whatever happened to the 20-rep squat program?

[leonutz]

wat happened to th 20-rep squat program? few weeks back, i saw so many threads on this, but i don't seem to find anyone talking about it nowadays. Has it become proven that its useless??
im intending to do a 20rep squat training to replace my legs day tomoro, becos im sick of doing 8-12 rep pyramid-up sets of squats front squats leg press n leg ext.. same old routine every week... bored of it!!

can anyone post a sample of their training routine for the above mentioned program?

[BernieD]

usually, for 20 rep squats, you'll do 1 or 2 warmup sets, then take a weight that you can normally do 10 reps with but instead do 20 reps. And you usually only do that one set and then you're done. The key is to go heavy with it. By the time you get up to the upper teens, you should be wanting to scream "F the world" haha

[aqua-beowulf]

wat happened to th 20-rep squat program? few weeks back, i saw so many threads on this, but i don't seem to find anyone talking about it nowadays. Has it become proven that its useless??
im intending to do a 20rep squat training to replace my legs day tomoro, becos im sick of doing 8-12 rep pyramid-up sets of squats front squats leg press n leg ext.. same old routine every week... bored of it!!

can anyone post a sample of their training routine for the above mentioned program?

Well, that topic was beat to death a few weeks back. Things cycle like that around here, but I'm sure you can find a lot of good reads if you search. Here is a good thread on it http://forum.bodybuilding.com/showthread.php?t=551333

[leonutz]

why was it beat to death? Sounds like a pretty good technique.. haven't come across anyone who said it was a bad thing yet..
im definitely trying it tomoro.

wat im puzzled about is, you're supposed to take ur 10rep max, den crank out 20 reps right??

but, if 10rep max was ur "max", how would u be able to crank out even an 11th rep with good form?? after doing a 10rep max, wouldn't one be almost very close to failure?


Oh, and are the squats ATG squats or squat to jus below parallel ?

[JacksCleverWit]

wat happened to th 20-rep squat program? few weeks back, i saw so many threads on this, but i don't seem to find anyone talking about it nowadays. Has it become proven that its useless??
im intending to do a 20rep squat training to replace my legs day tomoro, becos im sick of doing 8-12 rep pyramid-up sets of squats front squats leg press n leg ext.. same old routine every week... bored of it!!

can anyone post a sample of their training routine for the above mentioned program?

The people espousing the exercise are all still recovering after doing it that day. That's why we haven't heard from them.

[BernieD]

why was it beat to death? Sounds like a pretty good technique.. haven't come across anyone who said it was a bad thing yet..
im definitely trying it tomoro.

wat im puzzled about is, you're supposed to take ur 10rep max, den crank out 20 reps right??

but, if 10rep max was ur "max", how would u be able to crank out even an 11th rep with good form?? after doing a 10rep max, wouldn't one be almost very close to failure?


Oh, and are the squats ATG squats or squat to jus below parallel ?

well that's the point. If you can push yourself mentally, you can get to 20. And it will take long to do one set, could take up to 5 minutes. Cuz you'll be fine for the first 12 reps or so, but then after that you might need to catch your breath between reps, which is fine. No one expects you to be able to do 20 reps without stopping occasionally. 20 rep squats are more mental than anything else. The question is...how willing are you to push past the pain threshold? If you've at least been squatting for a year, I'd argue that it's not a question of your body being able to handle it but your mind.

[ndnguy85]

but, if 10rep max was ur "max", how would u be able to crank out even an 11th rep with good form?? after doing a 10rep max, wouldn't one be almost very close to failure?

ur 10 rep max = ur 20 rep max

so take the derivative of that.

(10rpm)' = (20rpm)'

d/rpm = 10/20

i am confused.

[Apollo 13]

why was it beat to death? Sounds like a pretty good technique.. haven't come across anyone who said it was a bad thing yet..
im definitely trying it tomoro.

wat im puzzled about is, you're supposed to take ur 10rep max, den crank out 20 reps right??

but, if 10rep max was ur "max", how would u be able to crank out even an 11th rep with good form?? after doing a 10rep max, wouldn't one be almost very close to failure?


Oh, and are the squats ATG squats or squat to jus below parallel ?

when you can't hit that 10th rep and can't go anymore you stand there with the barbell on your shoulders and catch your breath. When you think you can push out more reps then continue. You keep doing this until you get 20.
by the way check this guy out he made a video of him doing them.
http://www.marunde-muscle.com/videos/407x20.mpg

[trem0lo]

Yeah, so it's like rest-pause until you finish the set. I haven't done them yet, for fear of puking all over the ladies & their pink dumbbells at my family YMCA.

[The Big Unit]

Well, that topic was beat to death a few weeks back. Things cycle like that around here, but I'm sure you can find a lot of good reads if you search. Here is a good thread on it http://forum.bodybuilding.com/showthread.php?t=551333

Yes, read that post. I don't feel like explaining everything again.

I'm going to start a 20 rep log one of these days.

[aster1sk]

20 rep squats own, I've grown ALOT of mass & strength from them.

[aqua-beowulf]

The people espousing the exercise are all still recovering after doing it that day. That's why we haven't heard from them.

Ha, ha , no bro, we're still here!

[Jotun]

Below-parallel breathing squats (and their variations) are the greatest thing I've found for adding mass to my legs.

[Glyder]

Yeah, so it's like rest-pause until you finish the set. I haven't done them yet, for fear of puking all over the ladies & their pink dumbbells at my family YMCA.

Sort of, but your not racking the weight each time you pause.

When we do DC squats, we do whatever warmups, then a heavy set of 4-8, then rest for 5-8 min, then do 20. Thats always fun!

[Glyder]

Damn, just watched that video. While my best on the widowmaker was 255x20, thats pretty much what it looks like/feels like when your doing it and done it. I am ready to just crawl to the locker room after that.

But first I have to do my extreme stretch

[baillou2]

It's all about the breathing. In my above posted thread I mention how much trouble I'm having myself with these squats, but it's because of the headaches I get while doing them. I've never had a problem putting out one more though. The secret is to take a minimum of three deep breathes (and possible a great deal more) before you go back down. If you do this you will be able to fight your way back up.

[leonutz]

COOL i just did my 20-rep squat training today

i guess i didnt do it correctly becos i managed to do a second set with 10 pounds added.

However, i screwed up on my 20th rep on my second set, as in i leaned forward a little too much while on my way up and i fell forward. couldnt complete the 20th rep.

my lower back was very sore n i think i could havegone up til 22 reps if not for my lower back soreness

after the 20-rep sets, i did 3 sets of lunges, leg ext, leg curls n SLDL each.

would this be considered too much volume for a leg session?

[EZ-Bar]

when you can't hit that 10th rep and can't go anymore you stand there with the barbell on your shoulders and catch your breath. When you think you can push out more reps then continue. You keep doing this until you get 20.
by the way check this guy out he made a video of him doing them.
http://www.marunde-muscle.com/videos/407x20.mpg

that guy is bad*** I loved the pullups never seen em before. 20 rep squats kill so bad. you shouldnt be able to stand up after em let alone do another set or rep of em.

[leonutz]

when you can't hit that 10th rep and can't go anymore you stand there with the barbell on your shoulders and catch your breath. When you think you can push out more reps then continue. You keep doing this until you get 20.
by the way check this guy out he made a video of him doing them.
http://www.marunde-muscle.com/videos/407x20.mpg

i cant connect to the video... i click the link and a window pops up, but nothing happens after that. any other ways to access the video??

[noginn]

i cant connect to the video... i click the link and a window pops up, but nothing happens after that. any other ways to access the video??

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