20 Rep Squats

Training
62

Hey, fellas. OneEye, I just want to say that you are absolutely correct and I’ve enjoyed all of your posts on this thread. (also glad to see a CoC gripper in your avatar-- the #2 or the mighty #3, perhaps?)
I wanted to add that I’ve done this program twice according to the method outlined by Strossen in the original “Supersquats” book, and that I found it to be extremely effective for about five weeks. I wrote a review of the book detailing my entire experience on amazon.com under the name tancred2, if anyone is interested.

The point OneEye made about breathing for as long as you need is essential. I can say from my own experience that by rep 17 or so, I was taking about five or six gigantic breaths in between reps. To start, I used slightly less than my 10RM, just to “settle” into the program, so to speak, especially considering the prescribed addition of 5 lbs to the bar every workout.
As for downsides-- the only one I can think of is if you do the program for too long, it beats the shit out of you in a hurry. I went five weeks my first time through before I wisely sensed it had run its course. The second time I was over-bold and tried to squeeze an extra few workouts out of it. What had a been a slight nagging groin pain then flared into a serious problem.

Awesome program, though, especially as a plateau buster.

63

[quote]The Red Monk wrote:
(also glad to see a CoC gripper in your avatar-- the #2 or the mighty #3, perhaps?)[/quote]

It’s a #2. Working on the #3, but progress is slow right now.

64

So, yesterday was 155lbs.

I warmed up by doing the bar by 15, then 115 by 8. Took about a 4 minute rest, then began my set.
It was surprisingly quick. Not easy, but quick.

I was winded by the 10th rep, took about a 30 second breathing break. Caught a second wind and was able to do 5 in a row. The last 5 got hard as fuck though.

Question: When you stand there with the bar on your back, by the 10th rep just standing there, my lower back was burning like none other. Am I resting incorrectly? Like am I supposed to be standing more upright to keep a little less weight on my back?

I’ll probably take a video next week to give you more of an idea on what I’m talking about.

Oh yeah, by the last week of it… I might need to hang an IV connected to a Spike shooter from the top of the cage.

65

Anyone do 20 rep front squats? Do you know if theyre effective as 20 rep back squats?

I’ll finish off my leg day with a 20 repper at around 135 front somedays and theyre brutal. I’d try the 20 rep back squat program, but I cant seem to do backsquats with any decent weight do to a ham injury. I can actually front squat more than my back squat now.

66

[quote]Taquito wrote:
Anyone do 20 rep front squats? Do you know if theyre effective as 20 rep back squats?

I’ll finish off my leg day with a 20 repper at around 135 front somedays and theyre brutal. I’d try the 20 rep back squat program, but I cant seem to do backsquats with any decent weight do to a ham injury. I can actually front squat more than my back squat now.[/quote]

In my opinion, 20-rep “breathing” front squats would be highly illogical because it would be difficult to hold the barbell on your shoulders for a very long period of time…at least for most people. You could do them continuously without pausing and taking deep breaths, which might make it doable, but the weight you use would be limited and you couldn’t perform them in the same manner as the breathing squats described above.

67

I’ve been following this post and have found it bothersome that some posters aren’t getting the “big picture,” so I went into the closet and dusted off the old classic by Randall Strossen.

The “big picture” here is to gain 30 pounds of muscle in 6 weeks by adding 5 to 10 pounds per workout on your 20-rep squat max and consuming a gallon of milk per day.

I would like to say that this is an excellent book and program. It is very basic and makes so much sense that it’s hard to refute.

On page 66, Randall talks about finding the optimal training frequency that allows you to recover and continue to progress on the squats. For some, it’s 3 days per week, for others, it’s once every 5-6 days.

On the low end of the spectrum (adding 5 pounds per session while training once every six days for six weeks), this translates into a 35 pound increase.

On the upper end of the spectrum (adding 10 pounds per session while training 3 times per week for six weeks), this translates into a 180 pound increase.

I did this routine about six years ago. I had to start light because I was used to squatting to parallel and going ass to grass required me to use less weight. I started the first session with 135 pounds, and at the time it was very difficult. By the end of six weeks, I was using 275 for 20-reps.

I will make some comments about what you learn during these six weeks. First, you learn how to correctly perform “breathing squats.” I thought my first session with 135 was tough, but in retrospect, it wasn’t. I did the set in probably two minutes. I actually timed my last session with 275 and it was a six minute set.

