Anyone Try 20-Rep Squats?

Training Bodybuilding
41

The benefit is they are extremely taxing and kind of allow you to supercompensate one day while letting your body recover to where you can do them again.

The disadvantage is that they are extremely demanding. So much so that most people won’t do them.

A lot of people will break out with 20 reps of a squat. But I’m talking about the 20 rep with your 10rm squat that everybody here is talking about. It’s sort of like sprinting the 400 it requires you to empty your gas tank. To the O.P. if you can do them 3 days a week with the same weight or more without steriods then you are not really doing the 20 rep squat that everybdoy is raving about.

42

[quote]mr popular wrote:
I do not doubt that increasing my squat and increasing my bodyweight would earn me a lot of progress in muscle mass.
I don’t know why you think increasing your strength is the key factor in weight gain, but anyway…

The question is, why bother with “20 rep squats” when normal methods of training can increase my strength in squats, and also in everything else?

What the is ACTUAL benefit of 20 rep squats over any normal training method?[/quote]

You don’t know why increasing your strength is a key factor in weight gain? Is that a serious statement?

43

I can’t do them more than once every 3 days, my legs just don’t have anything to give for a couple of days after a 20 set.

I have to lie on the floor for 5 minutes after my last rep - I can’t possibly get up and do something else. I haven’t really been able to do any other exercises after the squats. I understand how to work hard on the 20-rep squats, but I’ve got to say, it’s very, very demanding and excruciating. But hopefully the results will be worth it (I am convinced they will be).

44

[quote]mr popular wrote:
I do not doubt that increasing my squat and increasing my bodyweight would earn me a lot of progress in muscle mass.
I don’t know why you think increasing your strength is the key factor in weight gain, but anyway…

The question is, why bother with “20 rep squats” when normal methods of training can increase my strength in squats, and also in everything else?

What the is ACTUAL benefit of 20 rep squats over any normal training method?[/quote]

-It’s also hard on aerobic endurance
-It stimulates the release of more hormones because of accumulated fatique and lactic acid
-Perfroming 11 failure reps will shock your body
-Mental toughness
-Respect

45

[quote]wsk wrote:
I squat for 5 reps for 6 months, then 20 reps with 6 months. I’m 5’9", 185lb @ ~10% BF. Not great, but not shit.

This guy, however, is great -
(removed actual link because it makes quoting a pain in the ass)

If you look he says ‘periodically train “outside your comfort zone”, i.e. 20 rep breathing squats’ and goes on to say that he managed 405x23 ATG squats. Look at his thighs.

Your profile says you weigh 165lb and your last squat workout was 235lbx5 for 4 sets…I bet that if you worked up to 300x20 in the squat you’d be pushing 200lb bodyweight.[/quote]

That guy does have a great physique. Here are some others who use the 20 rep squat method (although not the exact “super squats” program).

Justin Harris:

Here he is doing 16 reps with 500 lbs

Steve Kuclo:

In fact, I’d challenge anyone to find someone who can squat 405 for 20 reps that has small legs or is skinny. There just aren’t any.

Good training,

Sentoguy

46

They’re not my 10 rep max yet. I started light because I haven’t squatted for 15 months, so I’m gradually building up the weight - but the reps make them intense.

When I squatted, I was a very hard worker and I always gave it my all. Squats were the one exercise I excelled in, both in form and intensity, and I’m really glad I’m getting back to doing them again.

47

Justin Harris and Steve Kuclo are huge guys. Justin’s the big guy, Steve’s the slimmer guy, but both are really big for their height/frame.

Anyone know what they do for their programmes? I think Justin Harris’ body is the kind of body I want. Huge, rugged, muscular.

48

Would a 20 rep set work for the Front Squat?

49

No, you probably won’t be able to hold the bar up with good form for all 20 reps. With the bar on the back, it will sit there while you stand and breath during reps.

You can try, but it won’t work since the set lasts so long.

50

yea thats what i figured would happen , but i might give it a try nexy friday

51

[quote]mr popular wrote:
I don’t know why you think increasing your strength is the key factor in weight gain, but anyway…[/quote]

If you want to gain muscle, you have to give your body a REASON to, i.e., a growth stimulus. The best way to do that is - and always will be - to ADD LOAD. This produces what biologists call an ‘adaptation to environment’. What do you think would happen if you kept your weights the same for the next 10 years? There’d be no significant change in muscle mass.

Read this site more.

52

[quote]USNS physique wrote:
Yeah I guess they are good but we are what we are. People constantly blow sunshine up our asses here about what is possible. Do yourself a favor- get a pro football player’s lifting routine and follow it for 6 months. Eat like him too. If, after that time, you have not seen a fantastic change and transformation into a mini hercules, then it’s a safe bet you aren’t cut out to be a physique competitor.

Yeah, you can squat if you want, but don’t believe the hype that they will result in 3 inches on your arms and 100bs on your bench just by following super squats.[/quote]

I don’t think most people should really care about their genetics. Putting mental barriers about how you won’t build a specific physique because of your genetics never got anyone anywhere. I highly doubt any successful people ever thought to themselves “aww man, this and this about me sucks. I guess I should just quit”.

There does come a point when it may be obvious what sort of genetics you have. If you have shit genetics, suck it up. It actually makes it funner because it’s more challenging, and when you actually achieve physique goals they are then THAT much more valuable (I know… I consider myslef to have below-average genetics).

Having said all that, show me ANYONE who squats 350+ lbs for 20 reps. They will NOT have small muscles. It just doesn’t happen.

BOTTOM LINE: Who gives a shit what some ‘pro football player’ does. He does what works for him, and what will give him the results he needs for his sport. I wanted to say something else here but I can’t remember.

