[quote]rrjc5488 wrote:
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.[/quote]
OK. I must now show my ignorance. What is a hercules hold?
so how everyone doing, i almost at 200lb for 20 by the end of this week…it starts getting insanely tough now.
I had to take tonight off. Banged up my knee yesterday helping a friend train for a kickboxing fight. Also covered my garage floor with rubber mats today and had to move all my gym equipment around. That was a workout in itself. Hopefully tomorrow I’ll be able to hit it. 250 is my next weight. I promise not to wimp out!
So, today was 20 reps with 185lbs. Apparently, I’m an idiot and cant count to 20, so I did 21.
[video]226[/video]
Damn, and I thought shooting for 15 reps was tough with squats. Great video rrjc.
Big props to everyone trying this.
You’re waiting way to long between each rep. I know 20 reps is tough but you will get better results if you limit the recovery time between each rep. I often try to keep constant tension on the muscles when squatting.
If you really need a break I think it would be more beneficial to pump out 12-15 consecutive reps, then take a breather and finish.
[quote]tpa wrote:
You’re waiting way to long between each rep. I know 20 reps is tough but you will get better results if you limit the recovery time between each rep. I often try to keep constant tension on the muscles when squatting.
If you really need a break I think it would be more beneficial to pump out 12-15 consecutive reps, then take a breather and finish.[/quote]
How much better results could he get? Doesn’t he have constant tension just having the weight on his back?
[quote]tpa wrote:
You’re waiting way to long between each rep. I know 20 reps is tough but you will get better results if you limit the recovery time between each rep. I often try to keep constant tension on the muscles when squatting.
If you really need a break I think it would be more beneficial to pump out 12-15 consecutive reps, then take a breather and finish.[/quote]
Both Leistner and McRobert, who have based the core of programs around 20 rep squats, talk about some trainees needing to take three or four deep breaths between reps near the end of a set.
There used to be a clip of Leistner squatting 420 for 23 reps at 43 years of age. On his 40th birthday, he hammered out 400 pound SLDLs for 20 reps. You don’t get to max effort with heavy weight at 20 reps without sucking some wind.
Awesome video, man. Great depth, though I’m a tad paranoid about knees. I’d watch how quickly you’re bottoming out – it looks like you’re bouncing more than controlling it, and that could lead to problems in the long term. How did they feel?
[quote]tpa wrote:
You’re waiting way to long between each rep. I know 20 reps is tough but you will get better results if you limit the recovery time between each rep. I often try to keep constant tension on the muscles when squatting.
If you really need a break I think it would be more beneficial to pump out 12-15 consecutive reps, then take a breather and finish.[/quote]
The idea of 20 rep squats is to do the first 10 reps at the usual pace and then do the next 10 with a rest between each rep while still holding the bar.
I cannot see the video to see exactlly what he did.
[quote]StevenF wrote:
How much better results could he get? [/quote]
Way better?
[quote]Doesn’t he have constant tension just having the weight on his back?
[/quote]
True he does have constant tension by just having the bar on his back but in the lockout position the amount of tension or stress on the muscles is limited.
[quote]tpa wrote:
You’re waiting way to long between each rep. I know 20 reps is tough but you will get better results if you limit the recovery time between each rep. [/quote]
Have you any science to back this claim up? Something more than n=1?
Northcott, Good observation with how fast I drop to the bottom. You’re probably right, although, these squats werent TRUE ATG squats, I didnt go completely ATG. I stopped right above that point. So, technically, I was still using my legs to stop the weight, and not just dropping.
Will this still cause problems in the long run? Either way, I’ll try to focus on coming down a little slower from now on.
As for the rests between reps, I dont care. Its fuckin hard, I’m out of breath, my lower back is on fire, and I’m gonna get thru them no matter how long it takes me.
This is just an observation. Watch your feet during the concentric phase around the middle of your set. You rock back slightly and your toes come off the floor. You can “spread the floor”, but make sure you feet stay flat for safety.
Good work.
Nice work!
You seem to be doing them the right way. I’d like to see tpa tell Jesse Marunde that he was doing 20 reppers the wrong way. Don’t comment on something you don’t know about. They’re called 20 rep breathing squats for a reason.
I second the slowing of the descent. There is no magic in doing 10 reps normal pace, and then going into a breathing pattern. Just get your 20 reps in. PERIOD. How are the other lifts coming?
[quote]jp_dubya wrote:
tpa wrote:
You’re waiting way to long between each rep. I know 20 reps is tough but you will get better results if you limit the recovery time between each rep.
Have you any science to back this claim up? Something more than n=1?
[/quote]
No, I just know I’ve had success with that approach.
But I think it depends a lot on your goals. If your main goal was hypertrophy I think you would be better off pumping out the reps.
If strength was your main goal I think you would be better off using a cluster training method…which is basically what the lifter is doing with the long rest periods.
But you’re right I’m not qualified to answer this question. I just know what worked for me. I think it would be a good question for one of the T-Nation authors.
I’m careful when it comes to joint health, especially my knees. I noticed your rate of descent because I make the same mistake. Now that I’m in my mid 30’s, I pay for it in spades if I’m not careful. No sense in you going through the same thing, now is there? 
I don’t think it’s so much a depth thing as a speed thing when it comes to the knees. Just look at the range of motion in many athletes who suffer knee injuries. When you load up and add significant force past your bodyweight (and sometimes not even that), then brake suddenly, the knees take the strain. A chain is only as strong as its weakest link, so guard that link carefully.
[quote]rrjc5488 wrote:
Northcott, Good observation with how fast I drop to the bottom. You’re probably right, although, these squats werent TRUE ATG squats, I didnt go completely ATG. I stopped right above that point. So, technically, I was still using my legs to stop the weight, and not just dropping.
Will this still cause problems in the long run? Either way, I’ll try to focus on coming down a little slower from now on.
As for the rests between reps, I dont care. Its fuckin hard, I’m out of breath, my lower back is on fire, and I’m gonna get thru them no matter how long it takes me. [/quote]
Could anyone who has completed this program tell me how it affected your 1-rep max?
[quote]Matgic wrote:
Hey man,
How many sets of the 20 rep squats are you planning on doing? My guess is 1, but I’m just curious. I know that some people report 20 rep squats as having “magical” abilities, but you really don’t look like you are going to be getting enough volume here to grow.
I mean, we’re talking around 10 working sets in an ENTIRE WEEK. I really can’t imagine that it’s going to produce enough hypertrophy. And since your caloric intake is going to be a bit larger than usual, I feel like you might end up gaining more fat than muscle.
Are you trying to put on size here mostly or gain strength?
I’m interested to see how this pans out. Make sure to take some before and after shots as well as measurements.
Good luck buddy.
-MAtt[/quote]
I did a cycle of 20 rep squats earlier in the year, just 1 set per session, once a week for 8 weeks. Got up to 225 for 20 and it def made me grow
[quote]rrjc5488 wrote:
suuuperdave wrote:
I want to see 315 x 20. Heck, I’d even watch a video of 225 x 20.
I’m pretty sure Platz did 500x23.[/quote]
225 for 20 is nothing, i’ve done it! I’ve read Platz did the followinf in on squat session…315 for 50
405 for 40
495 for 30
Now id watch a video of that!