Second, you learn about the relationship between intensity and volume. By the end of the six week period, you will be dreading the meer thought of adding 5 more pounds to next squat session. You will take 20-30 minutes prior to your set just to psyche yourself up for the task. One all-out set with this kind of intensity is sufficient!

Third, you will learn the value of progressive overload. It makes sense that for brief periods of time (six weeks), you can consume a surplus of calories while following a very intense workout that adheres to the principles of progressive overload and gain a great deal of muscle.

People on this post are missing the boat when they fail to realize that this is an organized program that calls for an increase of between 35 and 180 pounds in a 6-week period on one of the most difficult exercises.

A couple more comments I feel are necessary. I jumped up 140 pounds because 1) I wasn’t used to performing breathing squats or squats in the 20-rep range and became much more proficient at them 2) I wasn’t used to performing ass to grass squats and became much more proficient at them 3) I was consuming enough protein and calories to facilitate the strength gains and 4) I hadn’t yet stuck to an organized program

68

[quote]bretc wrote:
I’ve been following this post and have found it bothersome that some posters aren’t getting the “big picture,” so I went into the closet and dusted off the old classic by Randall Strossen.

The “big picture” here is to gain 30 pounds of muscle in 6 weeks by adding 5 to 10 pounds per workout on your 20-rep squat max and consuming a gallon of milk per day.

I would like to say that this is an excellent book and program. It is very basic and makes so much sense that it’s hard to refute.

On page 66, Randall talks about finding the optimal training frequency that allows you to recover and continue to progress on the squats. For some, it’s 3 days per week, for others, it’s once every 5-6 days.

On the low end of the spectrum (adding 5 pounds per session while training once every six days for six weeks), this translates into a 35 pound increase.

On the upper end of the spectrum (adding 10 pounds per session while training 3 times per week for six weeks), this translates into a 180 pound increase.

I did this routine about six years ago. I had to start light because I was used to squatting to parallel and going ass to grass required me to use less weight. I started the first session with 135 pounds, and at the time it was very difficult. By the end of six weeks, I was using 275 for 20-reps.

I will make some comments about what you learn during these six weeks. First, you learn how to correctly perform “breathing squats.” I thought my first session with 135 was tough, but in retrospect, it wasn’t. I did the set in probably two minutes. I actually timed my last session with 275 and it was a six minute set.

Second, you learn about the relationship between intensity and volume. By the end of the six week period, you will be dreading the meer thought of adding 5 more pounds to next squat session. You will take 20-30 minutes prior to your set just to psyche yourself up for the task. One all-out set with this kind of intensity is sufficient!

Third, you will learn the value of progressive overload. It makes sense that for brief periods of time (six weeks), you can consume a surplus of calories while following a very intense workout that adheres to the principles of progressive overload and gain a great deal of muscle.

People on this post are missing the boat when they fail to realize that this is an organized program that calls for an increase of between 35 and 180 pounds in a 6-week period on one of the most difficult exercises.

A couple more comments I feel are necessary. I jumped up 140 pounds because 1) I wasn’t used to performing breathing squats or squats in the 20-rep range and became much more proficient at them 2) I wasn’t used to performing ass to grass squats and became much more proficient at them 3) I was consuming enough protein and calories to facilitate the strength gains and 4) I hadn’t yet stuck to an organized program

[/quote]

Well written, I’m going to start this on Monday.

69

[quote]bretc wrote:
I’ve been following this post and have found it bothersome that some posters aren’t getting the “big picture,” so I went into the closet and dusted off the old classic by Randall Strossen.

The “big picture” here is to gain 30 pounds of muscle in 6 weeks by adding 5 to 10 pounds per workout on your 20-rep squat max and consuming a gallon of milk per day.

I would like to say that this is an excellent book and program. It is very basic and makes so much sense that it’s hard to refute.

On page 66, Randall talks about finding the optimal training frequency that allows you to recover and continue to progress on the squats. For some, it’s 3 days per week, for others, it’s once every 5-6 days.

On the low end of the spectrum (adding 5 pounds per session while training once every six days for six weeks), this translates into a 35 pound increase.

On the upper end of the spectrum (adding 10 pounds per session while training 3 times per week for six weeks), this translates into a 180 pound increase.

