20 rep squat program

Nic


I love this routine !!! Really my type !

I thought you favor splits training?

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

trubeginner
I thought you favor splits training?

You don't have to choose just one.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I agree with you with this until one starts doing heavy weight which would be from the lower rep workout then only then would higher rep workouts will be more effective especially after you need a break from doing the low rep workouts for so long and have stalled.

I know sometime in the future I want to attempt this 20rep squat program but by when that time comes I'll know I'll be hitting heavier weights and it will be more effective in my opinion.

I'll be doing the basic 20rep squat program to keep it simple and not add too much crap.

I think the basics was Mon, Wed, Fri

Squat 1x20- increase 5LBs every workout
Pullovers 1x20- same weight every workout I believe it was a 25Lb dumbbell
Do a set of chin ups for as many reps as you can
Rest a minute
Do a set of dips for as many reps as you can
Rest a minute
Do a set of decline bench sit ups for as many reps as you can
All this for 3 sets - Try to increase the reps every workout.

"When your strength gains plateau, if you been training exclusively for limit strength/power, you'll need usable muscle mass to progress further."

i did this last night, and in honesty i expected the squats to completely zap me of my energy and the whole workout to decline after that, but it was actually the opposite. i aimed to complete it in 70mins, but did it in 45. the energy i had and the buzz was incredible, and the only exercise to suffer (and only slightly) was the bicep curls, but a lot of work had been done before then.

i'll be doing this twice a week simply for the energy (i feel great today, too) and ill incorporate deadlifts and clean and presses somewhere in the middle.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

i may just give this a try ... i mean ive heard about it but never really looked at in detail.. i think ima give it a go.. nmoney  have u started it yet? if so how was your first time?

ok .. i just did the program in 48 mins.. it was actually pretty good.. ( i was making some weird desperate sounding noises one my last couple squats) hehe.. but overall it was good.. hopefully it does work in size gaining and strength

Nmoney let us know when you think you might get this program started, so we can all get on it around the same time.  When are you thinking roughly?  I'm really tempted to do this even though my stretch marks are already getting worse, I still need another 10 lbs of lbm by next year atleast.  I'd be willing to do this for 6 weeks possibly depending on timing.

Also what nmoney outlined is different than that article, so what program are people going to follow?  I read the article through and the first half of the article just seams really gimmicky, I'm not sure on this guys credentials but it also seams like he is just trying to sell his book.  Still it does look interesting to try some form of this.  Nmoney maybe you can give us more info on the program and what you know about it.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

For sure update us Nmoney. I won't do this again until September or late August to get back to bulking. I'm going to probably hit 200 at <11% eventually. I think there might be a big handful of people who will do this when fall hits.

I will probably be attempting this sometime in august... MAYBE the start of september, depends on how long I can push the progression with this program im on now.

But yeah I need to mentally prepare for the ass kicking this is going to be...

Im glad a lot of people seem so interested in this! Got me really excited to compare and contrast strength/weight gains from start to finish.

Ive already started buying whole milk instead of 2% to prepare :P

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I did this back when I was stuck around 185 and gained the most muscle in the shortest amount of time ever during my lifting career.  I puked at least half of the workouts though.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

I am afraid from puking during the workouts, but I am also afraid from puking from the whole milk.  Never been able to stomache that stuff, I didn't even like drinking milk until my family started buying 1%.  I would like to read more on hte original 20 rep squat program nmoney was talking about, so I'm going to do some searching.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Nm0ney34


...however it is perfectly feasible to gain 2 pounds of lean mass a week.

If this was "perfectly feasible," I think we'd see a lot more huge guys walking around.  I'm sure that people gain a lot of weight on this program, but a big part of it is eating an ungodly amount of food.  Not that some rapid weight gain every once in a while isn't good for long-term muscle development, but let's be realistic here.

