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20Rep squats
- Thread starter sk*
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leatherface
New member
nope
mediocre lifter
New member
20 rep squat
Whe I first started training squats I did them with great success. It is a very difficult method of training in that it takes full commitment to that one set. SuperSquats is the book that outlined this program for me. It advocates taken a weight you can do for 10 comfortably, and doing it for 20. Every week/session, you add 5-10lbs and repeat. If you are able to keep this up for any period of time hitting your reps, your strength and muscular endurance will go up. I now personally use a Rickey Dale Crain program, but did see great results with the 20 rep program.
Whe I first started training squats I did them with great success. It is a very difficult method of training in that it takes full commitment to that one set. SuperSquats is the book that outlined this program for me. It advocates taken a weight you can do for 10 comfortably, and doing it for 20. Every week/session, you add 5-10lbs and repeat. If you are able to keep this up for any period of time hitting your reps, your strength and muscular endurance will go up. I now personally use a Rickey Dale Crain program, but did see great results with the 20 rep program.
S
slobberknocker
Guest
Super Squats is a great book. I used that program in highschool. That was the first good program I ever used.
sk*, it worked great for me. I gained about 30 lbs of bodyweight in maybe 4 months or so using the program. It's hard as hell though. I'd have to meditate for a couple minutes before my set because they're so mentally taxing.
sk*, it worked great for me. I gained about 30 lbs of bodyweight in maybe 4 months or so using the program. It's hard as hell though. I'd have to meditate for a couple minutes before my set because they're so mentally taxing.
Dave949
New member
I do em. I wouldn`t say regularly though. Usually I will change my normal leg routine to doing just 20 reppers for about 4/5 weeks then back to my normal leg routine. I will do this about 2 or 3 times a year. I only do one set. A weight that I can only get 10 reps but I keep the bar on my shoulders and breath however long it takes to bang out the 20 reps. aka super squats.
PolishHammer1977
New member
I did them for a while in college. Not fun but great for endurance.
Tweakle
New member
I've never seriously tried the program before but I'm doing them now & loving it. hope to get to Dr Ken territory by the end of the cycle.
"It's hard as hell though. I'd have to meditate for a couple minutes before my set because they're so mentally taxing."
totally. they're such a head game. 30lbs is great, how much of it was muscle do you think?
"It's hard as hell though. I'd have to meditate for a couple minutes before my set because they're so mentally taxing."
totally. they're such a head game. 30lbs is great, how much of it was muscle do you think?
PolishHammer1977
New member
When my hammie heals I will be training with Dr. Ken.
I have a friend who has trained with him on a regular basis. I am so god damn excited to heal!!!!!!!!
I have a friend who has trained with him on a regular basis. I am so god damn excited to heal!!!!!!!!
S
slobberknocker
Guest
Tweakle said:
No idea. I'm sure some of it was fat though because I was also drinking about a gallon and a half of milk daily, lol. But I got really really strong on all of my compound lifts, which was fine with me.
ffknight84
New member
ive done them before, never routinely. I want to encorperate ( sp ) them into my training about 1 month before the season, 2x a week to get the muscular endurance i will need.
Tweakle
New member
Dave you lucky, lucky bastard. 
I'd love to train with him & Bob Whelan!
what kind of stuff does he put your friend through?
slobberknocker, yeah that would be fine with me too. Do you think the program would have been effective with a less extreme diet (the one strossen reccomends is like 5000 cals with icecream shakes, crazy)
I'd love to train with him & Bob Whelan!what kind of stuff does he put your friend through?
slobberknocker, yeah that would be fine with me too. Do you think the program would have been effective with a less extreme diet (the one strossen reccomends is like 5000 cals with icecream shakes, crazy)
S
slobberknocker
Guest
I think so. It's a very sound program. Lots of heavy compound moves, with a focus on progressive resistance. That's all you need. The only change I would make is don't do the breathing squats 3 days/week. Only do them once a week. 3 times beat the hell out of my CNS, and I think I dropped it to once a week after a couple of weeks.
Tweakle
New member
I'm adding a couple of other lower body exercises, if I drop them and ONLY squat 3 x you think it would be do-able? cns burnout is not something I want to experience first hand...
also while I got you here did you do your sets in the 3 breaths between every rep or did you do the first part of the set continuously then take breaths as you need them?
also while I got you here
did you do your sets in the 3 breaths between every rep or did you do the first part of the set continuously then take breaths as you need them?
S
slobberknocker
Guest
If it was me, I'd do the squats one day, then the other two days I'd do deadlifts and maybe some cleans. GM's are also an option. But I think you could go ahead and try the squatting 3x/week and do it until you start to feel a little rundown, and then switch it up a little.
I tried to blast through the first 10 or so, then the next 5 would take a lot longer, and the last 5 were pure hell with a lot of time between. My "plan" was always to try and "fall asleep" for the first 15 or 16 reps, then "wake up" and do the last 4 or 5 reps. Kind of weird. My thinking was that mentally I couldn't handle 20 reps, but I knew I could handle 5. So I'd try and hypnotize myself and just go into a zone, then wake up at the end.
I tried to blast through the first 10 or so, then the next 5 would take a lot longer, and the last 5 were pure hell with a lot of time between. My "plan" was always to try and "fall asleep" for the first 15 or 16 reps, then "wake up" and do the last 4 or 5 reps. Kind of weird. My thinking was that mentally I couldn't handle 20 reps, but I knew I could handle 5. So I'd try and hypnotize myself and just go into a zone, then wake up at the end.
PolishHammer1977
New member
Tweakle said:Dave you lucky, lucky bastard.
what kind of stuff does he put your friend through?
slobberknocker, yeah that would be fine with me too. Do you think the program would have been effective with a less extreme diet (the one strossen reccomends is like 5000 cals with icecream shakes, crazy)
Absolute hell. My buddy doesnt train with him anymore but he did.
Its hell.
Dave949
New member
I couldn`t agree with you more Slobber. I also read and followed the super squat book several years ago and found that 3 times a week was excessive and put a serious strain on my CNS also.slobberknocker said:
I held up and made strength gains for the first 3 weeks or so but went downhill fast after that and started to lose weight and I was very lethargic 24/7.
IMHO......if you put your absolute heart and soul in those 20 reps,
to where your eyes are about to pop out of your head and snot is blowing out your nose and spittal is spraying out your mouth and your face is so red it makes Rudolph the red nose reindeer look anemic and your face is so freakishly contorted it is dwonright pathetic, once a week is all you need.
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DeepZenPill
New member
I do DC training, so my quad exercises rotate between 20 rep free weight squats, 20 rep smith squats, and 20 rep hack squats. I always fear them because I know it's going to be some pain, but they're so satisfying when you know you absolutely destroyed your legs.
ProteinFiend
New member
do you guys use spotters?
