20 rep squat routine

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  1. Quote Originally Posted by sonny4753 View Post
    Widow maker/DC style is gut wrenching.

    I'm really just curious about something and this is not to be taken personally by anyone BECAUSE this is a general curiousity.

    Now considering how poorly a lot of people do squats (1/4, 1/2, 1/3 way down with 275 on and actually recording it as a 275lb squat etc) in every gym I have ever been too. Some of these numbers in here are insane, so are we talking REAL parallel, below parallel or the 1/4, 1/3, 1/2 stuff?

    I mean I have been doing this stuff for 10 years, and I know in the beginning I didn't squat all the way parallel and it took time and worked on it. When I finally got the form down it takes time to be able to move 275 from REAL parallel or below parallel. Now I can SERIOUSLY squat 315 below parallel and that is not easy and it took years.

    To do weights like 260 20x after 5 sets of squats is truly impressive. I can't move that load 20x at parallel or below parallel after a full compliment of squats. So I'm just curious if the form is really there?

    What do you guys think? I'm just trying to get input on the whole "squat" and form thing, and opinions on the topic.

    Case in point: I saw a dude today being all big and bad at the gym loaded up 315 on the squat rack and get's all pysched up and does literally a 1/3 squat like 10x, and he was making noise like he just accomplished something. I just stared at him for a second and knowing how pissy some people get when you try to correct them, I just decided to walk away. I mean you REALLY are not engaging your quads by doing that stuff.

    Same thing with barbell lunges, OMG if I see another dude doing a lunge where he barely gets to 45 degrees and knees over toes I'm going to scream.

    Things like squats, deads, bbell lunges, bench are about form more about weight, cause you can really destroy your body doing this wrong. No?

    Yay/Nay?
    Yes you are totally correct bro.

    Most people do squats wrong, even when they say parallel. There not getting it. ATG is effing hard, without bouncing.

    I pause in the hole then drive out................That **** is hard. 185-ish for 8-10 reps is all i got.

    I can do 50ish more pounds at parallel or just above.

    As far as widowmakers, goin true ATG without bouncing and doing a legit pause......i could probably only do 135. I need to try them.


    I have been doing squats for an honest 3 years.

    my two cents.


  2. Quote Originally Posted by Kristofer68SS View Post
    Yes you are totally correct bro.

    Most people do squats wrong, even when they say parallel. There not getting it. ATG is effing hard, without bouncing.

    I pause in the hole then drive out................That **** is hard. 185-ish for 8-10 reps is all i got.

    I can do 50ish more pounds at parallel or just above.

    As far as widowmakers, goin true ATG without bouncing and doing a legit pause......i could probably only do 135. I need to try them.


    I have been doing squats for an honest 3 years.

    my two cents.
    I know for a fact that my form is correct, I however dont do widows, i just do the one set for twenty, and my ATG is when the top of my thigh is below my knee joint, very deep. And yes most people do not squat mcorrectly even when they say parallel, i am not one of those people however. As far as bouncing goes, i also pause in the hole, or put my box down and physically sit on it for a 1 count. I can do that with 275 for 8-10 reps, 315 for 6-8. Besides, the real mechanics of the depth opf your squat is open to alot of interpretation. I go ATG. Period.
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  3. Quote Originally Posted by Kristofer68SS View Post
    Yes you are totally correct bro.

    Most people do squats wrong, even when they say parallel. There not getting it. ATG is effing hard, without bouncing.

    I pause in the hole then drive out................That **** is hard. 185-ish for 8-10 reps is all i got.

    I can do 50ish more pounds at parallel or just above.

    As far as widowmakers, goin true ATG without bouncing and doing a legit pause......i could probably only do 135. I need to try them.


    I have been doing squats for an honest 3 years.

    my two cents.
    agreed bro. Dont feel bad,.. im the same way. Bouncing in my early years (HS, first years of college) is what messed my knees up. I still go ATG but its all slow, controlled, with a 1-2 second pause at the bottom. I actually do my widows like that too. I honestly started my first 20 rep set (DC) with squats @ 135, and it got me good. ( as you stated doing them right, ATG). Now im going for 255 x 20+ on monday, so not bad for a tall guy,.. so deff try them out bro. Its all about determination, no matter how bad your lower back is cramped up @ rep 18,.. LOL.

