I think Artem is questioning whether or not the set of 20 with 10 RM is any different in muscle stimulating effect than 2 sets of 10 with the 10 RM.
I know there are people who will say yes to that.
[quote]Gumpshmee wrote:
I think Artem is questioning whether or not the set of 20 with 10 RM is any different in muscle stimulating effect than 2 sets of 10 with the 10 RM.
I know there are people who will say yes to that.[/quote]
Of course they’re different. Keeping that heavy ass weight on your back while you keep pushing deeper and deeper into the abyss just trying to do one more each time, where every rep feels like it should have been your last is a HELL of a lot different then setting the bar down after 10, taking a breather, grabbing some water, chatting with the guys, then hitting up another 10.
[quote]Artem wrote:
sjoconn wrote:
Artem wrote:
Not to sound ignorant, but do those extra 6 reps really make all the difference?[/quote]
It’s basically doing 10 rest pauses at the end of a 10RM set. Try that next time on any exercise you legitimately fail at 10 on. Now imagine it in a squat!
What percentage of your 1 RM do you guys use for 20 rep squats? I know that the ‘do 20 reps with your 10 rep weight’ is the mantra, but I’d be interested to know nonetheless. I think this would help people really guage how hard they need to work.
I decided to do theese about a week after stating a heavy diet, and havnt done them since :]
So what kind of numbers are you all using? My best thus far is 315 @ 188.
I’m thinking of trying this after my current westside split slows down, probably 1-2 months. From what I’ve read you do this 3x a week, adding 5# to the bar each workout. That sound right to you all?
Also, I’m curious what you guys do after the 20 set? I’ve read something to the effect of 3x fail pullups and dips with some ab work. While that seems like it’ll hit most of your body, it doesn’t seem like enough stimulation over an extended period of time as your only upper body work. But I’ve never tried the program so its just speculation. thoughts?
Last time I attempted 20 rep front squats I lost count after 16 and woke up on the floor with the bar resting precariously on the safetys.
After about 12 I usually start to black out/see stars/cry/etc.
[quote]spadesofaces wrote:
I’m thinking of trying this after my current westside split slows down, probably 1-2 months. From what I’ve read you do this 3x a week, adding 5# to the bar each workout. That sound right to you all?
Also, I’m curious what you guys do after the 20 set? I’ve read something to the effect of 3x fail pullups and dips with some ab work. While that seems like it’ll hit most of your body, it doesn’t seem like enough stimulation over an extended period of time as your only upper body work. But I’ve never tried the program so its just speculation. thoughts? [/quote]
I did this program two years ago. I regret not doing more upper body work. I was afraid of overtraining from all the talk of how brutal they are on you. They are fucking brutal, but I probably would have done my one set of squats, then one upper press or pull with two isolation movements.
I gained TONS of mass on my legs, I just think I could have seen similar gains in my upper body had I had more volume.
[quote]analog_kid wrote:
Last time I attempted 20 rep front squats I lost count after 16 and woke up on the floor with the bar resting precariously on the safetys.
After about 12 I usually start to black out/see stars/cry/etc.
[/quote]
Haha, holy shit dude… Back squats themselves make it hard as fuck to breathe after rep 10, I dont even want to attempt it restricting my diaphragm.
Fuck. That.
20 rep squats suck.
20 rep squats produce amazing results, but suck.
Worst thing ever. I’ve done them maybe 5 times in my life. You feel sick the whole day. I’m a returning student and couldn’t imagine doing them right now. My grades would go down big time. All you feel like doing is finding the couch as quickly as possible. Didn’t do them enough to really notice any gains. All I remember is the agony.
Twenty Rep Milk to Mouth Routine by anthropocentric
Liquid, white, texture and silk
Protein, creme, its my whole milk.
Calories. Calories, easy and fast
Growing thighs is quite the blast.
Out of history came a plan
Six weeks set and I’m the man!
Growing pain, 20 Rep Squats
But muscle gain, got the hots.
T-Men, Take Your 10 Rep Max
Then Do 20 and pay the tax.
All the way to the limit,
your muscles have been stressed.
Chug milk for a minute,
and now your quads have been blessed.
Simple statement resonates true,
Among each and every single ‘moo.’
You Shall Drink, MILK, BRO!
Then grow, Grow, and GROW.
[quote]anthropocentric wrote:
Twenty Rep Milk to Mouth Routine by anthropocentric
Liquid, white, texture and silk
Protein, creme, its my whole milk.
Calories. Calories, easy and fast
Growing thighs is quite the blast.
Out of history came a plan
Six weeks set and I’m the man!
Growing pain, 20 Rep Squats
But muscle gain, got the hots.
T-Men, Take Your 10 Rep Max
Then Do 20 and pay the tax.
All the way to the limit,
your muscles have been stressed.
Chug milk for a minute,
and now your quads have been blessed.
Simple statement resonates true,
Among each and every single ‘moo.’
You Shall Drink, MILK, BRO!
Then grow, Grow, and GROW.
[/quote]
If I do this routine, I swear to you I will yell this right before I step into the power rack to get pumped for the set.
So out of curiosity then- if 20 rep squats build your legs like crazy, has anyone ever thought to experiment with 20 rep pullups or 20 rep bench? Same loading parameters, but for the upper body instead.
[quote]spadesofaces wrote:
If I do this routine, I swear to you I will yell this right before I step into the power rack to get pumped for the set.
So out of curiosity then- if 20 rep squats build your legs like crazy, has anyone ever thought to experiment with 20 rep pullups or 20 rep bench? Same loading parameters, but for the upper body instead. [/quote]
the general consensus is that it wouldn’t work, it can work for squat because you are using so much more muscle mass compared to a bench press or any upper body movement for that matter. try doing it on an isolation move, aint gonna happen b/c you’re using less muscle mass, they get fatigued and have nothing to back them up, unlike the squat. Deadlift, well the jury is out on that one, if someone wants to try that, it’d be a nice experiment.
I figured as much, just wanted to check and see if it was a worthwhile option to try sometime. thanks for the heads up man.
[quote]analog_kid wrote:
Last time I attempted 20 rep front squats I lost count after 16 and woke up on the floor with the bar resting precariously on the safetys.
After about 12 I usually start to black out/see stars/cry/etc.
[/quote]
I know how you feel man
When I did them (with back squats) I’d completely lose the ability to see clearly after about 15 reps or so, almost like i was wearing someone elses glasses
bizarre, but it did near magical things for my quads
[quote]That One Guy wrote:
spadesofaces wrote:
If I do this routine, I swear to you I will yell this right before I step into the power rack to get pumped for the set.
So out of curiosity then- if 20 rep squats build your legs like crazy, has anyone ever thought to experiment with 20 rep pullups or 20 rep bench? Same loading parameters, but for the upper body instead.
the general consensus is that it wouldn’t work, it can work for squat because you are using so much more muscle mass compared to a bench press or any upper body movement for that matter. try doing it on an isolation move, aint gonna happen b/c you’re using less muscle mass, they get fatigued and have nothing to back them up, unlike the squat. Deadlift, well the jury is out on that one, if someone wants to try that, it’d be a nice experiment.[/quote]
The book ‘Beyond Brawn’ describes the author doing a 20 rep deadlift routine and it nearly putting him out of lifting. He says he would do(or has done, I forget) it again with a trap bar for safer results.
I did 315 x 20 once, it took me around two minutes. The first 12 were fast and then after that I hit a wall. A painful, miserable wall.
Question- with 20 rep squats, are you do ANY heavy lifting in addition? Like in the 5-10 rep range? Or do you just do the 20 rep squats a few times a week?