20-Rep Squats: The Brutal Path To Massive Gains! - HELP
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20-Rep Squats: The Brutal Path To Massive Gains! - HELP - 4/14/2007 8:10:52 AM
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juxtrkov
Posts: 21
Joined: 8/26/2006
Status: offline
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Hi again people, I came across this article as I was looking around for a new routine, its called the 20 reps squats.
http://www.bodybuilding.com/fun/irontamer5.htm
I'm currently bulking and pretty interested in trying out the 20 rep routine, just got afew things I'm not very sure of and would like to hear from those who have tried it.
I'm quite confused bout what exercises i should do since the guy recommends
Squat: 1x20
Pullovers: 1x20
Stiff-legged deadlift: 1x15
Pullovers: 1x20
Bench press: 2-3 x 10
Bent row: 2-3x15
Military press: 2-3 x 1
I workout 3 times a week, does that mean I keep repeating the above program everytime I hit the gym? and what about isolation exercises, triceps extensions, biceps curl, flyes, do i neglect them totally?
any help much appreciated :)
edit: i found clearer explanation of the 20-rep squat here : http://www.bodybuilding.com/fun/cyberpump24.htm and DAMN it looks scary like hell
< Message edited by juxtrkov -- 4/14/2007 8:31:58 AM >
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RE: 20-Rep Squats: The Brutal Path To Massive Gains! - ... - 4/14/2007 8:18:07 AM
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David1991
Posts: 7957
Joined: 11/3/2006
From: New Jersey
Status: online
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u dont always need isolation exercises. i didnt read the whole thing but as far as sets go its pretty low volume so if your working out 3x a week try doing that routine for monday and friday and then the more conservative one they give on wendsday. those days are just examples but make sure that u dont do the workouts 2 days in a row. it seems like an alright program to try but just to warn u ive done sets of squats with 20 reps as im sure many people on this site have and its brutal. one time during a leg day when i ate too much before the workout after i was done squatting and SLDL i had to stop for 20 min. and almost threw up. im not sure why they advocate milk so much, i mean its fine for bulking but it isnt this incredible food that will give u amazing results.
_____________________________
Duke of the Emancipation Detoxification
-yes my pic is photoshopped as a joke so dont ask lol
(in reply to juxtrkov)
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RE: 20-Rep Squats: The Brutal Path To Massive Gains! - ... - 4/14/2007 8:33:42 AM
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juxtrkov
Posts: 21
Joined: 8/26/2006
Status: offline
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here's a question, if you're suppose to be squating your 10-rep max, then how the hell do you squeeze out 10 more reps when your legs have already reached muscle failure?
(in reply to David1991)
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RE: 20-Rep Squats: The Brutal Path To Massive Gains! - ... - 4/14/2007 9:24:23 AM
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David1991
Posts: 7957
Joined: 11/3/2006
From: New Jersey
Status: online
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o i didnt realize thats what it was asking u to do, thats actually exactly what i did when i was doing the 20 reps squat. what your supposed to do is whats called "breathing squats". u do your 10RM for 10 reps just how u normally would then u take a 1-3 deep breaths at the top of the movement and do another rep then continue until 20
_____________________________
Duke of the Emancipation Detoxification
-yes my pic is photoshopped as a joke so dont ask lol
(in reply to juxtrkov)
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