I did this routine about six years ago. I had to start light because I was used to squatting to parallel and going ass to grass required me to use less weight. I started the first session with 135 pounds, and at the time it was very difficult. By the end of six weeks, I was using 275 for 20-reps.

I will make some comments about what you learn during these six weeks. First, you learn how to correctly perform “breathing squats.” I thought my first session with 135 was tough, but in retrospect, it wasn’t. I did the set in probably two minutes. I actually timed my last session with 275 and it was a six minute set.

Second, you learn about the relationship between intensity and volume. By the end of the six week period, you will be dreading the meer thought of adding 5 more pounds to next squat session. You will take 20-30 minutes prior to your set just to psyche yourself up for the task. One all-out set with this kind of intensity is sufficient!

Third, you will learn the value of progressive overload. It makes sense that for brief periods of time (six weeks), you can consume a surplus of calories while following a very intense workout that adheres to the principles of progressive overload and gain a great deal of muscle.

People on this post are missing the boat when they fail to realize that this is an organized program that calls for an increase of between 35 and 180 pounds in a 6-week period on one of the most difficult exercises.

A couple more comments I feel are necessary. I jumped up 140 pounds because 1) I wasn’t used to performing breathing squats or squats in the 20-rep range and became much more proficient at them 2) I wasn’t used to performing ass to grass squats and became much more proficient at them 3) I was consuming enough protein and calories to facilitate the strength gains and 4) I hadn’t yet stuck to an organized program

[/quote]

that was so beautiful…sniff sniff, it gave me buterflys in my stomach, cant wait for monday…another 5 on the sides…

70

[quote]bretc wrote:
I’ve been following this post and have found it bothersome that some posters aren’t getting the “big picture,” so I went into the closet and dusted off the old classic by Randall Strossen.

The “big picture” here is to gain 30 pounds of muscle in 6 weeks by adding 5 to 10 pounds per workout on your 20-rep squat max and consuming a gallon of milk per day.

I would like to say that this is an excellent book and program. It is very basic and makes so much sense that it’s hard to refute.

On page 66, Randall talks about finding the optimal training frequency that allows you to recover and continue to progress on the squats. For some, it’s 3 days per week, for others, it’s once every 5-6 days.

On the low end of the spectrum (adding 5 pounds per session while training once every six days for six weeks), this translates into a 35 pound increase.

On the upper end of the spectrum (adding 10 pounds per session while training 3 times per week for six weeks), this translates into a 180 pound increase.

I did this routine about six years ago. I had to start light because I was used to squatting to parallel and going ass to grass required me to use less weight. I started the first session with 135 pounds, and at the time it was very difficult. By the end of six weeks, I was using 275 for 20-reps.

I will make some comments about what you learn during these six weeks. First, you learn how to correctly perform “breathing squats.” I thought my first session with 135 was tough, but in retrospect, it wasn’t. I did the set in probably two minutes. I actually timed my last session with 275 and it was a six minute set.

Second, you learn about the relationship between intensity and volume. By the end of the six week period, you will be dreading the meer thought of adding 5 more pounds to next squat session. You will take 20-30 minutes prior to your set just to psyche yourself up for the task. One all-out set with this kind of intensity is sufficient!

Third, you will learn the value of progressive overload. It makes sense that for brief periods of time (six weeks), you can consume a surplus of calories while following a very intense workout that adheres to the principles of progressive overload and gain a great deal of muscle.

People on this post are missing the boat when they fail to realize that this is an organized program that calls for an increase of between 35 and 180 pounds in a 6-week period on one of the most difficult exercises.

A couple more comments I feel are necessary. I jumped up 140 pounds because 1) I wasn’t used to performing breathing squats or squats in the 20-rep range and became much more proficient at them 2) I wasn’t used to performing ass to grass squats and became much more proficient at them 3) I was consuming enough protein and calories to facilitate the strength gains and 4) I hadn’t yet stuck to an organized program

[/quote]

Thanks, good post.

71

[quote]StevenF wrote:
bretc wrote:
I’ve been following this post and have found it bothersome that some posters aren’t getting the “big picture,” so I went into the closet and dusted off the old classic by Randall Strossen.

The “big picture” here is to gain 30 pounds of muscle in 6 weeks by adding 5 to 10 pounds per workout on your 20-rep squat max and consuming a gallon of milk per day.

I would like to say that this is an excellent book and program. It is very basic and makes so much sense that it’s hard to refute.

