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20 rep squat routine

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    20 rep squat routine


    I'm interested in the 20 rep routine for squats. I was gonna use it as a replacement for my normal legs day (5x5). Now, every routine that I've read about is 1x20 squat, some pullovers and a bunch of press exercises.

    Is it unwise to do 1x20 squat, 3x7 lunges, 3x7 leg extensions, 3x7 leg curls and some calve work? Im just looking for a solid routine to give me some more leg power, muscular endurance, and of course bigger legs.
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

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    Tom Platz swore by 20 rep leg sets. in the 80's, this kind of leg development was unheard of.



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    I've done it and it SUUUUUUUUUUUUUUUUUUUUCKED!!!!! !!!!!!! You better do some serious calorie intake with this workout. It would be interesting to see how you felt about doing the lunges, leg extensions, leg curls, and calf workout after doing this. Take a garbage can when you go, as you will likely throw up at some point, and make sure you have a workout partner to protect you from injury and maintain motivation. Do a lot of research on this workout, as it is out there to be studied and learned.
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    id hate to burst the bubble,, tom platz had one secret for his legs..... genetics. squats definitely build thighs like nothing else though.
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    Just as tmilam siad, it is awful. We would do 3-4 sets of 20 reps and both me and my workout partner would throw up every time. I have to say though, I added some good size to my whole body during those 3 months.
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    I do 20 rep DC-style "widowmakers" at the end of my leg routine. This is done right after a higher weight, lower rep set. They burn, man... but I love them. Give it a shot!
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    This is just downright insane -
    Quote Originally Posted by suncloud View Post
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    Quote Originally Posted by tribaltek View Post
    I do 20 rep DC-style "widowmakers" at the end of my leg routine. This is done right after a higher weight, lower rep set. They burn, man... but I love them. Give it a shot!
    yeah i was about to say i do a dc variation....still use the widowmakers tho....the 20 rep sets definately add to the workout but i wouldnt use them as the basis of your workout....you still need those heavy working sets
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    If you do the 20 rep squat routine as it is laid out, you will increase your power and size. And I doubt seriously that you would be able to complete the other leg movements you are talking about. This is a brutally hard routine, but worth it imo. The last time I ran it I gained a solid 10lbs. Calorie intake was ridiculous and there were a few close calls in the gym like blacking out and loosing my lunch. My guess is if you run it the way it is supposed to be run you will like the results in the end.
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    Im gonna try 1x20 squats, 3x7 extensions, 3x7 leg curls, and some calves. Im already dreading it just thinking about it. Im gonna try it out next week.......i'll semi-log it here to let yall know how it goes.
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
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    i finish squat days with 20 rep widowmakers many times

    makes a perfect challenge to both the mind and the body

    cant say much for how well it works or anything but then again i cannot pin point any exercise that works wonders.. my advice do widowmakers 20rep final set for a month on leg days then take a month off, and see the comparison etc
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    I want those legs - 20rep squat here I come (again)!
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    man, what a monster...it appears initially around rep 5 that there is no way he'll make 23.

    he's wincing a bit and what not.

    then look at how strong he is towards the end...he's just on rhythm.

    i have so much trouble getting past 12-14 reps...this is using 135lbs, which is pathetic.

    how much lighter can i go before it's too light and not worth doing?

    this takes serious power and lung capacity.
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    jesus christ....that video is insane....im doin widowmakers with 245 and i thought that was bad@ss.....that dude was unreal...
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    Quote Originally Posted by mooch2321 View Post
    jesus christ....that video is insane....im doin widowmakers with 245 and i thought that was bad@ss.....that dude was unreal...
    thats just not normal though.

    20x245 is very very good man.
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    Quote Originally Posted by Kristofer68SS View Post
    thats just not normal though.

    20x245 is very very good man.
    thanks bro....i just started this dc training a month ago and i gotta say....its pretty kick@ss....
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    That Platz vid is just insane!!!
    Mooch,.. those numbers rock!!!
    Think training's hard,. try losing!
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    Quote Originally Posted by 310lifter View Post
    man, what a monster...it appears initially around rep 5 that there is no way he'll make 23.

    he's wincing a bit and what not.

    then look at how strong he is towards the end...he's just on rhythm.

    i have so much trouble getting past 12-14 reps...this is using 135lbs, which is pathetic.

    how much lighter can i go before it's too light and not worth doing?

    this takes serious power and lung capacity.
    310lifter, we're about the same weight and height. I can do 135x20 easy, but it took me a bit to get there - I had to build up my endurance. I started doing 20 rep squats as follows:
    * no weights
    * empty bar (about 45 lbs)
    * 95 lbs
    * 135 lbs
    * 185 lbs

    Just today I started doing 20 rep squats again, and did everything above except the 185 lbs - I could only get 8 reps out, I got tired.
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    i started my 20 reps today. I was conservative and only put on 135 for 20. It was relatively easy. Im gonna bump it up to 185 next time. I didnt have any problems getting stuck or cheesin reps, but i was super light headed when i got done!
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
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    Quote Originally Posted by thaOrleanyte View Post
    i started my 20 reps today. I was conservative and only put on 135 for 20. It was relatively easy. Im gonna bump it up to 185 next time. I didnt have any problems getting stuck or cheesin reps, but i was super light headed when i got done!
    the orginal way is to start at 70% of yer max and add 5lbs evey leg workout
    untill u 20 rep ur old max. then start over find new max and proceed higher
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    Quote Originally Posted by alwaysgaining View Post
    the orginal way is to start at 70% of yer max and add 5lbs evey leg workout
    untill u 20 rep ur old max. then start over find new max and proceed higher
    this is correct. but you dont start over right away, supposed to wait about six weeks or so. i am considering running this program myself. Good luck buddy, that sh!t is brutal.
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    so this program you guys are talking about is just high reps...there no heavy sets....doesnt seem like a great way to get 30 inch legs unless youve got genetics like platz
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    Quote Originally Posted by mooch2321 View Post
    so this program you guys are talking about is just high reps...there no heavy sets....doesnt seem like a great way to get 30 inch legs unless youve got genetics like platz
    i have no idea what program they are referring too

