Holy shit! High rep squating

[deathdroprob]

Yesterday, I squated for reps for the 1st time in about a year. Being used to doing 3x5 heavy squats or leg presses this was a huge change. Huge headspins, extra sore legs.
Squating 100+kgs for 3x5, I decided Id go 12 (70kgs)/10(75kgs)/8 (80kgs). I might add light squats in my cycle now, I loved doing them

 

[theguy351]

yea i did 3x5 as well and the fist time u go to light weight and high reps , even if it is lower weight, you get winded quickly

 

[SouthernLord]

Fuck yeah bro. I am currently doing 10 sets of 3 front squats followed by a 20+ rep set to finish er off. Those high rep front squats really jack my quads up like no other. I did the ol Squat and Milk program a couple years ago and I gained about 25 lbs. 20 rep squats three times a week and a gallon of milk a day. I know people BS their numbers on these forums but after four weeks I hit 315 for a twenty rep set.

 

[ximor]

squat and milk eh??

 

[thebadguy54]

Fuck yeah bro. I am currently doing 10 sets of 3 front squats followed by a 20+ rep set to finish er off. Those high rep front squats really jack my quads up like no other. I did the ol Squat and Milk program a couple years ago and I gained about 25 lbs. 20 rep squats three times a week and a gallon of milk a day. I know people BS their numbers on these forums but after four weeks I hit 315 for a twenty rep set.

Whoa, 315 for 20 is pretty crazy! I can do 225 x 20 and 135 x 100... but there is no way I could do 315 x 20. I'll go drink a bag of milk now... lol.

 

[SouthernLord]

Whoa, 315 for 20 is pretty crazy! I can do 225 x 20 and 135 x 100... but there is no way I could do 315 x 20. I'll go drink a bag of milk now... lol.

Haha, I swear if you can get ten reps you can get twenty. It is a mind over matter thing. I think that set probably took around two minutes to complete and I would not have even thought about trying it without my training partner standing behind me. At the time I wasn't that big either. A soft 200 lbs. I think 135 for 100 would be way more of a challenge.

 

[kiosk]

I hit 315 for a twenty rep set.

dam is that ass to floor for all 20 reps?? with good form at 315lbs??? if thats so I bow down to you brother....

 

[silver_shadow]

try a single set of 20 (after warmup). really knocks the wind outta you!

 

[SouthernLord]

dam is that ass to floor for all 20 reps?? with good form at 315lbs??? if thats so I bow down to you brother....

Actually........ The majority of that set was around parallel, maybe a little higher. Although lower than most people squat. Now the last few reps were more like ass to grass, and that is only because the weight was burying me. The funny thing is I can't even back squat 315 for a ten rep set any more. I have no desire to ever back squat again. I have been focusing on front squats here of late and I am no where near even a single with 315 for those.

 

[NJL52]

20 rep sets don't build muscle =/ That burning feeling? Lactic acid eating away at your legs.

Weight Training 101

 

[mm107]

20 rep sets don't build muscle =/ That burning feeling? Lactic acid eating away at your legs.

Weight Training 101

I have to disagree, bodybuilders follow a high rep routine for the most part.

I dont why the burning feeling kicks in, you could be right about the lactic acid, but eating away??

20 rep squats, would definately make your leg muslces recruit and activate more and more muscle fibers each rep. So 20 reps, would definately activate ALOT more Muscle fiber then a 5 rep would. Thats why high reps = growth.

If you have some solid info to back it up, please share with me.

 

[silver_shadow]

if i'm not mistaken some of the eastern bloc weightlifters do use higher reps a few times a year for increased hypertrophy. of course it's not something they'd be pushing the major part of the year but it still plays an important role in their training.

 

[mm107]

if i'm not mistaken some of the eastern bloc weightlifters do use higher reps a few times a year for increased hypertrophy. of course it's not something they'd be pushing the major part of the year but it still plays an important role in their training.

exactly, one of the guys i train with, uses his 'bodybuilding' phase (high reps) to build some muscle mass. He powerlifts, so usually is in the 3-5 rep range, so when he switches to higher reps, his muscles grow. Same her with me.

I need more mass, so i usually do some assistance work after my ME work, to get some blood flowing.

 

[gjohnson5]

Chris Benoit used to do 1000 hindu squats...

Must have been the testosterone increase from squatting...

 

[muscelove]

they guy saying he did 135x100 is smoking crack. Id love to see it. Post a vid of you doing it.

 

[Tatyana]

20 rep sets don't build muscle =/ That burning feeling? Lactic acid eating away at your legs.Weight Training 101

Where did you get that from? Yes, all animals are designed such that if they have to do the fight or flight thing and undergo anaerobic respiration, the lactic acid produced is going to 'eat away their muscles'.

The acid produced does interfer with a few of the metabolic processes, like Ca ion channels and the regeneration of ATP (if I remember correctly), but it does NOT EAT YOUR MUSCLES.

That is the physiological equivalent of saying that if you stop training your muscle turns to fat.

Any stressors to the muscle will build muscle.

Some of you lads are so set into that 5 x 5 routine thing. Your body will adapt to this and you will not benefit doing the same routine month in,month out.

Low, medium and high volume workouts, mix up your training.

I found an article by one of the most reknown trainers in the world, which I will post in the training section.

http://www.elitefitness.com/forum/w...pulating-reps-gains-size-strength-570940.html

 

[silver_shadow]

don't remember what exactly it was - but lactic acid eating away at muscles has been found to be a misconception. instead lactic acid has been found to be beneficial in increasing ones ability to bear longer periods of muscle stress. i think it has been posted in this forum. maybe a plat member will be able to help out

 

[Tatyana]

don't remember what exactly it was - but lactic acid eating away at muscles has been found to be a misconception. instead lactic acid has been found to be beneficial in increasing ones ability to bear longer periods of muscle stress. i think it has been posted in this forum. maybe a plat member will be able to help out

Ok you just triggered my memory, there is something about lactic acid 'switching' on some type of gene, it may be a 'fat burning' gene.

I am sure I read it in MD mag

 

[gjohnson5]

I've read differing views on this

1. lactic acid ITSELF is used as fuel
2. alctic acid is used in gene expression on genes which are associated with fat oxidation

If 2 is true , then it seem plausible that spot reduction in a general sense is possible

Ok you just triggered my memory, there is something about lactic acid 'switching' on some type of gene, it may be a 'fat burning' gene.

I am sure I read it in MD mag

 

[Mercere]

8-12 rep range is good for hypertrophy. That's high rep for most people. Consistently training on the 20 rep range will not be optimal for hypertrophy if that's your goal. It will build very good muscle endurance though. There are no cutoff points like "After 12 reps, no hypertrophy all muscle endurance." or "Anything below 8 reps will only build strength." Resistance training will do all of these things, some rep ranges do some things better than others.

EDIT: Grammar

 

[biggernu]

lol and ronnie coleman squats 800 lbs. I would thing your kness would blow out at some point.