[quote]tsvnation wrote:
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.
[/quote]
The big question is did you get sick as a result of this program… I’m tlaking along the lines of over training.
I was squatting with two full days of break between each set of 20. I only RDL’s, bench, and rows with the squats (alternating RDL’s and bench+rows between squat workouts). I think being in the northeast in college in january got me sick.
[quote]sinnaman18 wrote:
An Ironmind book claims
“gain 30 pounds of muscle in 6 weeks”
I’m sure that is exaggeration, but i would be happy with even 6-10 pounds in 6 weeks. With proper diet etc. I don’t want to give my life’s story right here, but my metabolism is freakishly high.
anywho; has anyone tried this/bought this book?
Miller Williams[/quote]
I found an old Ironman magazine (from the 60’s or 70’s i forget) when I was in highschool and tried this. Essentially, I lived off 2-3L of milk a day and did sets of 20rep squats. I put on 5kg! But I grew 4inches taller in 2 weeks =/ i sense it just started a growth spurt waiting to happen haha!
hanley I am down to try , not cause I am a great joint endeavour guy but cause since I have moved to kabul and cant go to a public gym and my office is a cheap bastard , i have had to buy a rod ( not olympic ) and some weights.
Will have to wait till july 18th though. Reason being I am headed out to Islamabad on the 8th of july and back here to kabul on the 18th.
I would rather not disrupt this deal once i start , oh and btw how long is this training protocol supposed to last?
I’m just coming off the back of a PL meet and I was thinking 20rep squats are just what my body needs as a break from all the low rep stuff it’s been pput through. What do y’all think about starting them now (it’s tuesday and my comp was on saturday), too soon??
And any have any experience of doing them without trying to gain excess weight??
[quote]azsdaha wrote:
oh and btw how long is this training protocol supposed to last?[/quote]
typically 8 weeks. Cycle it with a program for heavy squats…maybe 10x3@6rm or 5x5. Bring up your neurological development and your maximal strength.
Yeah dude I’m doing them right now as a 3x per week thing with GM’s afterwards. I’m also on the velocity diet. So I don’t think they will make me grow so much as help rip the extra fat off me. I have found very high rep moves (read: good moves, eg. squat, DL, GM, olyLift) to be great at getting me shredded. Plus I need it to build capilaries in my legs. I always am with the low rep shit and I pay for it when it comes to leg endurance. So im on it for about 1 month till i go vacationing where I do a different program, more bodyweight stuff. I want to work up to 10 free standing pistols on my vacation. I’ll let you know how the 20R squats goes for me.
God i love Metabolic Drive ice cream on the VD.
-chris
[quote]Hanley wrote:
I’m just coming off the back of a PL meet and I was thinking 20rep squats are just what my body needs as a break from all the low rep stuff it’s been pput through. What do y’all think about starting them now (it’s tuesday and my comp was on saturday), too soon??
And any have any experience of doing them without trying to gain excess weight??[/quote]
Eight weeks got it . Now from what I have seen on the subject I am supposed to work out 3 times a week ? And consume unGodly amounts of milk? I have a pretty good diet already in place which is about a liter of milk a day. I think its around 4 liters to a gallon.
Other thing is , when I said all I had was a bar and some weights I wasnt kidding. When I head back to Pakistan I have a nice gym to go to but since I am here most of the time I will be doing this with deads not squats.
When you say cycle the work outs with 5x5 what exactly do you mean? On the three days that I am not working out I should follow the 10 X 3 @ 6rm protocol?
or are you saying that once I am done with the 8 weeks i should switch to this protocol?
Thanks in advance.
[quote]azsdaha wrote:
Eight weeks got it . Now from what I have seen on the subject I am supposed to work out 3 times a week ? And consume unGodly amounts of milk? I have a pretty good diet already in place which is about a liter of milk a day. I think its around 4 liters to a gallon.
Other thing is , when I said all I had was a bar and some weights I wasnt kidding. When I head back to Pakistan I have a nice gym to go to but since I am here most of the time I will be doing this with deads not squats.
When you say cycle the work outs with 5x5 what exactly do you mean? On the three days that I am not working out I should follow the 10 X 3 @ 6rm protocol?
or are you saying that once I am done with the 8 weeks i should switch to this protocol?
Thanks in advance. [/quote]
if you follow the routine it’s 3x a week adding 5lbs each workout. It’s very difficult but possible with a caloric surplus. I didn’t really up my milk consumption all that much. I did drink 3 protein shakes a day with milk instead of water though. I don’t think this is a program you’re going to want to perform on low-carb mode; you’re going to need every ounce of energy you can muster. In my experience, at the 8th repetition I was telling myself, “Oh, fuck how am I going to get to 20?” It’s always fun to look like you ran a marathon in 120 degree weather afterwards. Be prepared that if you run following this program you won’t get far heh.
Here is a link to the program in other words 20 Rep Squat Routine Muscle Building Workout
You say you’re going to be doing this with deadlifts until you move. I’ve never done it, but I’d watch your form as it can quickly turn to hell. Don’t get injured from stupid mistakes. A lot of people say not to train in front of mirrors, but I think they’re a great tool to monitor form.
i meant after the 8 weeks you should switch to heavy squats (heavy deadlifts in your case), maybe 8 weeks with that as well.