53

I stated in the beginning of my post that I understand the correlation between strength and muscle gain.

But the key factor in gaining WEIGHT is food intake. You can’t just eat the same amount every day and increase your stength, and then magically gain muscle. That was my point.

Do you people even think before you respond sometimes…?

And regarding those who are big and strong that have DONE 20 rep squats before. Did they get up to such a strong squat using only 20 rep squats? Probably not, since it is such a short program.

The fact that a person can train for years and earn a strong squat with normal training methods, and then perform 20 rep squats with impressive weight, does not attest to the “effectivenss” or 20 rep squats.

54

[quote]mr popular wrote:
I stated in the beginning of my post that I understand the correlation between strength and muscle gain.

But the key factor in gaining WEIGHT is food intake. You can’t just eat the same amount every day and increase your stength, and then magically gain muscle. That was my point.

Do you people even think before you respond sometimes…?

And regarding those who are big and strong that have DONE 20 rep squats before. Did they get up to such a strong squat using only 20 rep squats? Probably not, since it is such a short program.

The fact that a person can train for years and earn a strong squat with normal training methods, and then perform 20 rep squats with impressive weight, does not attest to the “effectivenss” or 20 rep squats.[/quote]

the fact that someone can train for years use multiple methods learn about his body how it handles different things then perform 20 rep squats then tells you its an excellent tool can attest to its “effectiveness”. What is “Normal” training methods anyway?

Depending on your current weight you “CAN” eat the same amount and gain muscle. I guess it is magic when someone gains muscle but doesn’t gain weight.

It’s a demanding program and the fact is most people just won’t do it.

55

I only wish I knew how important squats were when I first started lifting. Well since most say legs are easier I guess it shouldn’t be too hard. I grow fairly quickly.

56

[quote]O.T.S.S. wrote:
Justin Harris and Steve Kuclo are huge guys. Justin’s the big guy, Steve’s the slimmer guy, but both are really big for their height/frame.

Anyone know what they do for their programmes? I think Justin Harris’ body is the kind of body I want. Huge, rugged, muscular.[/quote]

Justin Harris keeps a training log at www.elitefts.com

57

[quote]mr popular wrote:
I stated in the beginning of my post that I understand the correlation between strength and muscle gain.

But the key factor in gaining WEIGHT is food intake. You can’t just eat the same amount every day and increase your stength, and then magically gain muscle. That was my point.

Do you people even think before you respond sometimes…?

And regarding those who are big and strong that have DONE 20 rep squats before. Did they get up to such a strong squat using only 20 rep squats? Probably not, since it is such a short program.

The fact that a person can train for years and earn a strong squat with normal training methods, and then perform 20 rep squats with impressive weight, does not attest to the “effectivenss” or 20 rep squats.[/quote]

Your exact words were:

You can’t make statements like that and not raise some eyebrows as to whether or not you have a clue what you’re talking about.

Yes, food intake is extremely important for ectomorphs, but if you’re an endomorph you probably don’t have to worry about eating enough to gain muscle. In that case, getting lean is probably your struggle. And if you’re mesomorphic, then damn you…you lucky bastards you… just kidding.

If you’re mesomorphic then you probably don’t even need to worry about how to train, as putting on muscle pretty much comes naturally to you.

I think you’re also mistaking the “Super Squats” program (or “the 20 rep squat program”) with simply utilizing a 20 reps squat set into a program. Yes, “the 20 rep squat program” isn’t written as a long term program. But, one could do 20 rep squats as a part of their program and utilize that for as long as they felt it was effective.

The guys in the vids that I posted built up their strength using 20 rep squats as a part of their ongoing program.

And, seriously, you’re really reaching for straws with the last statement you made. Look if you choose to use different methods, then so be it. But don’t start bashing other programs or trying to bring their effectiveness into question when they have produced some impressive physiques. While currently, your the “normal” lifting methods that you are applying haven’t.

Am I saying that what you are doing is wrong or ineffective? No, only time will tell that for certain. But until you do what you claimed is possible, (build up to impressive weights and then perform 20 rep squats using impressive weight) I think I’m gonna have to go with the time tested program.

Good training,

Sentoguy

58

[quote]O.T.S.S. wrote:
Justin Harris and Steve Kuclo are huge guys. Justin’s the big guy, Steve’s the slimmer guy, but both are really big for their height/frame.

Anyone know what they do for their programmes? I think Justin Harris’ body is the kind of body I want. Huge, rugged, muscular.[/quote]

Ha slimmer really has to be taken in context on this one. Steve is a monster, it just so happens he’s much younger than Justin and needs more time to fill into freak status.

They do DC training when together although Justin is currently trying to train for powerlifting as well.

59

I started the squats and milk program on Friday. Also including the pullovers, dips, pull-ups, deadlifts and shoulder presses.

On Friday I did 135

Monday 140

Wednesday 145

I’m gonna keep going for 6 weeks, until I get up to 225. Currently my 1RM is about 235.

I was squatting on a small plyo box, breaking parellel. The weight’s light enough that even for the final reps I didn’t have to pause more than a couple seconds. It’s still kicking my ass though, especially the first time.

Here’s the problem. Every time, I’ve given myself a headache directly from doing them. Today I got a headache by rep 10 and it’s lasted all day. Do I need to pause longer, even if it seems like I can get all the reps in quicker. I don’t want to kill myself. :slight_smile:

The programs fun though. Today I was insanely hungry. It felt like when I was growing taller and would eat a ton right before it happened.

Thanks.

60

i was a college football plaer at UM and i played with guys that went pro and we had a strength and conditioning coach and squats were a huge part of the program. Front squats, regular ones and overhead squats. the program looks different when your a pro because you’ve already made it there. its not like he walked out of juinor high with a contract offer.