1)What do u guys and gals think about front squats instead of back squats for the 20rep squat program?
2)I read about starting with lighter loads and building up and i’ve read about using 10RM and adding 5lbs after each successful workout. Whats the benefits of either one?
Plan on doing this on my next bulk up session.
2)i havent really looked i to this type of program but doing 20 reps with a 10RM seems slightly immpossible/hard, but i really dont know. It just choose a challenging weight
when you use your 10RM for 20 reps what you will do is take several deep breaths between each rep making it almost like a rest pause set.
The first time I did 20 reppers I started with my 15rm rather than my 10rm and added 5 pounds each workout. That way the first isn’t teribly difficult but also not too easy.
No matter how you do it 20 rep squats are great.
and oh yeah…20 reppers with front squats your rhomboids would definetly give out too early
have u guys tried it?
yes. they are great
You might be able to get away with doing 20 rep front squats if you use a Smith Machine, but I’m with the others who have said that trying to do them with a free bar might be asking for trouble.
Instead you’ll get somewhere around 8-10 reps and then have to stop and take a few breaths (never re-racking the bar), do a couple more reps, rest, repeat until you get all 20 reps.
It is a brutally intense method of squatting, and is certainly not for the feint of heart. If you think you’ve got the guts to do it and do it right, then go for it. I personally really like this method.
As far as progression goes, add weight every subsequent workout. Whether that’s 5 lbs, 10, 20, or even 2.5 (if you’ve got fractional plates) it doesn’t really matter. What matters is that you progress.
Some coaches don’t recommend more than 6 reps in one set of front squats. I think it’s alright as long as your back has good strength-endurance to handle a real 10RM for a very long time, which is very, very rare.
10RM for 20 reps is the essential challenge here. Starting lighter than your 10RM means you’re not “doing” 20 rep squats. But it doesn’t hurt to deviate as long as you gain from it.
You can’t breathe! You can’t use the same heavy weight!
So NO!
[quote]Sentoguy wrote:
You might be able to get away with doing 20 rep front squats if you use a Smith Machine, but I’m with the others who have said that trying to do them with a free bar might be asking for trouble.
Instead you’ll get somewhere around 8-10 reps and then have to stop and take a few breaths (never re-racking the bar), do a couple more reps, rest, repeat until you get all 20 reps.
It is a brutally intense method of squatting, and is certainly not for the feint of heart. If you think you’ve got the guts to do it and do it right, then go for it. I personally really like this method.
As far as progression goes, add weight every subsequent workout. Whether that’s 5 lbs, 10, 20, or even 2.5 (if you’ve got fractional plates) it doesn’t really matter. What matters is that you progress.[/quote]
I just like front squats better but i’ll be doing back squats since its a must.
I tried front squats for 20 reps and didn’t get past 10. Quite frankly, all you need to do is try it one time with front squats and you question is answered. It just isn’t feasible for the 20 rep squat program.
During my 20 rep squats, I started with 12-15RM so that I could hit 20 reps on my first try. After that, I just added 5 lbs every new session and I gained mass like crazy (big eating too).
The key: Make sure you have chosen a challenging weight and keep adding more weight each workout. 20 rep squats aren’t supposed to be easy.
[quote]IronKid wrote:
I just like front squats better but i’ll be doing back squats since its a must.[/quote]
You don’t have to be stuck with back squats. Try 20-rep zercher squats. In my experience, it combines the better elements of back and front squats.
[quote]undeadlift wrote:
IronKid wrote:
I just like front squats better but i’ll be doing back squats since its a must.
You don’t have to be stuck with back squats. Try 20-rep zercher squats. In my experience, it combines the better elements of back and front squats.[/quote]
I would just do it like it has been done for years and years and years that way there is less of a chance of it not working for you as it has done for people for years and years and years. 20 rep front squats are going to torch your back so badly that you wont be able to get out of bed for the next two days (given that you are doing them with an appropriate load). Believe me, I did several leg days with 20-30 rep front squats and its not something that you will be able to repeat 3x a week, regardless of sleep and food. 20 rep zercher squats sounds less than optimal also unless you just are completely unable to do regular back squats (ie, no rack). Zercher squats might seem like an allright idea, that is, until you hold your 10 RM in the crook of your arms for a minute or more like you will be doing with this program. Just do the back squats, you can front squat again when youre done with the program and you are 20 lbs heavier.
alternatives
15 rep “breathing” deadlifts
2x 15 rep “breathing” hip-belt squats
What about the other exercises? Do u keep adding wieght?
I don’t understand why people on this site are so obsessed with front squats in the first place. Back squats hit the posterior chain so much better and this is exactly where most people need the most work!
[quote]DanErickson wrote:
I don’t understand why people on this site are so obsessed with front squats in the first place. Back squats hit the posterior chain so much better and this is exactly where most people need the most work![/quote]
I do them as assistance for cleans, front squats have other benefits also. I don’t think its smart to do 20 reps with front squat for many of the reasons already posted.