  4. Got 235 x 20 last night. Missed last week's squat workout because I went to my girlfriends kickboxing class the day before...my legs were a wreck!!!

    I got just below parallel. I can't go ATG due to previous knee surgeries. I can't max all that high...but pushing out reps I can do pretty well. I got 10 reps with 3 breath rest, then 6 with three breath rest, then the last 4. Almost passed out before my last 4 this time.

    Keep it up men!!!

  5. if work goes right today, im going for 225x20 (PR)
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
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  6. Talking


    Quote Originally Posted by drivehard View Post
    Got 235 x 20 last night. Missed last week's squat workout because I went to my girlfriends kickboxing class the day before...my legs were a wreck!!!

    I got just below parallel. I can't go ATG due to previous knee surgeries. I can't max all that high...but pushing out reps I can do pretty well. I got 10 reps with 3 breath rest, then 6 with three breath rest, then the last 4. Almost passed out before my last 4 this time.

    Keep it up men!!!
    Always!!, im up to 290x20, had to take a break last week, started getting exertion headaches during my 280x20 set, but i did complete it. Those headaches are brutal.

    Quote Originally Posted by thaOrleanyte View Post
    if work goes right today, im going for 225x20 (PR)
    You got that all day brother!!!!

  7. i couldnt get 20 straight.... i had to rack it, catch my breath...get blood back in my brain then continue......it was rough
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  8. Quote Originally Posted by thaOrleanyte View Post
    i couldnt get 20 straight.... i had to rack it, catch my breath...get blood back in my brain then continue......it was rough
    You get it next time bro. Did you have a spotter? At what rep did you have to rack it?

  9. no spotter.....i know, i know.... racked it at 14 i think
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  10. 20 rep squats make me dizzy as hell. Ive been doing them now since i can longer go heavy on squats due to my knees. I got 325 for 16 couldnt seem to push myself for those last 4 reps.

  11. 20repX5set leg workout for the win.

    Only workout that has made me puke (aside from track)

  12. its a love hate relationship.......truly
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  13. Quote Originally Posted by thaOrleanyte View Post
    its a love hate relationship.......truly
    agreed. Same with the forced stretches; you love them afterwards, but during,.. they hurt like a b!tch.

  14. SWEET ASS!!!

    Got 245x20 this morning...then promptly yaked my brains out!
    Good thing the gym has a trash close by!

    I don't care, it was well worth it...first 18 reps were parallel...last two were A2G!

  15. Lol i did 185 for a total of 85 reps.

    20
    20
    20
    15
    10

  16. 20 rep squats and milk program works PERIOD!!

    I did a modified version:

    M/F: 20 reps (or failure) + one non-stop set to absolute failure usually 8-9 reps

    W: upperbody workout

    I ate 1.5-2lbs a steak after every workout and 3 gallons of milk a week and I gained 25 lbs in 5 weeks.

    I increased the weight every workout no matter what and went to failure. Towards the end I was getting 16-18 reps becuz the back pain was too overwhelming.

    I've never grown so fast in my life. Had to cut some weight afterwards though obviously as thats too much weight in 5 weeks but I think I ended the workout doing 235x16-18 at 188lbs.

    Be true to yourself (make sure your going full depth and true failure) and have your diet and sleep in check and you'll grow like a weed guarenteed.

  17. I'm going to try a combo of 20's one week and 4-6 the next. I did something similar in my younger days and it worked really well. I am supposed to get back into mountain biking with the wife as well...see how that goes after leg day lol.

  18. i like to do squats 4-6 reps
    at the end of an 8 week training split i will do two weeks of 4/3/2/2 powerlifting style and push the barrier big time
    Squats for me are always below parallel ATG the only way

    when i started out after a year i got stuck on 315, i could do it 8 times but could not do 335 for 2 haha. so i decided to stick to 315 until i hit it for 20, and i did i got up to 21. Then when i got stuck on 365 i did this again. then when i got stuck on 405 i did this again, unfortunately at 405 the most i ever got was 14 one week then i said screw it and went on going up until 600x2. but i am going to go back and get that 405 x 20 now that i see this video and all you guys talking twenties!!!


