Anyone have experience with this program? I'm thinking about giving it a go to get my squats moving (legs have always been my weak point). My only concern is that there really aren't many other excercises in the program (besides squats), and I don't want to neglect anything. Also, will just doing squats be okay for my hamstrings?
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Thread: 20 Rep Squat Program
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10-04-2011, 05:57 PM #1
20 Rep Squat Program
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10-04-2011, 06:01 PM #2
- Join Date: Sep 2011
- Location: Michigan, United States
- Age: 59
- Posts: 461
- Rep Power: 774
If you do a true 20 rep program, you won't want to do any other exercises...
Get your s.hit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter. Start doing and believing in the stuff that works, and do it today and forever.
-jim wendler
my journey to a 1k total
http://forum.bodybuilding.com/showthread.php?t=138402723
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10-05-2011, 02:34 AM #3
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10-05-2011, 11:41 AM #4
When I did it, I just implemented with the rest of my Oly lifting program. I would just take about 15 min after lifting, then get going on squats!!
A TRUE 20 rep squat would be with your 10 RM, or about 80% of your 1RM. Good luck, and have a bucket nearby when you do your first workout!!Training log: http://forum.bodybuilding.com/showthread.php?t=168969133
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10-05-2011, 12:46 PM #5
- Join Date: Dec 2009
- Location: Aberdeen, United Kingdom (Great Britain)
- Posts: 1,158
- Rep Power: 1455
Try here for some ideas:
http://startingstrength.wikia.com/wiki/20_Rep_SquatsMy log: http://forum.bodybuilding.com/showthread.php?t=120990011
There are 10 types of people: those that understand binary, and those that do not.
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10-05-2011, 08:50 PM #6
I did it, but it was back when my squat max was like, 250... I did get the best gains on the rest of my body while I was doing it, and never since has my bench or deadlift made such jumps, however, it did not do much for my leg size, or 1rm squat strength. True, I could squat my 5rm 20 times by the end of the program, my 1rm only went up about ten pounds. Doing 20 rep squats makes you good at 20 rep squats. But it will make you tougher, and mentally stronger, and you'll never be afraid to duck under a heavy weight again.
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10-06-2011, 04:53 AM #7
Hey thanks, great resource!
LOL! We'll see how my University gym manager feels about that
Great info on your experience, thanks!
I like the looks of the original 20 Rep Squat, which looks like this:
■Behind-the-Neck Press: 3x12
■Squat: 1x20
■Pull-Overs: 1x20
■Bench Press: 3x12
■Bent-over Rows: 3x15
■Stiff-legged Deadlift: 1x15
I think I may give it a go..it looks like its going to be brutal to say the least.
My current 1RM on squats is 275lbs (pitiful I know..been training since March)..so it sounds like I should do this program at around 220lbs for the squats. Any thoughts on this routine/weight idea?
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10-06-2011, 08:08 AM #8
I think you would probably be better off doing a standard program and possibly adding a high rep set(20+) at the end of your workout. This is especially true if you are only squatting 1x/week and have plenty of time to recover.
You have a ton of room to grow with a 275 lb squat and this program will make you gain bodyweight while making suboptimal strength gains over however long you do it.
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10-06-2011, 11:50 AM #9
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10-06-2011, 02:40 PM #10
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10-06-2011, 04:20 PM #11
I dislike behind the neck presses. You may like them, but I think that that, coupled with holding the bar in the position during squats, plus the pullovers, could wreck your shoulders. And on the pullovers, be sure to lay across the bench, perpendicular to it, and use a light dumbbell! Breathe deep and get a good stretch on the way down, and they will expand your ribs. They did for me anyway. My family has naturally deep chests, but the pullovers made it deeper. They're more effective the less pectoral mass you have.
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10-06-2011, 06:10 PM #12
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10-06-2011, 06:38 PM #13
im gonna try doing 20 reps on squats one day
[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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09-12-2020, 01:41 AM #14
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10-04-2020, 03:42 PM #15
Old thread, but since I had great results with 20 rep squats in the past I'll answer. It's an older exercise that was touted highly for upper body mass, but these were done lighter and for higher reps with a specific breathing pattern. The theory was it was more focused on developing the intercostal muscles between the ribs so your ribcage and thus your torso would get larger.
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10-15-2020, 06:42 AM #16
This program is absolutely brutal if you do it right. IF you have the energy to, you could MAYBE do some RDL, hamstring curls or something similar, but that is a big IF. After each squat session, I was practically dead. I didn't really do any other leg work besides the squats, but you can if you feel like you aren't getting enough for you hams.
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