As a kid, and working out in my bedroom, I used IRONMIND’s SuperSquat’s hip belt because I knew I wanted to squat and had no rack. Even with the hip belt, I was able to gain 22 lbs. in 8 weeks. And my quads blew up. Hmmmm, maybe I’ll try it again!?
I’m a big fan of the 20 Rep Squat, It certainly 'aint for everyone. I’ve seen quite a few people THINK they were working hard at it but at 20 reps, turned and started talking about this or that. It’s true, if performed correctly, you would lie down in a puddle of sour milk in 100 degree sun if that was the only available place to lay. And you certainly aren’t going to talk politics or other BS until LONG after the workout.
Of course, I don’t think 1 Gallon/Day of milk would go over well with the folks…
However, I would love to squat more, but I don’t have a rak. Any reccomendations other than deadlifts, whcih I already do?[/quote]
I take it you got the garage setup? so do I. you dont need a rak dewd. Just go to home depot and get some ‘saw horses’ to spot you. Not ‘sex horses’ but two of those would do also. get ones that are adjustable and you will be able to use them for various heights of squat.
I wish i had a rack. I’d kill someone for the elitefts collegate (sp?) rack.
integrated it into a west side split though…for body comp so something like this:
-ME: pull off box sumo stance
-unilateral
-weighted 45degree backraise
-abs
-if I can, power squat machine 5x8-10 with my something around my 20rep squat weight. Or front squat 5x5
-DE: Jump Squats 6x2
-power cleans 6x1
-20 rep squat
-resurrect from the dead and do abs
I raised my 20 rep squat 10 lbs every week. I didn’t feel the need to do a whole bunch of it (3 session a week) and I wanted to keep my 1rm high.
So i went from 315-405 in 6-7 weeks, some weeks i felt stronger than the others and added more weight.
I’m thinking about doing it again, but I’d start somewhere around 345, the lower you start the better. I have a fight coming up in August so we’ll see. I need to focus on my conditioning more than just adding muscle. Having tired legs sacrifices a lot from your conditioning and technique training.
I did these high box squat style. So yes I did the pause and everything. I just felt safer using the box like a protractor for my lift. I know i was going to the depth I wanted (parallel or a lil below)and if I didn’t hit the box right I knew my form was fucking up.
I feel this is a better way to do it.
3x a week just left me feeling shitty. I wasn’t doing much else. No tabata stuff, no mma training, and damn any other leg work.
Then again. any good training you take up and add that many calories (with all that milk) to you will blow up physically if you’re lifting accordingly.
Give credit to Zeb (i believe) for putting me onto the 20 rep squats. he sold me in like 2-3 PM’s
Of course, I don’t think 1 Gallon/Day of milk would go over well with the folks…
However, I would love to squat more, but I don’t have a rak. Any reccomendations other than deadlifts, whcih I already do?
Read my post above with the belt AND you can deadlift a set of 20. Just as you would squat. Great results are said to be had DL-ing a 10rm for 20reps.
[/quote]
REALLLLLLLLLLY watch your form with that. Though theoretically, if you did it with lets say rack pulls or something you’d get outrageously thick. Everywhere.
Hyperventilating does not increase available oxygen in the blood. What it does is that it will lower the amount of carbindioxide. Carbondioxide is the gas that regulates breating, if you hold your breath long enough you get an urge to breath, that is NOT because the oxygen levels are getting low, it’s because the carbondioxide level is getting high.
Hyperventilating will lower the CO2 level so it will take longer to get that urge to breath during breathhold, if hyperventilating too long you can lower the CO2 level so much that it wont come up to a level where it tells the brain that you will need to breath. Then you’ll pass out. Passing out is NOT because you get TOO much oxygen.
A common danger when apnea, do a google search on “shallow water black-out”.[/quote]
Thanks for that explanation.
So, the question to ask is why does taking extra breaths allow you to get so many extra reps?
Hyperventilating does not increase available oxygen in the blood. What it does is that it will lower the amount of carbindioxide. Carbondioxide is the gas that regulates breating, if you hold your breath long enough you get an urge to breath, that is NOT because the oxygen levels are getting low, it’s because the carbondioxide level is getting high.
Hyperventilating will lower the CO2 level so it will take longer to get that urge to breath during breathhold, if hyperventilating too long you can lower the CO2 level so much that it wont come up to a level where it tells the brain that you will need to breath. Then you’ll pass out. Passing out is NOT because you get TOO much oxygen.
A common danger when apnea, do a google search on “shallow water black-out”.
Thanks for that explanation.
So, the question to ask is why does taking extra breaths allow you to get so many extra reps?[/quote]
I’m pretty sure it’s just that the few seconds rest gives you time to replenish ATP stores.
Of course, I don’t think 1 Gallon/Day of milk would go over well with the folks…
However, I would love to squat more, but I don’t have a rak. Any reccomendations other than deadlifts, whcih I already do?
Read my post above with the belt AND you can deadlift a set of 20. Just as you would squat. Great results are said to be had DL-ing a 10rm for 20reps.
REALLLLLLLLLLY watch your form with that. Though theoretically, if you did it with lets say rack pulls or something you’d get outrageously thick. Everywhere. [/quote]
In regards to the possible hyperventilation state… When I’ve tried this, I breathe ony as much as necessary which turns out to be a LOT towards the end of the set where it is very hard to catch my breath and can maybe take up to 10 deep breaths or more between reps for last couple to finish…
sooooo i always thought that breathing a lot while still gasping for air under this demand meant the oxygen was largely being consumed and if the oxygen was being consumed then hyperventilation wouldn’t really result? I guess I always assumed hyperventilation would only result when excess oxygen was in fact NOT being consumed like in the classic case of breathing hard out of anxiety while sitting doing nothing.
So am I all wrong here? Am I in fact still probably hyperventilating when in the state where I am breathing this much between reps even though it is done out of pure need for air due to the intense oxygen demand being imposed by the workload?
[quote]facko wrote:
Does this mean like 3 sets of 20…or can i do like 3 sets of 8-12 and then do my last set 20 reps? Because thats what i do for squats.[/quote]
What would you guys think of splitting this up into a 2x’s a day program. Putting the squat portion with back at night and chest/arms/ect. in the morning. Then switching for the next workout. SO you’d get 6 lifts a week but only train on 3 days.
[quote]WideGuy wrote:
What would you guys think of splitting this up into a 2x’s a day program. Putting the squat portion with back at night and chest/arms/ect. in the morning. Then switching for the next workout. SO you’d get 6 lifts a week but only train on 3 days.[/quote]
I firmly believe training the entire body at one time this way will work better from a hormonal standpoint. I believe the science backs me up on this.
I do hear what you’re saying but training 2x’s a day makes for two windows of opportunity for post workout feeding = growth. Plus while the hormonal boost this program surely illicits (I’ve done it before when I was younger) is very great. I think that the various aas I’m using right now probably override that aspect.
Anyone use this program in conjuntion with an aas cycle. I just brushed the dust off my old copy of Brawn by Stuart McRobert. Man I remember reading that like almost 10 years ago! Good still to this day.
My experience on this program was very positive. I only did it for 3 weeks because I was sick and I couldn’t get better while busting my balls in the gym. At the end of the three weeks I took a weekend off and then went to play basketball with my friend.
Normally I can dunk, but not easily. I came out that day and I felt like I had springs in my shoes. I was probably jumping 3-4 inches higher than before I started the program. I bruised my forearm b/c I was hitting that on the rim when I dunked instead of the bottom of my hand.