On page 66, Randall talks about finding the optimal training frequency that allows you to recover and continue to progress on the squats. For some, it’s 3 days per week, for others, it’s once every 5-6 days.

On the low end of the spectrum (adding 5 pounds per session while training once every six days for six weeks), this translates into a 35 pound increase.

On the upper end of the spectrum (adding 10 pounds per session while training 3 times per week for six weeks), this translates into a 180 pound increase.

I did this routine about six years ago. I had to start light because I was used to squatting to parallel and going ass to grass required me to use less weight. I started the first session with 135 pounds, and at the time it was very difficult. By the end of six weeks, I was using 275 for 20-reps.

I will make some comments about what you learn during these six weeks. First, you learn how to correctly perform “breathing squats.” I thought my first session with 135 was tough, but in retrospect, it wasn’t. I did the set in probably two minutes. I actually timed my last session with 275 and it was a six minute set.

Second, you learn about the relationship between intensity and volume. By the end of the six week period, you will be dreading the meer thought of adding 5 more pounds to next squat session. You will take 20-30 minutes prior to your set just to psyche yourself up for the task. One all-out set with this kind of intensity is sufficient!

Third, you will learn the value of progressive overload. It makes sense that for brief periods of time (six weeks), you can consume a surplus of calories while following a very intense workout that adheres to the principles of progressive overload and gain a great deal of muscle.

People on this post are missing the boat when they fail to realize that this is an organized program that calls for an increase of between 35 and 180 pounds in a 6-week period on one of the most difficult exercises.

A couple more comments I feel are necessary. I jumped up 140 pounds because 1) I wasn’t used to performing breathing squats or squats in the 20-rep range and became much more proficient at them 2) I wasn’t used to performing ass to grass squats and became much more proficient at them 3) I was consuming enough protein and calories to facilitate the strength gains and 4) I hadn’t yet stuck to an organized program

Well written, I’m going to start this on Monday.
[/quote]

Welcome to the club, bro.

72

So, I did 160 today. It may have been the two days rest compared to one, but the 160 felt ok today.

73

[quote]rrjc5488 wrote:
So, I did 160 today. It may have been the two days rest compared to one, but the 160 felt ok today.[/quote]
Keep going bro., you’re on your way!
I’ve let you guys down. I didn’t squat Friday. Lower back wasn’t recuperated and was aching like hell so I missed that day. Helped a friend move Fri. and Sat. and this totally screwed my lifting (you might keep this in mind).

Came back today with a vengeance and 240 went easy. Also added the DB pullovers the original routine calls for. I’m going to start lifting every 3rd day as the extra rest day seems to help. I’m trying to go through the entire cycle without using a belt, which is something new to me.

It’s easier to breathe that way but harder on the lower back. Also, I’ve gained 6 lbs. this past week but it obviously can’t be all muscle. I’ve never eaten so much in my life.

74

[quote]TornadoTommy wrote:
rrjc5488 wrote:
So, I did 160 today. It may have been the two days rest compared to one, but the 160 felt ok today.
Keep going bro., you’re on your way!
I’ve let you guys down. I didn’t squat Friday. Lower back wasn’t recuperated and was aching like hell so I missed that day. Helped a friend move Fri. and Sat. and this totally screwed my lifting (you might keep this in mind).

Came back today with a vengeance and 240 went easy. Also added the DB pullovers the original routine calls for. I’m going to start lifting every 3rd day as the extra rest day seems to help. I’m trying to go through the entire cycle without using a belt, which is something new to me.

It’s easier to breathe that way but harder on the lower back. Also, I’ve gained 6 lbs. this past week but it obviously can’t be all muscle. I’ve never eaten so much in my life. [/quote]

Big guys always get asked to help their friends move. It sucks.

One thing you might or might not know: the db pullovers aren’t performed in the same manner you would imagine. You don’t do them with substantial weight wishing to work your lats. You do them with a light db (15 to 30 lbs.) and breathe really deep as you lower the weight and stretch out your ribcage. You want to time it to where the deepest part of inhalation is at the deepest part of the stretch in the pullover.

This and Rader chest pulls allegedly help expand your ribcage from the deep breathing especially if performed immediately following breathing squats or deadlifts. There is no scientific proof of this phenomena to my knowledge.

75

bretc, you’re right about the light DB’s which is why I used 20’s. I’m not certain about pullovers expanding the ribcage after you stop growing but they will give everything a good stretch. I seemed to recuperate from the squats faster tonight, probably due to increased oxygen.

