Hey guys, so i'm planning on doing a 20 rep squat program, since it seems to be a very well known and almost fabled full body workout program. Anyways, i've came up with a version of the workout wich i'm planning on doing. I'm going to need ur guys advice in a few areas so don't be afraid to criticise.
Full body workout:
Wide Stance Squats: 20 reps (deep breath in during reps, rest pause when necesary)
Pullovers:20 reps (light weight, go deep into hole with deep breath, immediately after squats)
*Superset 1: 2 sets
-Db Bench Press 8-12 reps (momentary failure, do not go to rest pause,drop set, or rely on forced reps heavily)
-Pullup: 8-10 reps (rest pause or machine assist if necesary)
**Superset 2: 1 set
-Incline Flyes: 10-12 reps
-T-Bar Row: 8-12 reps
***Superset 3: 2 sets
-Side lateral Raises:10-12 reps (Drop set+static hold on last set)
-Upright Row:10-12 reps
Superset 4: 1 set
-Cable Rear Delt Raise: 8-16 reps (double drop set)
-Barbell Shrugs
Superset 5: 2-3 sets
-Preacher Curl: 8-12 Reps
-Close Grip Bench press: 8-12 reps
*Should i take these sets to absolute failure? I'm worried about overtraining since i'm prone to overtraining chest alot
**Should i do 2 supersets instead of 1
***Should i do Db press instead of laterals?
Tell me what u guys think
Any and all advice is seriously appreciated
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Thread: My 20 Rep Squat Program
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03-05-2013, 05:05 PM #1
My 20 Rep Squat Program
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03-05-2013, 05:36 PM #2
First, why only squats? Where are your other leg exercises?
Second, why so many exercises all in one day?
Third, abs?
I totally get where you're coming from, you want to hit all the muscle groups. But, keep it simple. For example. DB bench hits chest, shoulders, and tris. Pull-ups hit bis and lats, and back. Instead of adding so many different exercises for those groups, why not add sets?
I' usually pick about 5 exercises a day. Hit one super hard (your primary focus for the day) and the other 4 for accessories.
For example:
Squat - 3 sets of 20 (if you really insist on doing 20s, I prefer heavier for 8-12reps and doing 4-6 sets)
Do this exercise by itself and give adequate rest.
Superset 1 - 4 sets
DB Bench x 8-10
Pull-ups x 8-10
Superset 2 - 4 sets
Over-head press x8-10
Upright Rows
End with abs
Then, if you really need to hit those other groups, put them on a second day (like an A and B workout).
Set it up similarly and alternate every other day. Add some deadlifts in there for day two, or make one day primarily upper body and the other mostly lower body.
That's just my two cents. Keep it simple and rotate your program, don't try to get it all in every workout.5'10" 178 lbs
Bench: 255 lbs
Squat: 405 lbs
Dead-lift: 425 lbs
40 yard: 4.30 sec
1-mile: 4:58
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03-05-2013, 05:47 PM #3
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03-05-2013, 05:54 PM #4
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I don't think shrugs will be necessary personally. Your energy is going to be dropping quick after the 20 rep set if you go at it hard enough and you can work traps with upright row. Lying triceps extension may be better than close grip bench as well. And, no...I would not carry those sets to failure.
When you get to the top of the mountain, keep climbing
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03-05-2013, 07:45 PM #5
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03-12-2013, 10:32 PM #6
Do you know anything about the 20 rep squat program? Basically, it's this:
1 set of squats. 20 reps. Take your 10 best, and pump out 20 in good form. Don't stop until you can do all 20. Briefly rest between reps if you think you need to. The last few reps should look like you're not gonna make it. If you think you can do anything else after doing the 20, then you're NOT using enough weight. This will be the hardest workout of your life, so treat it as such. Next workout, add 5 pounds to the bar. Eat like a horse, sleep like a baby, and get ready to buy new clothes because you're about to outgrow your old ones.
Tell me what u guys think
Any and all advice is seriously appreciatedWARNING: This post may contain material offensive to those who lack wit, humor, common sense and/or supporting factual or anecdotal evidence. All statements and assertions contained herein may be subject to literary devices not limited to: irony, metaphor, allusion and dripping sarcasm.
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03-13-2013, 06:27 AM #7
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03-13-2013, 07:08 AM #8
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03-13-2013, 08:21 AM #9
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03-13-2013, 08:40 AM #10
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03-13-2013, 08:58 AM #11
20 rep squats - I can't even imagine what the last 3-4 reps will feel like if you use a weight that you usually do for 10 reps. I don't think I'd have the energy or the intensity to a ton of volume after this
You're underestimating what 20 rep squats call for* Skinny to non skinny transformation crew * - I am gonna effin nail this
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03-13-2013, 10:37 AM #12
Whenever I see "20-rep Squats" in a thread title, I feel obligated to post this vid:
Set starts @ 1:15:
Not one ounce of 'quit' in that guy
R.I.P., bro.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
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