do both
[quote]caveman101 wrote:
do both[/quote]
x2
To answer the specific question, if you go from 315=5RM to 315=20RM, yes, your 1RM went up. No question. It’s not likely it went from 365 to 525 like a 1RM calculator will tell you, but there’s no way it didn’t go up some, in fact probly pretty significantly in this example.
This idea gets beaten to death in these forums, personally I think it’s very clear: Is high rep ideal for strength? No. Is low rep ideal for size? No. Do they both have a place in either? Absolutely. Good PLers are big. Good BBers are strong.
[quote]mkral55 wrote:
[quote]caveman101 wrote:
do both[/quote]
x2
To answer the specific question, if you go from 315=5RM to 315=20RM, yes, your 1RM went up. No question. It’s not likely it went from 365 to 525 like a 1RM calculator will tell you, but there’s no way it didn’t go up some, in fact probly pretty significantly in this example.
This idea gets beaten to death in these forums, personally I think it’s very clear: Is high rep ideal for strength? No. Is low rep ideal for size? No. Do they both have a place in either? Absolutely. Good PLers are big. Good BBers are strong. [/quote]
Thank you for answering the original question. Of course high reps are not ideal for strength, I never said that. But of course, the caulators are wrong in that way, but people seem to act like there was no 1RM increase at all, and that’s just the stupidest thing I ever heard.
My starting max: 110 kg
5RM: 90kg (I think, it was a while back)
After doing breathing squats for months:
22RM: 95 kg
1RM: 110 kg
This isn’t something I pulled out of my ass, it’s my actual numbers.
Endurance =/= strength. It’s as simple as that. Squatting 60 kg doesn’t teach me to squat 200 kg. Squatting 170+ for reps does. Breathing squats are just the same, just not as extreme. Of course the 1RM goes up a little for some, but not as much as the 20RM.
Just looked through some of my lifting vids from 2009. They were cute.
[quote]kakno wrote:
My starting max: 110 kg
5RM: 90kg (I think, it was a while back)
After doing breathing squats for months:
22RM: 95 kg
1RM: 110 kg
This isn’t something I pulled out of my ass, it’s my actual numbers.
Endurance =/= strength. It’s as simple as that. Squatting 60 kg doesn’t teach me to squat 200 kg. Squatting 170+ for reps does. Breathing squats are just the same, just not as extreme. Of course the 1RM goes up a little for some, but not as much as the 20RM.
Just looked through some of my lifting vids from 2009. They were cute.[/quote]
This. When I first 20 rep squatted 300, my 1rm was 400. Not impressive by comparison.
Amazing. People still dont have a basic understanding of exercise.
Look up the Tom Platz/Dr Squat “contest” a few years back. I think Ironman ran the piece.
They are both squats but work you in different ways.
[quote]JFG wrote:
Amazing. People still dont have a basic understanding of exercise.
Look up the Tom Platz/Dr Squat “contest” a few years back. I think Ironman ran the piece.
They are both squats but work you in different ways.
[/quote]
Maybe you should have read the original post a little more intentively. I’m not asking if high reps are better to increase your 1RM than low reps. And I do have a basic understand of exercise. The question I asked was, would an increase in 20RM increase 1RM. If someone made got there squat from for example 135x5 to 135x20, how could their 1RM not increase. Why have I repeated the question so many times? By the way I know about their contest.
Is it possible that if your only working set is a 20rm attempt that you are also losing out on volume? Someone going from a 5x5 would not only lose intensity, in a huge way but actually be losing volume (20%) in terms of working sets as well. Just something to add in terms of why this might work less effectively, in terms of 1rm, than imagined.
I have never tried a 20rm program but is that generally the only working set you do when on it? Or does it completely vary?
That’s possible, but you’re using your 10RM and getting 20 reps with it, so it isnt really a lose of intensity, but yes of you’re doing a 5x5, there will be a reduction of volume.
Yeah, it’s usually just 1 all out set.
If you just want to find out the answer, test your 1rm, run the program, then retest your 1rm at the end of program and report the results.
If you actually want to jack your 1rm, run Smolov.
Jerking off on the internet won’t answer your question or make you stronger.
I did read it.
You still don’t understand.
You know about the contest, but you didn’t read the article.
different muscle fibers, different aerobic function, different, different, different. Stop compering apples and oranges.
You don’t train in the 200m to get better at the 100m.
I don’t know how else to say it.
Im guessing the reason people would say it actually decreases your 1RM is because your basically working muscle endurance at that point, not explosiveness or strength. A 1RM is all about how much power can you put out for a brief amount of time. Same reasons marathon runners aren’t very good sprinters and vice-versa. Your not training your body to better itself explosively but you are telling it it needs to get better endurance. It’s not going to want to develop more explosiveness just because.
Plus from what I’ve seen/read about true 20 rep challenges its basically a set of 10ish reps then you do a bunch of singles by taking some time between reps to catch your breath and recouperate, with the bar still on your back. Seems like endurance to me. I’ve done similar things with 15 reps, but not every week, just every few. Hurts like hell, is fun in its own way, but how much carryover to 1RM? Probably not a lot.
[quote]kakno wrote:
My starting max: 110 kg
5RM: 90kg (I think, it was a while back)
After doing breathing squats for months:
22RM: 95 kg
1RM: 110 kg
This isn’t something I pulled out of my ass, it’s my actual numbers.
Endurance =/= strength. It’s as simple as that. Squatting 60 kg doesn’t teach me to squat 200 kg. Squatting 170+ for reps does. Breathing squats are just the same, just not as extreme. Of course the 1RM goes up a little for some, but not as much as the 20RM.
Just looked through some of my lifting vids from 2009. They were cute.[/quote]
LOL well done
It’s a bit hazy looking at a “new 20rm” and correlating an increased 1rm. The new 20rm isn’t a true 20rm as you’re taking breaks to get all the reps, and chances are after months of sweating and breathing you’ve largely become “fitter” at high reps you probably weren’t well adapted to rather than simply becoming stronger. Breathing squats won’t immediately give you a big increase in 1rm, but they will enable at the very least a “decent increase” after a few weeks of training the 1rm. The biggest problem with high reps is the weight is at best moderate, a 1rm feels totally different on your back. That’s why -for me at least- a few weeks were needed to realise an increase in 1rm. I was peeved a big “20rm” increase had no immediate leap and bound increase in my 1rm, and I made a vow never to do breathers again and ensure I always work close to 1rm’s. The immediate benefit to me was mental. I was stuck on 440 for a long time and never thought I’d get passed it, doing 20reps albeit non continuous with over 80% of my 1rm, and 10-12 breathing reps with 90% made 95% seem a whole lot lighter. Breathing squats haven’t convinced me they’re the best way to increase a 1rm, but if nothing else seems to be working I know they’ll get me to another level. After 5-6 weeks I was upto ~477 and after another 6weeks my best was 500.
No, higher reps are useless for 1RM in terms of direct carryover. I wasted several months pushing for 20reps with 80-85% and when I tried pushing the 1RM there was no carryover. High rep training improves high rep training, you need low rep training to improve low rep training. It’s fun but you can’t avoid heavy work thinking it’s going to improve it. Furthermore high reps are lower quality as they don’t have the form required for 100% loads so you are going to be off when you decide to lift heavy
so your position changed after 13 years?
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