20 rep squat

chicanerous · Wed, August 31st, 2005, 07:24 PM

I have discovered a new joy in my life!

Oh god...

doordude42 · Wed, August 31st, 2005, 08:53 PM

Quote:

Originally Posted by chicanerous

I have discovered a new joy in my life!

Oh god...

I believe GTX also does 20 rep squats.

***John Stone*** · Wed, August 31st, 2005, 09:03 PM

I do too: 5 sets of 20 squats after pre-exhausting with 4x20 leg curls and 4x20 leg lifts. After that, calves. Whew.

chicanerous · Wed, August 31st, 2005, 09:44 PM

Oh damn, John. I did one set of 20 after a single heavy 10 rep set of squats and I was wiped.

Anyone else do multiple sets of 20?

doordude42 · Wed, August 31st, 2005, 10:21 PM

Quote:

Originally Posted by chicanerous

Oh damn, John. I did one set of 20 after a single heavy 10 rep set of squats and I was wiped.

Anyone else do multiple sets of 20?

I think i'm gonna revamp my leg workout!

swole · Wed, August 31st, 2005, 10:31 PM

Quote:

Originally Posted by chicanerous

Oh damn, John. I did one set of 20 after a single heavy 10 rep set of squats and I was wiped.

Anyone else do multiple sets of 20?

I have all I can do to bust out 1 set of 20 after my heavy sets. They really finish me off. The first time I did them, I thought I was gonna hurl, but now look at them as an essential part of my routine and work them in at least twice a month.

Anyone doing lower reps may want to try and work a set or two of 20’s in on occasion and see if it works for them. I know it works for a lot of people.

zenpharaohs · Thu, September 1st, 2005, 12:04 AM

Quote:

Originally Posted by chicanerous

I have discovered a new joy in my life!

Oh god...

At what weight? Compared to your 1RM?

At 135 - under 50% of 1RM I've done 20s, even more. I don't actually know my 1RM but it's somewhere over 295 but probably not way over that. At 225, where I typically squat, I never did 20 yet. I've done 10 but never tried more. I'm guessing 20 at 225 would be more than I can do at the moment.

Squats are very comfortable for me - even when I get to the one where I can't do more, it doesn't hurt, it just feels total fatigue. I wouldn't mind trying another squat, it's just not going to happen.

On the other hand, barbell rollouts feel quite bad after maybe the third one, even though I can do quite a few more, which is truly unfortunate. When I get to the last one, I always have more I could do, but I am way not in the mood.

I wonder what makes the difference?

groomy · Thu, September 1st, 2005, 12:43 AM

Quote:

Originally Posted by John Stone

I do too: 5 sets of 20 squats after pre-exhausting with 4x20 leg curls and 4x20 leg lifts. After that, calves. Whew.

Me too, we must be following the same program

1FastGTX · Thu, September 1st, 2005, 01:04 AM

Quote:

Originally Posted by doordude42

I believe GTX also does 20 rep squats.

I do squats in the high rep-range (compared to other lifts anyway), because I keep the weight lighter than normal.

I've done 20-rep squats before, with fairly heavy weight, rest-pause type set. It's quite grueling.

chicanerous · Thu, September 1st, 2005, 02:03 AM

Quote:

Originally Posted by zenpharaohs

At what weight? Compared to your 1RM?

At about 60% of your 1-RM, past parallel (but not necessarily as far as possible each time), taking three breathes in between each rep. At least that's how I did it.

While the actual squatting was bad, the worst part was the barbell on my back; I've never held weight on my back for that long before. I tried squatting barefoot for the first time as well and it's definitely great.

I only did one set though; I'd imagine you might want to knock it down to about 50% if you're doing 4 sets unless you're really hardcore.