That being said, I think this program looks great.  I've never done it, but I have done Doggcrapp - style leg training, where you do a 20 rep set every time you train legs.  I got up to 405 x 20 on the squat (with tight knee wraps) and 6 plates per side x 16 on the hack squat, and my already-dominant quads grew a ton.  I'm sure my body's overall response to this kind of stress also helped my gain mass elsewhere.  It is brutal, though, I really started to dread training legs, and I threw up a few times afterward.  Watch what you eat for your pre-training meal.

Pack on Muscle Quickly and Efficiently!

405 for 20 reps?  I find it hard to believe. How long have you been training and how heavy are you?

vdk_au

405 for 20 reps?  I find it hard to believe.

You and me both.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

vdk_au


405 for 20 reps?  I find it hard to believe. How long have you been training and how heavy are you?

I am about 255 pounds, I was probably 240-245 when I did that set.  The reps were to parallel (low but not rock-bottom), and like I said, I used tight wraps.  I'm not that lean (maybe around 15% bf), and a little bodyfat (and weight in general) tends to help a great deal with squatting.  I have been training seriously for about 4 years, with some sub-par weight training and nutrition for a couple of years before that.  I have been gaining weight pretty much nonstop for the last 3 years, all the while pounding away at squats and deads.  I've probably gained about 70-80 pounds over that time frame.  My quads have always been my strongest body part.

Honestly, this should not be too hard to believe.  Of course you should question peoples' e-lifts, but 405 x 20 should not be seen as some absolutely rare and amazing feat by a bodybuilding board.  Also, remember that this is not some smooth set of 20.  20-rep squats usually means that you take a weight you can get about 10-12 with i a single go, and keep pausing at the top for a few breaths before grinding out another. 

Think about it - you could squat 225 for 20 right now, right?  Even if you can't, you must admit that that is not some amazing accomplishment.  What if you spent 3-4 years gaining 20 or so pounds each year, not worrying too much about a little rise in bodyfat, pounding away at squats, often doing 20-rep, or other high-rep sets?  I bet you could increase your 20-rep set by an average of 45 pounds per year.  It's not like 405 for sets of 10-12 is seen as crazy, anyway.  Strong, maybe, but not anything too crazy.  Take most people that can do that, add a few pound to their frame, make them do breathing squats until they're about to collapse - you've got a 20-rep set with 405.

Pack on Muscle Quickly and Efficiently!

did it the for the third time last night. 160kg for 20 reps, to start.
for the bench, i was aiming for 6,6,8 with 132.5kg, and managed 6,6,12!!! could not believe it.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

powerlifter89

vdk_au


405 for 20 reps?  I find it hard to believe. How long have you been training and how heavy are you?

I am about 255 pounds, I was probably 240-245 when I did that set.  The reps were to parallel (low but not rock-bottom), and like I said, I used tight wraps.  I'm not that lean (maybe around 15% bf), and a little bodyfat (and weight in general) tends to help a great deal with squatting.  I have been training seriously for about 4 years, with some sub-par weight training and nutrition for a couple of years before that.  I have been gaining weight pretty much nonstop for the last 3 years, all the while pounding away at squats and deads.  I've probably gained about 70-80 pounds over that time frame.  My quads have always been my strongest body part.

Honestly, this should not be too hard to believe.  Of course you should question peoples' e-lifts, but 405 x 20 should not be seen as some absolutely rare and amazing feat by a bodybuilding board.  Also, remember that this is not some smooth set of 20.  20-rep squats usually means that you take a weight you can get about 10-12 with i a single go, and keep pausing at the top for a few breaths before grinding out another. 

Think about it - you could squat 225 for 20 right now, right?  Even if you can't, you must admit that that is not some amazing accomplishment.  What if you spent 3-4 years gaining 20 or so pounds each year, not worrying too much about a little rise in bodyfat, pounding away at squats, often doing 20-rep, or other high-rep sets?  I bet you could increase your 20-rep set by an average of 45 pounds per year.  It's not like 405 for sets of 10-12 is seen as crazy, anyway.  Strong, maybe, but not anything too crazy.  Take most people that can do that, add a few pound to their frame, make them do breathing squats until they're about to collapse - you've got a 20-rep set with 405.

 
good post, and a completely agree with you. my deadlift 15 rep max went up 20kg over a ten week cycle when using a res-pause routine. there is nothing unrealistic about your lifts, youre simply a strong guy who has worked hard

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

Thanks, man.