    i would do my normal squat routine workout then finish off with widowmakers aka 20reps at the highest weight i could, usually 135 hah i think i did 185 once and its a struggle

    gonna locate some of my workouts ill edit this in a sec

    just for ref, this was during my rehabbing numbers are low hah
    Code:
    Squats
    135x8
    185x4
    225x4 (+40lbs from last time)
    245x2 (testing waters was ez +60lbs)
    135x20 widowmakers
    Code:
    Squats
    205x13 max
    185x14 max
    -messed up squatting misread what i did last time, either way im still improving
    
    Widowmakers
    145x20 (+10lbs)
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    this is how i do mine....i do a dc variation....i have a great partner so i actually rest/pause my squats....this what i did saturday
    squats-
    135-10
    225-10
    315-10
    365-10/4/3 rest/pause
    245-21

    so there is really only two working sets in there for squats....i only do 6 working sets total....
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    Quote Originally Posted by mooch2321 View Post
    this is how i do mine....i do a dc variation....i have a great partner so i actually rest/pause my squats....this what i did saturday
    squats-
    135-10
    225-10
    315-10
    365-10/4/3 rest/pause
    245-21

    so there is really only two working sets in there for squats....i only do 6 working sets total....
    i wish i could move those numbers. good job mooch.

    i got f-d over genetically..........both sides......

    i still beat the ****e out of my legs......1-1.5 hours........
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    Quote Originally Posted by Kristofer68SS View Post
    i wish i could move those numbers. good job mooch.

    i got f-d over genetically..........both sides......

    i still beat the ****e out of my legs......1-1.5 hours........
    dude...i weighed 135lbs at 5'9, four and a half years ago....i was 21 then....mother nature didnt do me any favors either....i have had to fight like hell for every pound brother....keep up the good fight man...it will come
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    Quote Originally Posted by mooch2321 View Post
    dude...i weighed 135lbs at 5'9, four and a half years ago....i was 21 then....mother nature didnt do me any favors either....i have had to fight like hell for every pound brother....keep up the good fight man...it will come

    6.5" wrists

    7.85" ankles

    i know there are smaller out there, but not many. lol
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    just measured....my wrists are 6 3/4....ankles are 9 inches tho...yep...no denyin it...you got ****ed.....lol
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    Quote Originally Posted by mooch2321 View Post
    just measured....my wrists are 6 3/4....ankles are 9 inches tho...yep...no denyin it...you got ****ed.....lol
    thanks... you b astard..............j/k bro

    lol......

    mom and dads side BOTH had twigs............ all 4 grandparents did me dirty, no lie.


    im gonna try the 20 rep tomorrow. see if i can pass out or puke
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    I did a program about half a year ago or so where I did 20rep squats, 15rep deads, and 10rep bench. I made tremendous gains but you have to basically buy a costco and get tons of rest. If your interested i did a log, just search for it through my name. I listed everything.
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    365 for 10 is great. i usually get that for 8-9. I go ass to grass, alot of guys dont. The 20 rep program is wicked oldschool, alot of people say it is for newbs because it puts mass on all over quick, however, when done after you are experienced, the benefits are huge. you start the routine, at WHATEVER your ten rep max is for 20. so if you get 315 for 10, you start there and add five pound every other day. in six weeks that is 90 lbs, and you should be doing your 3-5 rep max, for reps of 10. now you se how that would get you 30 in thighs?
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    would doing 20 reps 185 pounds be worth it? or should i up it to 205?
    (keep in mind im only 14 )
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    Quote Originally Posted by warriors34 View Post
    would doing 20 reps 185 pounds be worth it? or should i up it to 205?
    (keep in mind im only 14 )
    Its NOT about the weight, it is the amount of effort put forth.. It is about using a weight that is HEAVY for YOU, and hard as hell. A weight where by 10 you are asking your self how the **** you can go on, and still grinding out 20(or more). If that is 185, so be it.
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    Quote Originally Posted by imprezivr6 View Post
    Its NOT about the weight, it is the amount of effort put forth.. It is about using a weight that is HEAVY for YOU, and hard as hell. A weight where by 10 you are asking your self how the **** you can go on, and still grinding out 20(or more). If that is 185, so be it.
    Exactly. I am currently running this, andthe horrors are real. It is all about the weight that is heavy for you. If your ten rep max is 185, start there. if its 205, start there. its all about mentally preparing yourself, you ar eabout to attempt double reps, of something you bareley get ten of. Make sure your form is spot fukcin on as well.
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    Quote Originally Posted by imprezivr6 View Post
    Its NOT about the weight, it is the amount of effort put forth.. It is about using a weight that is HEAVY for YOU, and hard as hell. A weight where by 10 you are asking your self how the **** you can go on, and still grinding out 20(or more). If that is 185, so be it.
    This is exactly how I have done it in the past.
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    iight thanks, im gonna do 225 on friday and see how that is lol
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    Quote Originally Posted by Kristofer68SS View Post
    6.5" wrists

    7.85" ankles

    i know there are smaller out there, but not many. lol


    <--- 6" wrists
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    Quote Originally Posted by suncloud View Post
    <--- 6" wrists
    sorry.
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    Quote Originally Posted by Kristofer68SS View Post
    sorry.
    its all good. makes my 16 inch arms look huge
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