MGB · Thu, September 1st, 2005, 04:10 AM

Try the Manta Ray...made a HUGE difference for me. Virtually eliminated all pain from holding the bar on my shoulders.

http://www.bodybuilding.com/store/adfit/manta.html

Quote:

Originally Posted by chicanerous

At about 60% of your 1-RM, past parallel (but not necessarily as far as possible each time), taking three breathes in between each rep. At least that's how I did it.

While the actual squatting was bad, the worst part was the barbell on my back; I've never held weight on my back for that long before. I tried squatting barefoot for the first time as well and it's definitely great.

I only did one set though; I'd imagine you might want to knock it down to about 50% if you're doing 4 sets unless you're really hardcore.

zenpharaohs · Thu, September 1st, 2005, 10:57 AM

Quote:

Originally Posted by chicanerous

At about 60% of your 1-RM, past parallel (but not necessarily as far as possible each time), taking three breathes in between each rep. At least that's how I did it.
I only did one set though; I'd imagine you might want to knock it down to about 50% if you're doing 4 sets unless you're really hardcore.

Sounds about right to me, and I would think that definitely leaves a mark. I'll try that on Friday which is squats this week.

Grandiosevision · Thu, September 1st, 2005, 11:27 AM

Quote:

Originally Posted by chicanerous

I have discovered a new joy in my life!

Oh god...

Hey, Chicanerous, try quad extensions of 25 reps, if you haven't already. Back straight, with 3-4 second neg reps. Go as heavy as you can, but be sure to get atleast 24 or 25 reps. With good form, this is the most painful exercise (as far as weight lifting goes) that I have discovered so far. But I like 'em that way.

Coachese · Thu, September 1st, 2005, 12:06 PM

Quote:

Originally Posted by groomy

Me too, we must be following the same program

Yep, best $200 I ever spent.

Sole · Thu, September 1st, 2005, 12:20 PM

Quote:

I do too: 5 sets of 20 squats after pre-exhausting with 4x20 leg curls and 4x20 leg lifts. After that, calves. Whew.

I almost puked just thinking about that! Ya'll are offically insane! And I thought my 5X5 squat routine was hard...

Can someone give me background on the benefits of 20 rep squats? As I'm a big skier I think these could prove to be highly-beneficial for my upcoming season. Are there other benefits outside of hypertrophy? Muscle endurance perhaps?

Hort · Thu, September 1st, 2005, 05:20 PM

Quote:

Originally Posted by Coachese

Yep, best $200 I ever spent.

Likewise! Yesterday was leg day by the way...

Who would have thought... 260 leg reps... and THEN calves...

Timbermiko · Thu, September 1st, 2005, 05:43 PM

315x20 is a good goal to work up to.

I got a tape of Dr. Ken doing 407lbs x 23 at 53years of age and at a bwt of 165...I know this next statement is going get u going...If you can do more than one set of 20 rep squats you are not training anywhere near hard enough.
If you want info on the "proper" way to do 20 reppers..go to Ironmind and look for John McCallum's Keys To Progress. Every weight trainee worth their salt sholud own this.

chicanerous · Thu, September 1st, 2005, 07:57 PM

Quote:

Originally Posted by Timbermiko

I know this next statement is going get u going...If you can do more than one set of 20 rep squats you are not training anywhere near hard enough.

I was under that impression too. But, obviously, there's a difference between doing the 20-rep squat set and doing a 20-rep set. I'm going to try to go for the.

***John Stone*** · Thu, September 1st, 2005, 08:37 PM

Quote:

Originally Posted by Timbermiko

If you can do more than one set of 20 rep squats you are not training anywhere near hard enough.

Maybe that's true for you. I bust my ass in the gym like there is no tomorrow. I can barely walk after my leg workouts, so I find your ignorant generalization particularly irritating.

Hort · Thu, September 1st, 2005, 08:45 PM

Ditto-

There's nothing wrong with 20 rep squats if it's part of a plan... damn near kills me getting to rep 100...

And the mirror doesn't lie... methinks I'll stay the course.