When I created this site it was for my own experiment and for anyone else who may stumble upon it. I had for years started a path of regular calisthenics and kettlebell workouts, this was intense for about 3 years. In 2016 I had a slow down and eventually did not maintain any sort of regular progressive training.
So from past experiments I learned that if I just made a small goal I would usually conquer it and some. This is the motivation of the 20hardreps.com site, to keep things simple when it comes to training, but when you are training do it as hard as possible.
This is no get ripped abs in 14 days bullshit, it’s just like I have written about. Everyday do at least 20 hard reps, this is assuming you understand progressions. With progressions you would be doing exercises that are so hard you could just barely do 20 reps, you might have to finish doing an easier exercise to hit your 20. For example maybe you could only do 12 close pushups so then after just do 8 more regular push-ups etc. to finish.
Of course you could be doing 25 reps or more, for me besides legs I find that if I am doing the reps progressively I don’t need high reps to keep making strength gains. So In the past 14 days I’ve been doing my 20 minimum hard reps of various reps each day, most days I would do some other exercises too of a different body part etc. Your body starts adapting to your workouts so that’s why progression is super important or you aren’t really gaining strength.
I have seen great increases pretty fast in strength, my day to day work activities I just have that extra power. My days look like these below, not exact but very close.
- Pushups 20
- Squats 20-30
- Horizontal Pulls 20
- Leg Raises 20
- Kettle bell 1 arm presses 10 per arm for 20reps nice and slow.
I would continue these type of exercises then probably switch or add other exercise. Some days I do kettlebell cleans, swings, snatches after for 20-50 reps. I’d do headstand, wall handstands, planks. Maybe on squat days I’d do some goblet squats with a kettlebell cause those are awesome. See once you get those 20 hard reps you want to stay active, but don’t over do it cause it’s real easy.
Remember each rep is slow 2-1-2 in seconds up-pause-down if possible, I say this because some exercises this isn’t exactly easy to do. If these reps are too easy choose a different and harder exercise or add weight. I’m 44 years old btw.