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20 rep squats

nightshift said:
In an attempt to take my mind off of some issues in my personal life I decided to go back to a routine I hadn't done in years. I am about 2 1/2 weeks into a "20 rep breathing squat" routine. At 43 these are some of the most brutal workouts I have ever had. However, I can not complain about the results. All of my lifts are up, as is my appetite and my weight. For me, gaining 4lbs in 2 1/2 weeks is pretty good. When I started this, on the first day I was barely able to squat 200lbs for 20 reps. Today I got 245lbs x 20. I know that does not seem like a lot of weight, but I could not be happier. Hopefully I will be up around 300 x 20 by the end of 6 weeks. I will keep you posted
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what about running this routine longer with proper cals, rest and supps? Overtrain CNS?

Like 10-12 weeks?
 
Personally, I don't think I would go longer than 6 weeks. This routine puts a tremendous strain on your CNS. It is both mentally and physically exhausting. Years ago I would run this for 6 weeks, go to a 4 day split for 6 weeks then go back to the squat routine for 6 weeks. Obviously, you know your body best and how it responds and recovers. For me 6 weeks was my limit.
 
nightshift said:
Personally, I don't think I would go longer than 6 weeks. This routine puts a tremendous strain on your CNS. It is both mentally and physically exhausting. Years ago I would run this for 6 weeks, go to a 4 day split for 6 weeks then go back to the squat routine for 6 weeks. Obviously, you know your body best and how it responds and recovers. For me 6 weeks was my limit.
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yeah maybe if i was younger.

Thanks.
 
yeah, its definitely rough. finished 3 weeks of it, now back to another program, will probably do this again in 6-12 weeks tho
 
I definitely would like to see some people run some logs on this. Or start one thread with before and after stats for all who are trying this workout. I think it would be an interesting thread.
 
For those of you who haven't tried this, it's as close to the holy grail you'll ever be. When I started these, I had never squatted before. After a short time, I was able to get about about 200 x 20. It was a m.f. . There were times I had to puke after squatting. In about a year and half, I was up to 355 or 365 ( don't remember which ) for 25 consecutive reps to parallel, with NO pauses, and good control. NO juice, ever.
Nothing you can do will change your body like this. I highly recommend buying the book, Super Squats, I know ironmind used to have it. One thing the book recommends I wouldn't is squatting with out a belt. Many people trying this will be new to squatting, at the very least learn proper form, before ever squatting with out the belt.

Good Luck
 
xtraflossy said:
But what do you warm up with, and what would you use for the 20 reps?
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Your 20 rep set should be done with your 10RM. There are several online caculators that can give you a theoretical weight. Using the 10RM weight is where the challenge comes in. Once you can get a 20 reps you increase the weight 5lbs and on and on.
 
nightshift said:
I would drop the weight and work back up. You really want to get those 20 reps without racking the weight. I started at a weight I knew I could get 10-12 reps with and just made myself do 20. If you can bang out 20 with ease you're to light. If, after the 20, you fell like you are about to die, you're at a good weight. Add 5lbs per w/o after that. When you get stuck at a certain weight, use the same weight in you're next w/o. I think you will be happy with the results. Good luck
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A common practice with this routine is three attempts to get your reps. If you go three work outs in a row and fail to get all 20 reps you then reduce the weight by 10% and work back up. It kind of gives your body a chance to reset.
 
nightshift said:
Mine is set up like this:

Military press 3x12
Squat 1x20 - after warmups
Pullovers 1x20
Bench 3x12
Deadlift 1x15
Stiff legged deads 1x20
Pullovers 1x20

You can always add in an isolation movement for your bis/tris if you feel the need.
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I know each individual is different but this routine is going to have most in an overtraining state. Very little is recommended after the 20 rep squat session. What I have used is an "A" & "B" work out like this:
Work out A -
Squat - 1x20
Military Press - 3x12
Bent Row - 3x12
Weighted Dips - 3x10

Work out B -
Squat - 1x20
Bench - 3x12
Deadlift - 1x10
Weighted Chins/Pulls - 3x10

Work out 3 times a week alternating between the two. I did not include the pullovers because the thought behind them was they expand the size of the rib cage and many argue that this is simply not true. This will hit all major muscles each work out. You should increase the weight each work out by 5lbs on all lifts. If you cannot complete all the reps for 3 consecutive work outs reduce the weight by 10% and work your way back up. If you are doing this with the correct weight and intensity even the hardest of gainers will see results.
 
cripplerrip said:
I highly recommend buying the book, Super Squats, I know ironmind used to have it. One thing the book recommends I wouldn't is squatting with out a belt. Many people trying this will be new to squatting, at the very least learn proper form, before ever squatting with out the belt.
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Squatting with a belt is bad. I suggest you take a look at the book Starting Strength by Mark Ripptoe. It is a very good book for teaching/learning the form for your major lifts, deadlift, squats, bench, OH press, power clean, and bent rows.
When squatting with correct form you should be taking a deep breath at the top of the lift and holding it. The reason is the increased cavity pressure from holding your breath assist with keeping you core tight and keeps your back from rounding. Tight abs and a deep breath make it almost impossible to round your back. Wearing a belt restricts the amount of air you can take in, reducing the core pressure.
That is why the book tells you not to squat with a belt.
Belts also tend to have a placebo affect. Many will lose focus on form once they are using a belt so they are best not used if you can avoid it.
 
