exercises to suit your preferences.

Monday: chest, triceps
1) Bench press (7 sets of 5, 5, 5, 10, 10, 10, max reps)
2) Жим гантелей лежа на скамье с положительным наклоном (3 подхода по 10 repetitions)
3) Жим в тренажере (3 подхода по 10 repetitions)
4) Hand reduction in the simulator (Butterfly) (3 sets of 15 repetitions)
5) Французский жим лежа (3 подхода по 10 repetitions)
6) Triceps extension on the upper block with a rope handle (3 sets of 15 reps)

Tuesday: back, biceps
1) Barbell Deadlift (7 sets of 5, 5, 5, 10, 10, 10, max reps)
2) Pull-ups (3 sets of max reps)
3) Тяга на нижнем блоке (3 подхода по 10 repetitions)
4) Тяга Т-штанги в положении лежа (3 подхода по 10 repetitions)
5) Подъем гантелей на бицепс стоя (3 подхода по 10 repetitions)
6) Biceps curl on the lower block with a rope handle (3 sets of 15 reps)

Wednesday: rest

Thursday: shoulders trapeze
1) Standing Army Press (7 sets of 5, 5, 5, 10, 10, 10, max reps)
2) Жим гантелей от Арнольда Шварценеггера (3 подхода по 10 repetitions)
3) Breeding arms with dumbbells to the sides while standing (3 sets of 15 reps)
4) Incline Dumbbell Raise (3 sets of 15 reps)
5) Шраги с гантелями (3 подхода по 10 repetitions)

Friday: legs
1) Squats со штангой (7 подходов по 5, 5, 5, 10, 10, 10, макс. повторений)
2) Гакк-приседания (3 подхода по 10 repetitions)
3) Straightening the legs in the simulator (3 sets of 15 repetitions)
4) Становая тяга со штангой с прямыми ногами (3 подхода по 10 repetitions)
5) Bending the legs in the simulator lying (3 sets of 15 reps)
6) Rise on socks in the simulator while sitting (3 sets of 15 reps)