Use a weight that allows your repetitions to fall within the recommended guidelines.  However, once you have selected a weight, all the exercises  should be performed with as many repetitions as possible.  Continue to the point of complete muscular failure.  Every exercise must be performed with perfect form.  When another repetition in good form is literally impossible, you have reached momentary failure. And remember, you have gotta do the full twenty repetitions of squats, each and every workout.

All repetitions should be performed in a slow and deliberate manner.  Two seconds to lift the weight; four seconds to lower the weight.  This routine should be followed for no less than six weeks.  I am dead serious when I say that, you could build muscle fast for the rest of your life, without the need for any other routine.

Anyway, this routine should not be changed or altered unless you have at least doubled your initial strength levels.  If you begin by using 80 pounds in the barbell squat, don’t even consider changing the routine until performing the specified repetitions, in perfect form, with 160 pounds. Rest periods between sets should also be reduced.  Strive to perform this routine with rest periods, between exercises, of two-three minutes or less.

The routine should be performed twice a week and take about fifteen to twenty minutes to complete. Perform your workouts on, Monday and Thursday, Tuesday and Friday or Wednesday and Saturday.  Do not add sets and exercises to the routine.  Screwing with this routine will dramatically reduce your muscle gains.   Focus on training to momentary muscular failure and reducing rest periods between sets. All I ask for is six weeks.

Once you have either succeeded in doubling your levels of strength or performed the program for a period of six weeks, take a layoff for one week.  When completed, commence the program for a second time.  The second six week program should only involve three workouts every two weeks.

In this case, performing your workout on any day of the second week, so long as it is at least 72 hours after the last workout. Aim for 72-96 hours rest between each workout. If you wish to substitute an exercise for another, make sure that the replacement exercise is similar. It should work the same body parts.