Right after the first time I did this routine, I saw a friend whom I hadn’t seen for a about 6 years. The first thing he said after hello was that my ribcage looked larger. I was 31 at the time so maybe pullovers might just help.

76

just did my 175x20 felt really good although i was a little sick (possible low fever) i still felt that i had to do it no matter what and i dont think i had a fever must have just been a headach, since its like 20 degrees outside and inside the heating is on so i guess i got a headach.

Other than that it went really well, got to the point were my back was killing me and burning (in a good painful way, and it did feel easy.

77

[quote]bretc wrote:
I’ve been following this post and have found it bothersome that some posters aren’t getting the “big picture,” so I went into the closet and dusted off the old classic by Randall Strossen.

The “big picture” here is to gain 30 pounds of muscle in 6 weeks by adding 5 to 10 pounds per workout on your 20-rep squat max and consuming a gallon of milk per day.

I would like to say that this is an excellent book and program. It is very basic and makes so much sense that it’s hard to refute.

On page 66, Randall talks about finding the optimal training frequency that allows you to recover and continue to progress on the squats. For some, it’s 3 days per week, for others, it’s once every 5-6 days.

On the low end of the spectrum (adding 5 pounds per session while training once every six days for six weeks), this translates into a 35 pound increase.

On the upper end of the spectrum (adding 10 pounds per session while training 3 times per week for six weeks), this translates into a 180 pound increase.

I did this routine about six years ago. I had to start light because I was used to squatting to parallel and going ass to grass required me to use less weight. I started the first session with 135 pounds, and at the time it was very difficult. By the end of six weeks, I was using 275 for 20-reps.

I will make some comments about what you learn during these six weeks. First, you learn how to correctly perform “breathing squats.” I thought my first session with 135 was tough, but in retrospect, it wasn’t. I did the set in probably two minutes. I actually timed my last session with 275 and it was a six minute set.

Second, you learn about the relationship between intensity and volume. By the end of the six week period, you will be dreading the meer thought of adding 5 more pounds to next squat session. You will take 20-30 minutes prior to your set just to psyche yourself up for the task. One all-out set with this kind of intensity is sufficient!

Third, you will learn the value of progressive overload. It makes sense that for brief periods of time (six weeks), you can consume a surplus of calories while following a very intense workout that adheres to the principles of progressive overload and gain a great deal of muscle.

People on this post are missing the boat when they fail to realize that this is an organized program that calls for an increase of between 35 and 180 pounds in a 6-week period on one of the most difficult exercises.

A couple more comments I feel are necessary. I jumped up 140 pounds because 1) I wasn’t used to performing breathing squats or squats in the 20-rep range and became much more proficient at them 2) I wasn’t used to performing ass to grass squats and became much more proficient at them 3) I was consuming enough protein and calories to facilitate the strength gains and 4) I hadn’t yet stuck to an organized program

did you gain the thirty pounds?

[/quote]

78

[quote]PrincePaul wrote:

did you gain the thirty pounds?

[/quote]

I gained 23 pounds. I went from 215 to 238. I wanted to increase my leg size and squatting strength, but I didn’t want to gain all 30 pounds because at the time I didn’t want to weigh 245 (personal preference).

However, it increased my appetite so much that I couldn’t help but gain weight. I was already drinking about a half a gallon of milk per day. Bumping it up to a gallon per day wasn’t a big deal for me. I love milk!

79

Just got back from the gym.

Did my 20 reps with 165, which felt okay. I think my body might be getting used to the higher reps. Now, just let them get used to the higher weight lol.

Did 5x5 chins with 25lbs for the first 4 sets, then 40 on the last set.

Then, instead of lateral raises, I felt like doing the hercules hold with the cable crossover machine. I did 3 sets of to failure with 215lbs.

80

well i can tell it getting harder i started at 165 and now at 185, although it is fairly easy i did He’ll at one point or a couple to get the bar up so i could get it of my shoulder, for some reason it hurt more then usual…but it felt good at the end

81

This program works for anyone I have ever heard trying correctly. Should I say the program tries you? The chest pullovers are the only thing that is hogwash in this program.

Side note, has anyone done any reading on max stimulation? It uses a rest-pause like training for every lift? Interesting research. Fabulous claims. max-stimulation.hypertrophy-research.com/