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  1. #1
    Progressive Overlord itsperseus's Avatar
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    20 Rep Squat Program

    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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  2. #2
    Registered User TunaAssassin's Avatar
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    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.

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  3. #3
    Progressive Overlord itsperseus's Avatar
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    Originally Posted by TunaAssassin View Post
    If you do a true 20 rep program, you won't want to do any other exercises...
    Thats probably a good point

    What is a true 20 rep program in your view?
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  4. #4
    Registered User olyw8lifter's Avatar
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    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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  5. #5
    Team Gynecologist Shaun_W's Avatar
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    My log: http://forum.bodybuilding.com/showthread.php?t=120990011

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  6. #6
    Valued Member Belzoni's Avatar
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    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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  7. #7
    Progressive Overlord itsperseus's Avatar
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    Originally Posted by Shaun_W View Post
    Try here for some ideas:
    Hey thanks, great resource!

    Originally Posted by olyw8lifter View Post
    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!!
    LOL! We'll see how my University gym manager feels about that

    Originally Posted by Belzoni View Post
    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.
    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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  8. #8
    Registered User beardofstars's Avatar
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    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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  9. #9
    Circus Lifter dlt76028's Avatar
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    squats and still leg deadlift will cover your legs.
    "There is no reason to be alive if you can't do DEADLIFT"--Jon Pall Sigmarsson


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    I did the 20 rep squats and milk program. there was a lot of other exercises, in fact I wanted to vomit by the end of every work out. made it 3 weeks out of the 6, and gained 9 lbs, and actually made good progress, but it didn't improve my speed like what i was doing before.
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  11. #11
    Valued Member Belzoni's Avatar
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    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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  12. #12
    Progressive Overlord itsperseus's Avatar
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    Originally Posted by beardofstars View Post
    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.
    Any suggestions on the routine? I mean I did starting strength for awhile..again?
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  13. #13
    Registered User ab1992's Avatar
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    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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  14. #14
    Banned schambiann's Avatar
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    why is the pullover part of this program?
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  15. #15
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by schambiann View Post
    why is the pullover part of this program?
    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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  16. #16
    Registered User Brandon2576's Avatar
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    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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