170lbs x 20 done. Still was very sore, but went for it anyway.
Collapsed in the squat rack and rested there a minute after the set.
The greatest weight gain program there is. My 16yo recently did 220lbs x 20 weighing 147lbs.
He drinks 3 litres of milk per day.
He is progressing nicely
good luck with the 20 rep program!
[quote]PTC Frankston wrote:
The greatest weight gain program there is. My 16yo recently did 220lbs x 20 weighing 147lbs.
He drinks 3 litres of milk per day.
He is progressing nicely
[/quote]
That is extremely impressive!
Thank you. He simply lifts because it makes him a better athelete, he plays soccer.
His best lifts to date are
Squats 320lbs x 1…220lbs x 20
Deadlift 375lbs
Powerclean 220lbs
Jerk 210lbs
Bench press 187lbs
All done as a 147lb 16 year old, no belt, wraps, nothing, 100% raw.
How has his performance improved with the weight and strength gains?
[quote]Modi wrote:
With this program you are taking what is essentially your 10 rep max and doing 20 reps. The trick is to take big breaths between reps and grind out one more rep at a time. 20 reps with your 10rm sounds impossible, but by taking 3-4 breaths between each rep, especially the last 5-8 reps, you will be surprised at what you can do. A true 20 reps set is brutal, and will teach you a lot about yourself.[/quote]
I guess it would be more accurate to say its a form of rest-pause training.
[quote]
I guess it would be more accurate to say its a form of rest-pause training.[/quote]
Standing with a very heavy weight on your back can’t be called resting. Perhaps you should try some high rep squatting yourself. There is no resting in a true 20-rep set.
[quote]stallion wrote:
I guess it would be more accurate to say its a form of rest-pause training.
Standing with a very heavy weight on your back can’t be called resting. Perhaps you should try some high rep squatting yourself. There is no resting in a true 20-rep set.
[/quote]
I think the hardest part is just having the weight on my back so long. The reps are hard but its in between reps that I want to give up so bad.
[quote]Hanley wrote:
How has his performance improved with the weight and strength gains?[/quote]
We have a different sports structure in Australia compared to the USA. We have a National soccer league called the A League, then every state has its own Premier league, we then fall away to State League 1, State League 2 etc.
Last season, Max made his debut in the second 11 for Frankston Pines, who were playing in Premier League, he was still 15. He started soccer at 13 after playing basketball as a 6 year old.
Without putting numbers on it, he is the fastest player in the team, and by a fair way, he runs the 20 metres in 2.69. With his added strength and size, he is now 155lbs, his confidence has grown and he is not at all intimidated by playing against men. He is much stronger, fitter and faster than anybody his own age, and only the 200lb senior guys match his strength, purely because of the added weight. Soccer is not really a body contact sport, if he was to play football, then his lack of bodyweight would be an issue.
thats nice to hear^
When I first started the 20 rep squat I did it every other workout which was two times a week. I did that for about 6 weeks (until I switched my program) and my legs went from 22 in. to 25 in. Now I kinda cut back on the 20 rep squat bc I like to be able to walk at least a couple days out of the week. Now instead I do 10 reps instead of 20 at the beginning every workout. Its not a 20 repper but still kicks my ass.
[quote]dmunro wrote:
stallion wrote:
I guess it would be more accurate to say its a form of rest-pause training.
Standing with a very heavy weight on your back can’t be called resting. Perhaps you should try some high rep squatting yourself. There is no resting in a true 20-rep set.
I think the hardest part is just having the weight on my back so long. The reps are hard but its in between reps that I want to give up so bad.[/quote]
Yes it is a very fine line actually. Every rep begins to feel horrible and slow and so the “rest” is needed for some muscle recovery, but the bar is burning itself into the traps, the lungs are on fire, the upper back is crazy fatiged, the shoulders and screaming, it is all you can do to keep you abs bracing your back, your body is burning and you are asking, “Am I strong enough? Will I give up? This is only three minutes of my life! Just one more rep!”
175 x 20 done. Gained about 5 lbs.
[quote]PTC Frankston wrote:
Hanley wrote:
How has his performance improved with the weight and strength gains?
We have a different sports structure in Australia compared to the USA. We have a National soccer league called the A League, then every state has its own Premier league, we then fall away to State League 1, State League 2 etc.
Last season, Max made his debut in the second 11 for Frankston Pines, who were playing in Premier League, he was still 15. He started soccer at 13 after playing basketball as a 6 year old.
Without putting numbers on it, he is the fastest player in the team, and by a fair way, he runs the 20 metres in 2.69. With his added strength and size, he is now 155lbs, his confidence has grown and he is not at all intimidated by playing against men. He is much stronger, fitter and faster than anybody his own age, and only the 200lb senior guys match his strength, purely because of the added weight. Soccer is not really a body contact sport, if he was to play football, then his lack of bodyweight would be an issue.
[/quote]
that’s great! our town’s soccer team is falling in leagues, we were the top of the second league, now they are going in the fourth…
it’s strange, for all the sports here, no one uses the gym! I think I’m among the first of my generation trying to improve my vertical with squats, or hit strength with general strength, dunno…
I coach a basketball team as well, they are 15-16yo playing A Grade. Two of the boys already dunk, which is a great effort.
My own two boys have amazing verticals, I suppose any 16yo who squats 320lb should have a good vert
When I first started, 20 rep squats brought me from 115x20 to 225x20. At the time, my 1 RM was 165 lbs 
It works, just make sure you eat enough and get plenty of rest. I only squatted twice a week and it worked well.
I’m definitely gonna try this program! Anyone got any figures on how the program affected their 1RM?
I guess if you progressed to doing your previous 1RM for 20 reps, you’ll have gotten a lot stronger.
But this program isn’t about upping your 1RM its about gaining a fuck load of weight.