One very effective method to get stronger and bigger is the twenty-rep squat program. Here is how it works.
Take your ten rep squat max and do twenty reps. Take three deep breaths in between each rep and fight until you get to twenty reps. This training is absolutely brutal and is not easy to break into. I prefer to break into twenty-rep squatting gradually by applying a form of density training that I picked up from Wakeforest Strength Coach Ethan Reeve. Instead of doing twenty reps in one set, do four sets of five with three-minute breaks. Go as heavy as you can. When you can do four sets of five with three-minute breaks in between each set, reduce the time between sets to two minutes. When you can complete all four sets again, reduce the time to one-minute. At this point, do two sets of ten with two-minute breaks. Then do two sets of ten with one- minute breaks. Keep reducing the time until you are doing one set of twenty straight. Then increase the weight by ten pounds and start with four sets of five again. This form of cycling will allow you to benefit from the brutality of twenty rep squats for longer periods of time without burning out.
I performed this last winter and had significant gains in mass (I outgrew 3 pairs of jeans in a month) and strength. Also, it helps your mental concentration and toughness.
The 20 rep program is an absolute winner! I used it back when I was a skinny guy and it helped put on muscle. The difficult part as Mike suggests is staying with it, not burning out.
Mikes solution is a good way to go about it!
Helpful post Mike, I hope the thinner lifters who want to gain muscle fast take you up on it!
Whether you gain strength, size, or both depends on your muscle fiber make up. For instance, Zeb really likes these, and I believe he has mentioned that he is more on the slow twitch side. He gains size with 8 reps and above. In my case, anything above 6 reps is endurance work, and I have made the best size gains with heavy weight, low reps, and many sets.
One advantage in doing it Mike’s way is that you can employ some of Chris Thibauadeau’s contrast methods. For instance, do the first 2 reps of your 5-rep set with maximum speed, then do the last 3-reps at a regular tempo. Adding the speed component will help build some strength as this works the fast twitch fibers. Feel free to experiment and see what works for you.
[quote]Major Dan wrote:
What do you feel are the benefits of 20-rep training vs other rep/set protocols?
Is this meant for strength, mass, ???
[/quote]
I can also add that the author of the book (Strossen, '89) mentioned that the deep breathing required near the upper end of the rep range assisted in building endurance and he believed that in turn led to rib cage expansion. Strossen highly recommended following the 20-reps by immediatly performing a single set of 20-reps of DB pullovers with a very light weight. This was not for the purpose of bulking, but to further stretch and expand the rip cage.
The author further recommended to add 5 to 10 lbs. to each 20-rep session. This makes it a very difficult program to stay with for an extended amount of time. (Strossen recommended the protocol for up to 3x a week, depending on recovery, for ~6 weeks per cycle.)