    Maybe i will log it

    So i definitely think the high reps has its place for me it is to smash mental and physical barriers more than it is for size. But if you can do any weight 20 times good form i think that is damn good practice before increasing the weight, and safer than jumping up in weight with lower reps

  19. ive done a leg workout ive found on the animal site...

    8x20 leg x
    4x20 squats
    4x20 hack squats


    it kicked my ass, i do it about once a month

  20. hmm i wanna try these now. but oday i did somthing a guy i work with calls rum runners....
    im not gona lie its brutal. i felt so drained afterward. give it a go if u wanna try soemthing diff

    stack 2-3 plates each side of the leg press, depends how strong ur feeling
    get a buddy and go 1 at a time right after eachother

    now first do 10 reps each, then 20 then 30 then 40 then 50 then 50 ,40, 30, 20, 10. on the set where ur doing 40 ur gona wonder wut the hell u got urself into

    ur legs will be on fire i wanted to pass out, that is of course cuz i decided to do 10 sets of 10 on leg extensions after that...

  21. You want to build muscular power and endurance.. unfortunately those are complete opposite components on the resistance training continuum.

    Power training would include 75-85% of 1RM with repetitions around 3. Moving a submaximal weight at high velocity.

    Endurance training would include resistance at about 50% of 1 RM for repetitions around 15

    Kind of a large gap. Doing 20 reps will increase endurance but will actually hurt your power.

    www.vastmuscle.com

  22. Quote Originally Posted by shortstop1616 View Post
    You want to build muscular power and endurance.. unfortunately those are complete opposite components on the resistance training continuum.

    Power training would include 75-85% of 1RM with repetitions around 3. Moving a submaximal weight at high velocity.

    Endurance training would include resistance at about 50% of 1 RM for repetitions around 15

    Kind of a large gap. Doing 20 reps will increase endurance but will actually hurt your power.

    www.vastmuscle.com

    20 Reps increases my endurance drastically, leg size, and yes actually my power has gone up too. I believe Tom Platz swore by 20 rep squats, and would routinely do it with 500+ lbs, he had hella power and endurance.

  23. I can say now that Ive switched back over to lower reps for now,.. my strength gains off 20 rep sets are amazing. I think 20 rep sets really teach you more determination and rev up your intensity, which transfers over if you go back to heavier, lower rep sets.

  24. Quote Originally Posted by BigKrabbe View Post
    20 Reps increases my endurance drastically, leg size, and yes actually my power has gone up too. I believe Tom Platz swore by 20 rep squats, and would routinely do it with 500+ lbs, he had hella power and endurance.
    Endurance and power are are complete opposites. For example... look at a long distance runner and the size of his legs compared to a sprinter. The long distance runner's legs are much smaller and are less powerful due to smaller muscle size and smaller cross sectional area. Larger muscle or cross sectional area of muscle fiber = more strength and power.

    Who would squat a higher 1 RM... the endurance runner or the sprinter.
    Clear cut... the sprinter because he is more powerful, therefore power does not correlate with endurance and in fact endurance training will diminish gains in strength in power. This is why you don't see shot putters running 8 k's.

    Tom Platz swore by it because he injected chemical substances that modified hormone levels in the body... if you know what I mean

  25. BUT... legs are some massive muscle groups, quads, hams, glutes... etc
    and a LOT of joints and body parts involved. that being said you can go from squatting 315 to 405 within a couple of months doing 3-6 reps. you have to consider the safety of all those body parts! that is where 20 rep squats come in. you do 315, 335, 365 for 6 reps then go into 315 x 20 until you get it to bring up the rest of your body to be able to handle that weight.

    so YES 20 reps do increase power over the long run. because when you hit 405 x 6, 500 x 6 etc and your knees and hips are sore you are no longer going to have power. going 315 x 12, then 315 x 15 then 315 x 18 then 315 x 21... more reps each weeks is where you are waiting to let your tendons and everything catch up a little since those things take longer than muscle to respond properly so i always incorporate a 20 rep scheme to get ready to push the weights up further.

    i dont recommend it all the time but once or twice a year it is a very good thing for your body to run 5-6 weeks increasing the reps as you get stronger with a weight
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