David Whitley - 20-Rep Squats: The Brutal Path To Massive Gains!

[webmaster]

High rep squats work wonders for building muscular bulk and strength, not just for the legs, but for the entire body. The program is ridiculously simple... See it to believe it. Learn more right here!

http://www.bodybuilding.com/fun/irontamer5.htm

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[depaul]

Overall, this is a great article. He writes well and organizes his information, and also does a good job and giving multiple options for workouts (slower recovery/faster recovery) and suggestions on different exercises.

Some things that I thought he could have improved on would be to discuss the theory behind them - why do they work? And no, telling us that they worked for old guys or for yourself doesn't count as scientific support. He gets into this a little bit but not very much. The diet stuff was also very basic, but really it wasn't a nutrition article so I can forgive that.

In short, I have had great results with the full body, "3 day workout for mass" and I plan on trying this HST variation!

[mpking103]

i love this workout, i tie it into my routine and it works great.
thanks for the info

[donjuandemarko]

I tried a couple of things but i did it at the end of my regular routine but I use a weight that I could get about 12 rep with. I have learned , you have to use a weight you can only get 6-8 reps with. I will try it at month end.

[jtart2]

I'm surprised he never mentions this word. This is by far THE most difficult exercise you can do. It wears you out! I don't know why he insist on doing it first in a program...it should be done last, because if done correctly, you won't have the energy to do much else.

You see few people in gyms squatting. You see even fewer doing Widowmakers. Everytime it's leg day, all I can do is think about how much I'm going to hate doing those squats, and I am soooo glad when I'm done. I started squating about a year and a half ago with about 135 lbs for 10 reps. A few days ago I was squating 300 lbs for 16 reps...couldn't quite make it to 20. But the credit goes to the widowmakers. The legs are big muscles and have to be worked hard and with high reps to make them grow.

Also, I don't see anything wrong with using a Smith Machine. Many folks don't like them, but they prevent you from getting hurt. Just don't make it the only way you squat.

Happy Hurting!!!!

[ctgblue]

I have to say, I loved the "have you ever vomited during a workout" question in the middle.

If you've ever done high rep leg or back work, you have... Then you come out and finish the sets.

[ihop1411]

so did yall acheive anything like the results he alluded to after the 6 week cycle of this?