This is probably my last post, I have to go back to ft.benning tomorrow for more training until late september. I’ll be looking forward to reading about your results. Happy 4th of July and good luck sir.
Has anyone used this approach with other exercises? I might give it a go myself.
Glad to see people getting into it again.
I do it for weighted dips, similar to the squat you can almost always do another dip.
We used to take our 10 rm for almost any quality move and just do it 30 times, resting 1-5 seconds as needed. basically get a max rep set in and then rest 5 secs get another rep in. until you hit 30.
One time we did this for chinups but used our 5 rm (weighted) and went for 30. It was brutal. I did it twice and added a rep to my strict pullup count a few days later.
-chris
[quote]Magarhe wrote:
Has anyone used this approach with other exercises? I might give it a go myself.
Glad to see people getting into it again.
[/quote]
Here’s my experience with the 20 rep squats. First, I read the book. I wouldn’t buy it because someone could explain it to you in 5 minutes.
A long time ago, like 15 years, I started with just 135 for 20 reps. It was hard primarily because I was out of shape. I faithfully added 5 pounds every 2-3 days until I got up to 225. This took about 7 weeks. It never got easier.
Now, at that point, I went in one day and put on 230 and just had too much aversion to want to try it. Instead, I put on 300, which was a VERY hard triple for me. I did a triple. I did another triple. I did 15 triples at 300 in about 45 minutes.
Now the kicker. I came back 2 days later and put on 225 and did 20 reps EASY!. (Glute activation!). I put on 245 and got 20 reps EASY! By easy, I mean that in neither case did I even have to go into the 3-5 deep breaths between reps. I put on 265 and got 20 as well and it was easier than the 225 x 20 I had done a week before.
I think if you want to use just the squat, you will improve a lot faster if you vary your set and rep schemes.
15 x 3
10 x 4
7 x 5
5 x 6
4 x 8
3 x 10
2 x 12-15
1 x 20+
[quote]tonyclifton wrote:
I gained 20 lbs of lean body mass in 6 weeks the first time I used this program, and I was far from an undernourished novice. This is by far the most effective size/strength program I have ever used; it is also the hardest and most demanding. Success on this program depends on how hard you are willing to work, and how much you are willing to eat, nothing more. Don’t fall victim to people downplaying a program they have never used, try it for yourself and see what happens.
[/quote]
Yup I have done this programe too and it is very very hard work, I did not drink the milk as I am intolerant to it so I used protien shakes instead, I did up my squats to 308 for 20 and hit the wall with cns fatuige, should have just squated 2x week! also I would go for full squats next time not paralel.
Also put 14lbs on of quality muscle, it will build all over size if you follow and do the pullovers as suggested for the ribs. also dont forget the stiff leg deads, they are very important, had to use a set of straps but was doing 305 for 15 touching the floor each rep.
buy it its worth it.
Do you guys think it would work if you did a “split” for rest of your body while doing the 20 rep squats? For example
Monday
20 Rep Squats
Chest
Wednesday
20 Rep Squats
Back
Friday
20 Rep Squats
Arms + Shoulders
This is what I was thinking of doing.
[quote]WindSkater wrote:
Do you guys think it would work if you did a “split” for rest of your body while doing the 20 rep squats? For example
Monday
20 Rep Squats
Chest
Wednesday
20 Rep Squats
Back
Friday
20 Rep Squats
Arms + Shoulders
This is what I was thinking of doing.[/quote]
i’d use a split like thibadeau’s hs-100 gig then. And for the back rack pulls would be my primary exercise.
yeah that sounds pretty good, I’ll need to eat by the truckload to get enough calories for that kind of a workload, but that shouldn’t be a problem. I’m staring this friday, I’ll keep everyone posted if you’re interested.
Scott AKA Rice ,
Thanks for the detailed reply. Greatly appreciated.
I wont be moving anywhere actually as part of my job i am in kabul 25 days outta the month.
Anyhow impatient as I am I started the program already with Deads. And my issues were not on the 18th rep but close to yours on the 9th I was thinking what the hell were those T-Nation pricks thinking?
Heh anyway I started with about 205 for two sessions and the third was with 225.
I wont have new weights till past the 18th but I guess I will just keep lifting what I got around here.
Thanks again.
I hope you had a great 4th , take care.
I think it goes to show that all the benefits of squats can be derived by not using more than 400 lbs. and in many instances, not more than 300 lbs. Many people don’t realize just how difficult it is to do a set of 20 proper repetitions with 300 lbs. I was a competitive powerlifter for 10 years back during the 80’s in 198 lb. class and for all of those 10 years and for 5 years after I stopped competing, I did all that 1, 2, and 3 rep max shit and I have to say that it didn’t do a damn thing for my strength, but I’ll tell you what it did do…it ruined the cartilage in my knees and hips. Now, at nearly 55 years of age, every step I take is a new adventure in pain. I surely wish someone had pulled me aside and told me just how dangerous is the ego.
Note that this thread is 9 years old. You may want to start a new topic instead of continuing
a discussion with members who may no longer post on the forum.
I agree! But why on earth do these dead threads pop up as suggested topics then? Very odd website design to suggest topics and then tell posters the thread is outdated.