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20 rep squat programme?

cobracock1979

cobracock1979

Member
Hola,

I been avoiding intense squalts due to a minor lower back injury which, fingers crossed, is now healed.

My legs have started to lag so I wanna hit em hard and fast. Im also about to start a new cycle (dbol/tren/var/test).

so, Im sure everyone has heard of the 20 set squat programme, recommedned for a duration of 6 weeks at 3 times a weeks?

Anyone tried this/ have any comments? I dont wanna waste 6 weeks of my life if its some sorta myth.

Thx in advance.

PS I only just discovered the training forum - its awesome!
 
i've been using the DC leg training method and you hit legs twice every 8-9days. you do one 10-12 set then what they call a widow maker. here is how it works.

put on weight you can just get your 10-12 reps, do that set. Once you are done keep the same weight on and the next set (widow maker) you do 20 reps with that weight. You can't rerack the weight and can take as long as needed as long as you finish the 20 reps. Good reason it is called widow maker.

works nicely.
 
Sweet, saw a vid of arnold doing a set last night...ouch.

This program is basically the widomaker without the initial 12 reps, but 3 times a week. Sounds good bro, thx
 
cobracock1979 said:
Sweet, saw a vid of arnold doing a set last night...ouch.

This program is basically the widomaker without the initial 12 reps, but 3 times a week. Sounds good bro, thx
Click to expand...

sorry i couldn't speak from experience on the exact routine, just thought it was something similar to what i have been doing
 
I love high rep squatting, you get your cardio with the weights.

The only thing I would watch out for is that you have recovered enough to be able to do the squats 3 x a week, especially if you are doing any other legs with it.

One set of 20 reps to failure is tougher than a heavy set of 6 IMHO.
 
I rarely do this. But I do high-set squatting, if that makes sense.

I sometimes do 20 sets of squats, at 6 reps each.
 
Tat, the theory is that this is a six week programme only - gains will stop after that eventually lead to muscle loss if continued. It hurt so good!
 
post the arnold vid. I heard he did smith machine squats to isolate his quads. (of course with arnold everyone has "heard" something lol)
 
I did 20 rep squats once, got 315 for 20 reps and wanted to die after, that was my whole workout. I tried to do some other stuff after but i was so fried from it i just said fuck it and went home. Right now i do heavy squats then leg press for reps after to burn out.
 
All of this 20 rep squat talk has me thinking. I've got leg day coming up tomorrow. I'm picturing these 20 reps taking a while. Like knocking out 10 reps, breath, 2 or 3 more, breath, 2 more, breath (head is turning purple) breath some more, 1 more .....................

Am i thinking along the right lines here?
 
Yeah one breath, was in my case tonight tho. But its a beautifull though that I can build my legs to the degree I want with 120 seconds of intense pain 3 times a week. I like to keep my sessions as short as I can so I can go home an eat!
 
I'm going to try it. I've done something similar before called a tabata. You take an exercise like a deadlift or front squat where you can quickly rack/rest but also quickly start work again.

Perform as many reps as you can for 20 seconds, then rest for 10 seconds. Repeat this for 8 cycles (total of 4 minutes) Its brutal! after this 4 minutes you are wiped clean, done.

I'm imagining this being similar. Thanks!
 
i think i did mine in under a minutre or two, it was a very fast pace and i was dead after.
 
It was under a minute, around 47sec. to be exact thats how long the video was.


 
OneBreath said:
I'm going to try it. I've done something similar before called a tabata. You take an exercise like a deadlift or front squat where you can quickly rack/rest but also quickly start work again.

Perform as many reps as you can for 20 seconds, then rest for 10 seconds. Repeat this for 8 cycles (total of 4 minutes) Its brutal! after this 4 minutes you are wiped clean, done.

I'm imagining this being similar. Thanks!
Click to expand...

Fuck you and your Tabatas!!!!! Front Squats, Thrusters, KB Swings.... i would rather take showers in prison lolll!!!
 
mwm5 and me both train with the same split. I hit my quads(leg presses, hack squat) with one work set of 8-12 and then a set of 20-30. I do my squats a little different though. I usually work up to a 5-6RM and then strip off 90 pounds and go for twenty. I am usually second guessing my self after 8 reps. Doing these consistently will really increase your pain threshold and mental fortitude. Once you start finishing all your quad sessions with a "Widowmaker" most other shit in the gym seems easy. Oh yeah... Decreasing the load by 90 pounds for squats is not anything I have set in stone, it is just the way it works out in my progression.
 
cobracock1979 said:
Yeah one breath, was in my case tonight tho. But its a beautifull though that I can build my legs to the degree I want with 120 seconds of intense pain 3 times a week. I like to keep my sessions as short as I can so I can go home an eat!
Click to expand...

Just make sure your back is fine because it's hard mantaining good form after a certain amount of reps, which can lead to injury.

Well done BIG BK! I can hear your partner scream lightweight baby!
 
I mix it up like everything else: Light weights, high reps for about 3 months, 12-15 range. Then strength, 6-8 reps. Then Power, 2-4 reps.
Hits fast twitch and slow twitch muscle fibers. Works well for this old man. I make damn sure the wheels are in shape. They don't have to be oak trees, but they have to be strong.
 
Big_BK said:
It was under a minute, around 47sec. to be exact thats how long the video was.
Click to expand...

i love reading youtube comments. youtube has got to have the largest group of dumbasses over any other site. You were def going deep enough and have good form. Most of them are probably 150lb dudes who have never squated
 
Yeah they still fire me up though, lol. After doing 20 rep squats i had a new appreciation for why people hate doing legs although i love them. And cinnimon buns i guess it just musta been a coincidence, i do have more then one pair of pants. hahaha
 
Holy shit! You didn't take a break until 17. That's fucking great.

Fuck those youtube comments. Great form, looks like a wide stance, knees out, lots of hip flexibility.
 
I didn't have a belt on either, the one in the vid is a rehband belt which is an elastic neoprene belt that is not rigid.
 
Big_BK said:
I didn't have a belt on either, the one in the vid is a rehband belt which is an elastic neoprene belt that is not rigid.
Click to expand...

Do you usually wear one? i've heard the normal pros and cons. I'm currently not but my PR is only 405 and i normally just work in the 315/345 range.
 
I was gonna ask the same - i repped 250 for 20 last night but Ive hadda lotta time off - should be upto about 20x315 in a month or so. Is a belt necessary?
 
You really shouldn't use one unless you are trying to set a new PR. A belt is an aid so it takes some of the work out of the lift. I can handle 315 like its nothing so i didnt use a belt because i didnt want to screw my breathing up.
 
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