20 rep squats

[lillywhite14]

Me likey

That is all

[Deadendgeneration]

Me likey

That is all

What kind of weight you doing that with? My 1rm is 185kg's but I doubt I could do 20 with over 80.

[Srebmun]

Squats are the mutts

[lillywhite14]

Me likey

That is all

What kind of weight you doing that with? My 1rm is 185kg's but I doubt I could do 20 with over 80.

You find your ten rep max then go for 20 with it. Obviously it takes a bit of time to get them all out, if you can, and it effing kills. Its effing great though!

I spent years neglecting squats, and I mean really neglecting them. Such a waste of time!

[Srebmun]

I love squats. I recently done a 6 week GVT programme, i.e. 10 sets 10 reps. With the squats I started at 50kg, skipped to 60kg the next week, then went up 5kg each week so on my final week done 10 x 10 @ 80kg. I was well pleased with myself as I was supersetting on each main discipline I done each day.

After a weeks rest, when I went back to normal doing 5 reps I found 80kg was easy, 90kg was easy, 100kg was easy, 110, 120, the same. I tried 130kg but I failed. Left it 4 days (until today) and PB'd on 140kg.

[lillywhite14]

I love squats. I recently done a 6 week GVT programme, i.e. 10 sets 10 reps. With the squats I started at 50kg, skipped to 60kg the next week, then went up 5kg each week so on my final week done 10 x 10 @ 80kg. I was well pleased with myself as I was supersetting on each main discipline I done each day.

After a weeks rest, when I went back to normal doing 5 reps I found 80kg was easy, 90kg was easy, 100kg was easy, 110, 120, the same. I tried 130kg but I failed. Left it 4 days (until today) and PB'd on 140kg.

[Srebmun]

I love squats. I recently done a 6 week GVT programme, i.e. 10 sets 10 reps. With the squats I started at 50kg, skipped to 60kg the next week, then went up 5kg each week so on my final week done 10 x 10 @ 80kg. I was well pleased with myself as I was supersetting on each main discipline I done each day.

After a weeks rest, when I went back to normal doing 5 reps I found 80kg was easy, 90kg was easy, 100kg was easy, 110, 120, the same. I tried 130kg but I failed. Left it 4 days (until today) and PB'd on 140kg.

I must say, as a 44 year old (almost) it was VERY rewarding having 3 x 20kg plates on either side of the bar, I'm not going to squat that heavy too often, I prefer doing more reps at a lighter weight, but it really made me feel good and dare I say proud of myself.

[kenny powers]

did you have 1min rest in-between the 10 x 10

[Srebmun]

did you have 1min rest in-between the 10 x 10

90 seconds as standard, but allowed myself 2 mins if needed.

[punchoutsb]

20 reps squats and gallons of milk. When it's time to bulk, there's really only one way to go!!

[lillywhite14]

20 reps squats and gallons of milk. When it's time to bulk, there's really only one way to go!!

Only managing about half a gallon a day at the moment!

[punchoutsb]

20 reps squats and gallons of milk. When it's time to bulk, there's really only one way to go!!

Only managing about half a gallon a day at the moment!

I'm nearing the end of mine...114 kg at 18% bodyfat and feeling FAAAT! Starting to cut within the next fews weeks for my meet in March...so sad to say goodbye to delicious whole milk!!

What are your lifting goals? It's rare to find a 20 repper!!

[lillywhite14]

Sad to say I have seriously neglected squats over the years. The rest of my lifts plateaued a while back so decided to bite the bullet and hit the 20 reps. Only 4 weeks in and loving it. Never thought I would look forward to squatting but I actually find myself looking forward to it now! Changed my outlook completely. The weight is piling on and feeling strong

How long would you go with the 20 reps? As long as necessary? I've been told to use it as a 9 week programme.

[punchoutsb]

Sad to say I have seriously neglected squats over the years. The rest of my lifts plateaued a while back so decided to bite the bullet and hit the 20 reps. Only 4 weeks in and loving it. Never thought I would look forward to squatting but I actually find myself looking forward to it now! Changed my outlook completely. The weight is piling on and feeling strong

How long would you go with the 20 reps? As long as necessary? I've been told to use it as a 9 week programme.

I've personally done it as short at four weeks and and long as six months. It all kinda depends on how you feel unless you're peaking for something specifically.

I'm right there with you on that natural high, man! It really is an incredible feeling of accomplishment because it's a tough challenge! How long have you been lifting? Have you ever read "Super Squats" by Dr Randall Strossen?

[lillywhite14]

Well I have been a gym goer for a decade or so and my goals have changed over time. Started out with boxing, then did a bit of running, 10k's and then on to a marathon. Been lifting on and off for four/five years or so, but as I say avoided squats for most of that time and only really focused on upper body stuff.
Over the last 12 months though I have acquired a power rack, olympic bars, dumbbells, plates etc, got a great set up. Did 5x5 SL for 12 weeks before picking up a niggly injury but over that now. Had a few weeks off then started the 20 reps. Best workout I've done in lifting terms. Effing love it

I'm not peaking for anything specifically, I basically want to work my way up to a decent size and lift some heavy weight! I have figures in mind that I think I can achieve, when I'm there I'll review it.

I've not read that book no, I take it you highly recommend it?
Luckily I work with an old school experienced lifter and he has helped me no end regarding my technique.