Daddy is just getting back into lifting heavy. For Leg day i did 6 sets of 20, only 135lbs. Its not a lot of weight but with perfect form, i was dying at the end.
 
dawaro said:
Squatting with a belt is bad. I suggest you take a look at the book Starting Strength by Mark Ripptoe. It is a very good book for teaching/learning the form for your major lifts, deadlift, squats, bench, OH press, power clean, and bent rows.
When squatting with correct form you should be taking a deep breath at the top of the lift and holding it. The reason is the increased cavity pressure from holding your breath assist with keeping you core tight and keeps your back from rounding. Tight abs and a deep breath make it almost impossible to round your back. Wearing a belt restricts the amount of air you can take in, reducing the core pressure.
That is why the book tells you not to squat with a belt.
Belts also tend to have a placebo affect. Many will lose focus on form once they are using a belt so they are best not used if you can avoid it.
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I would agree that in perfect world squatting with out the belt is the way to go. Problem is many of us don't have perfect backs. Even when it is used, it should be a safety precaution, not a crutch. No excuses for weak abs or erectors. I'm not a fan of the super heavy duty belts either. A 4"sculpted nylon or even a beefier ( the ones with some solid support directly over the back ) stretch back support belt will give you some support without totally killing your ability to breathe. I'm just saying I wouldn't recommend someone new to squatting to go with out the belt untill they get fully accoustomed to squatting. Better to error on the side of caution. Peace.
 
It also works good for the bench press. I go heavy on mondays and on thursday i do 1 working set of 20. Actually I got 225 for a slow controlled 20 so I am working on 245. 16 so far.
 
cripplerrip said:
I would agree that in perfect world squatting with out the belt is the way to go. Problem is many of us don't have perfect backs. Even when it is used, it should be a safety precaution, not a crutch. No excuses for weak abs or erectors. I'm not a fan of the super heavy duty belts either. A 4"sculpted nylon or even a beefier ( the ones with some solid support directly over the back ) stretch back support belt will give you some support without totally killing your ability to breathe. I'm just saying I wouldn't recommend someone new to squatting to go with out the belt untill they get fully accoustomed to squatting. Better to error on the side of caution. Peace.
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I understand your point but in reality it is going to become a crutch if they use it starting out. It is also easier to learn proper form in the beginning than correct poor form later. The program I mentioned starts beginners out with just the bar but progress' rather quickly. Three work outs a week adding 5-10lbs each day. This gives them a chance to learn the proper form and develope their core strength as the weight increases. It is just my opinion but I think when someone is learning a new exercise one of the first things they have to get their ego in check and drop the weight to establish the form. If you watch the people in your gym you will see those with the worst form are usually the ones using too much weight.
 
Daddy said:
Daddy is just getting back into lifting heavy. For Leg day i did 6 sets of 20, only 135lbs. Its not a lot of weight but with perfect form, i was dying at the end.
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i am 35 and have no genetics.......especially legs.....

i go ATG.......... seriously, i nearly touch the carpet.......

i still am working to get 20 reps........with 135.........i refuse to lower the weight......period.

damn i hate getting older.......

props to you.......

I DO NOT USE A BELT.............except for heavy deads.....
 
Read this book back in 95 cover to cover. It is a great program. The increase in testosterone, and fat burning effects are by far worth the grueling 20 rep set. Toward the end of the set one really has to pause,and deep breath or the Blood pressure will drop causing dizziness, blurred vision, and nausea.

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Pick up the book Super Squats by Randall J. Strossen. I read this book cover to cover in 1995. The 20 rep squat routine is grueling but well worth the results. I noticed an increase in testosterone, and decrease in abdominal fat the day after squats. The higher rep leg routines really do add more size to the legs for most individuals vs. lower rep routines. That is if you are looking for leg size. I mainly do the 20 rep squat set for fat burning, and increased test, and it works well.
 
Im gonna try doing this once a week for a while see how it goes.
 
20 x 315 my best (belt) 2 years ago

340x 20 Is my best DL 1yr ago

225x21 on bench current

my squat and dl should be stronger
 
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