You do 15 rep deads?  That's brutal.  Whenever I get over 10-12 reps on deads, my form tends to break down.  I usually stick to a little bit lower rep ranges on those.

Pack on Muscle Quickly and Efficiently!

powerlifter89


Thanks, man.

You do 15 rep deads?  That's brutal.  Whenever I get over 10-12 reps on deads, my form tends to break down.  I usually stick to a little bit lower rep ranges on those.

i love high rep deads, because you REALLY know you've had a workout afterwards! moved away from them for the time being because i started this program last week, as my training needed a bit of a mixup!

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

I used to do 15 rep squats every week except my form was garbage, really didn't get far enough down, I managed to do it with 365 lbs though, I can get 365 with proper form now but definately not a lot of reps.  I was thinking if i start this program to just start with like 225 lbs.  Might be too easy but at this point I really don't have any idea.

Do you guys wear belts with your 20 rep squats?

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Yes, definitely wear a belt.  Put it a notch looser than usual though, you need to give your stomach some room for some serious breathing.  You're going to be breathing like you just did an all out sprint by the end of the set.  Use some type of knee protection, too.  I would now say sleeves, but I used wraps.

Pack on Muscle Quickly and Efficiently!

Only wraps I have are wrists wraps, a friend advised me against using knee wraps because of an injury he received while using them, but I could look into picking some up.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I've never heard of someone getting an injury specifically because of knee wraps.  I suppose they could give you a false bravado so that you end up using a weight that's not safe for you knees, but other than that, I think they're pretty safe.  All said though, I would check out knee sleeves, not wraps.  They won't really give you any help out of the hole (which you may or may not want), and they will keep your knees very warm and protected.  You might want to check out some elbow sleeves if you haven't yet, not just for squatting, but for many exercises.

Pack on Muscle Quickly and Efficiently!

SEOINAGE


I used to do 15 rep squats every week except my form was garbage, really didn't get far enough down, I managed to do it with 365 lbs though, I can get 365 with proper form now but definately not a lot of reps.  I was thinking if i start this program to just start with like 225 lbs.  Might be too easy but at this point I really don't have any idea.

Do you guys wear belts with your 20 rep squats?

yeah man, my form would melt otherwise i think out of exhaustion more than anything else

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

I just completed a 20-rep squat at 225 lbs on my lunch break as part of my regular workout.  Which is a little bit more than 60% of my 1RM of 360 lbs.  I thought it was going to be super tough, but it was actually only kinda tough.  I guess I used too little weight.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

You should use your 10 rep max weight. I don't know the percentages. When I did 225 x 20, my max at the time was 275, so I almost died.

I don't know what my 10RM is.  I just thought 225 lbs. would be a nice weight to start with.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

Yes, definitely use more weight.  If it's only "kinda tough," you are not getting anywhere close to the full benefit.  Perrynaytor was right, choose a weight you can get 10-12 with without stopping.  At that point you should be pretty much ready to stop if this was a normal set.  But instead, you keep on grinding them out, one at a time, until you hit 20.  You should be just about ready to die by the end.  Next time you do them, add 5-10 pounds.  It's really amazing what you're capable of on these if you can find the mental drive to push through them.

Pack on Muscle Quickly and Efficiently!

Dunno if this was quoted or not or how accurate it is.

Mark Rippetoe says, "Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in."

He sure makes it sound like a powerful program.  And for us naturals could be essential to adding some serious mass.  Thinking this will be my fall or winter bulk program including the whole milk.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

i think im going to do this as well once im done with my redo of madcow.