[punchoutsb]

Well I have been a gym goer for a decade or so and my goals have changed over time. Started out with boxing, then did a bit of running, 10k's and then on to a marathon. Been lifting on and off for four/five years or so, but as I say avoided squats for most of that time and only really focused on upper body stuff.
Over the last 12 months though I have acquired a power rack, olympic bars, dumbbells, plates etc, got a great set up. Did 5x5 SL for 12 weeks before picking up a niggly injury but over that now. Had a few weeks off then started the 20 reps. Best workout I've done in lifting terms. Effing love it

I'm not peaking for anything specifically, I basically want to work my way up to a decent size and lift some heavy weight! I have figures in mind that I think I can achieve, when I'm there I'll review it.

I've not read that book no, I take it you highly recommend it?
Luckily I work with an old school experienced lifter and he has helped me no end regarding my technique.

Super Squats basically deals with the history and concepts of 20 rep squats. It's a good book, but if you have some old school training partners they can give you that same information. It does offer a nice brief little history though.

If you are looking for a good informative book, my absolute favorite actually, it would be "The Complete Keys to Progress" by John McCallum. It is an EXCELLENT book, and written in his very unique and interesting style. It covers a myriad of training techniques and programs. I enjoyed it and learned more (though trial and error is often your best bet) from that book than any textbook I've ever used.

[lillywhite14]

Out of interest, what does your 20 reps consist of?

[punchoutsb]

Out of interest, what does your 20 reps consist of?

You mean weight, or what else do I include in my workout?

[lillywhite14]

Out of interest, what does your 20 reps consist of?

You mean weight, or what else do I include in my workout?

What else you include. I have seen a few variations, just interested in what other exercises you use in your 20 reps.

The two books are purchased

[punchoutsb]

Out of interest, what does your 20 reps consist of?

You mean weight, or what else do I include in my workout?

What else you include. I have seen a few variations, just interested in what other exercises you use in your 20 reps.

The two books are purchased

Right now I am training very specifically for my powerlifting meet in March. I've been paying special attention to bench, as I plan on competing in bench only this time around.

Right now I do a four day split (which is generally the lowest amount of workout days a week I will go): Mon and Thur: chest, shoulders, triceps, and legs. Tue and Fri: back, biceps, legs. I work legs every time I lift. I squat on my chest days, and then typically do machine work on my back days (leg extensions, curls, presses, etc.).

So M/T looks a bit like this:
Bench Press
Close Grip Bench
Flyes
Upright Row
Military Press
JM Press
Dips or Skullcrushers
Tricep Pressdowns
Squats

In the past, I would only ever squat to start my workout. If I wasn't focused so hard on bench, I would definitely not squat last, it knocks my numbers down a bit. I've had some extremely diverse goals and training methods in my past. I'm bigger and stronger now in almost every lift (squats and military press are lower right now). But my all time best squat was actually about seven or eight years ago. My routine back then was much more simple. It looked like this:

Military Press
Squat
Bench
Some kind of superset for arms

My squat and military press were higher then than it is now, but overall I am WAY stronger now.

As you can tell, I love training talk! I am glad you're enjoying the squats so much. They are extremely effective, and they really do help you get to know yourself better. I honestly believe that the struggles I worked through doing 20 rep squats have helped me through harder periods of my life.

[Srebmun]

How many sets of 20 do you do?

I like the sound of it.

[Srebmun]

Started this Squats and Milk 6 weeker today, started with 50kg as if I stick to it I'll be up to 100kg x 20 in 6 weeks time.

Even tho' only 50 I found it exhilerating. The breathing element really makes you stop and think, and after 3/4/5 mins (about 15 squats in) I could really feel the weight of the bar on my shoulders + getting out of breath and dare I say it feeling a little light headed. A few times I was tempted to skip the 3 deep breaths and knock the squats out, but didn't.

I love it

After the set of 20 I done 15 slow and concentrated barbell pullovers, rested 2 mins then done 5 x 5 of o/h press/pullovers supersetted.

Done another 20 squats in batches of 5 and performing the breathing element after each 5 (normal breathing up to that point).

Then finished by maxing out on chins (12).

Brilliant.

Only thing is, no frickin way can I drink 1 gallon (8 pints) of full fat milk a day. I had one when I got up, 1 after the gyrm, will have 1 when I get home at 4 then 1 before I go to bed. No way can I drink twice that.

[lillywhite14]

I only drink about half a gallon a day. Weight is packing on though!
The milk is just supplementing my usual diet to be fair.

[lillywhite14]

My lower back has been crap for a few months now. I tried 125 squats last week and hurt my back. WTF!!! Yesterday I decided to try something different, since I don't have a leg press... I took 60 lb dumbbells and did lunges. Holy poo am I sore as hell today. I know that the squat is the best compound exercise for legs. But I just cannot do any substantial weight at this time with squats. So this will have to do for now. My hams, quads, ass, and calves are sore as hell. Good stuff. Just thought I'd share.

[Counter-puncher]

i did a couple of 20-rep cycles when i was training with weights many moons ago

the cycle I did was aimed to get you squatting 20 reps with your 8-rep max over (i think it was) 6 weeks. maybe 8, can't quite recall.

i did. it worked. fvcking great, and fvcking horrible, in equal measure.

the torment of doing a fairly difficult rep, at say 6 or 7 reps, and knowing there were still 13 of these bastards to go. ouch. a set would take, god i don't know, probably nearly 5 minutes by the end of the cycle.

but then by the end of the cycle i was doing 20 reps with 125kg's, which made me and had served as a really good catalyst for growth