20 rep squat program

Just thought I'd post the different forms of the workout through the years:

The Original 20 Rep Squat Program (John McCallum, 1968)

Behind-the-Neck Press: 3x12
Squat: 1x20
Pull-Overs: 1x20
Bench Press: 3x12
Bent-over Rows: 3x15
Stiff-legged Deadlift: 1x15
Pull-overs: 1x20

 20 Rep Squat Program (Scaled Down)

Squat: 1x20
Pull-Overs: 1x20
Stiff-legged Deadlift: 1x15
Dips: 2x10
Bent-over Rows: 2-3x15

Randall J. Strossen's Super Squat Program

Squat: 1x20
Bench Press: 2-3x10
Bent-over Rows: 2-3x10

20 Rep Squat Power Program

Power Cleans: 5x3
Squat: 1x20
Standing Press: 2-3x12
Chin-Ups: 2 sets to failure
Dips: 2x10
Conventional Deadlifts: 1x15

 Metabolic Conditioning 20 Rep Squat Program

Squat: 1x20
Pull-Overs: 1x20
Circuit training:
3 rounds of bodyweight Chin-ups, Dips, and Sit-ups.
Everything is taken to failure and 1 min rest is taken between exercises.

"Big 3" 20 Rep Squat Program

Squat: 1x20
Pull-Overs: 1x20
Bench Press: 2-3x10
Pull-overs: 1x20
Bent-over Rows: 2-3x15
Standing Press: 2-3x12
Conventional Deadlift: 1x15

which do you guys prefer?

im doing the original

accept im taking Behind the neck presses out and adding in OH press. About another month or so and Ill be starting it

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"

What are the pullovers for again?

"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."

King Bill Raaaymond


What are the pullovers for again?

Supposedly helps expand the rib cage, which actually only works in your late adolescent early adult years from what recent things I have read, mind you this was written long ago.  They also help work pectoralis minor and serratus and other involved muscles.  I actually like this exercise, but haven't included it much lately.

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

If I remember correctly your just supposed to take a light weight at first, like 20 lb's and perform them immediately after you get done with the squats, no rest.

So as you feel like your about to die, crawl your way to the nearest bench and perform 20 pull overs :D

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"

Im getting pretty close here to starting this program...if I had to guess I would say another 3 weeks if I time my progression right.

anyway, I was thinking of other thing I may want to look at while on this program, and diet wise I was reading about the keto diet...

now, it sparked some interest. Can you effectively do this diet on a bulk? as in eating over a surplus in protein and fats with the only carbs coming from some veggies and the gallon of whole milk your supposed to drink a day.

If it cant be done, Ill just have to wait till afterwards to try it. Im not sure if you can bulk while on keto, lack of carbs...but im sure if you strategically time it, something can work.

I know some of you have some experience with this diet, so I would love to hear your thoughts and opinions with using it during this program, or following it while on a bulk in general.

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"

It seems to me (personally) like a routine structured this way would require more calories than a regular bulking program would.

I wouldn't try the keto and this, personally. With a gallon of milk per day you wouldn't be on the keto anyway, seeing it's carbohydrate intake is the highest than fats or protein.

I wouldn't try the keto during a bulking phase, for adding muscle mass carbohydrates are the most important nutrient for exercising muscles. It's mainly a diet that is (highly effective) for cutting bodyfat.

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

MVP


It seems to me (personally) like a routine structured this way would require more calories than a regular bulking program would.

I wouldn't try the keto and this, personally. With a gallon of milk per day you wouldn't be on the keto anyway, seeing it's carbohydrate intake is the highest than fats or protein.

I wouldn't try the keto during a bulking phase, for adding muscle mass carbohydrates are the most important nutrient for exercising muscles. It's mainly a diet that is (highly effective) for cutting bodyfat.

keto can be used for a bulk.  IMO it shows you how fast you can realistically build muscle as compared to a high carb diet where you will blow up but its not always muscle.  You might think its slowing you down, but I gained quite a bit of muscle on keto and dont think a high carb diet wouldve done me any better.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

How would you do it? By incorporating carbs or just increasing the fat intake?

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

MVP


How would you do it? By incorporating carbs or just increasing the fat intake?

I would just eat however much I felt during the no carb phase and then have a real heavy 48 hour carb load with 10g carbs per lean kg mass on the first day and 5g carbs per lean kg mass on the 2nd day, giving you around 150% glycogen recompensation, something that you cant achieve on a regular high carb bulking diet, basically blowing you up and building a bit of muscle, without all of the wasted carbohydrates that just go to storage.  Some would worry about workouts suffering, but from my personal experience, once adapted, provided a good carb-load, workouts will not suffer at all and you should gain strength.

Im probably going to try it,  Ive just made too much progress and learned too much on this diet to give it up.  Best thing Ive ever done training-nutrition wise IMO.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone

MVP


How would you do it? By incorporating carbs or just increasing the fat intake?

I would just eat however much I felt during the no carb phase and then have a real heavy 48 hour carb load with 10g carbs per lean kg mass on the first day and 5g carbs per lean kg mass on the 2nd day, giving you around 150% glycogen recompensation, something that you cant achieve on a regular high carb bulking diet, basically blowing you up and building a bit of muscle, without all of the wasted carbohydrates that just go to storage.  Some would worry about workouts suffering, but from my personal experience, once adapted, provided a good carb-load, workouts will not suffer at all and you should gain strength.

Im probably going to try it,  Ive just made too much progress and learned too much on this diet to give it up.  Best thing Ive ever done training-nutrition wise IMO.

haha, Rolling whenever i read one of ur posts i swear we are doing the exact same thing.

i recently decided to stay on keto adn bulk with it when the summer is over also, good tip on the carb up days though. i never really thought about approaching it that way on a bulk

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

yeah I suppose its not the smartest thing in the world to do to try this and 20 rep at the same time.

I think the gallon of milk would have too many carbs anyway.

I plan on giving this a try after wards though, it really has peaked some interest. I saw great results being low carb on my cut, I can only imagine what would happen if I followed a much better designed macro management form of it.

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"

Doesn't anyone think that this routine would fry your CNS?

20RM  squats 3 x week.....ouch!

Just bumping this up. Starting this on monday. I dont think anyone decided to do this alongside with me, but I will record progress and whatnot in my journal.

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 don't know whether to do this with you or do DC.

What do you think?

its up to you, haha. Im not going to force anyone to do it.

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'm still debating doing this to give my shoulder a break from the heavy pounding, if I did however all my assistance and such I would try to do it fast and powerful, so I can maintain some of my power I'v built, although I am still makig progress on this so it is tough to change it up, but now might be a good time since the gym I can go to close to my house is a bit limited.  I still think I could blend my routine with a 20 rep squat program and make lots of progress.

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

I think I will, but now I am going to have to mess with the routine in my journal I just put up. Lol.

What kind of diet re you two going to be doing?

I sort of explained it in my journal, im going to be doing this carb cycling kind of thing but not nearly as intensive as something like keto.

Since a gallon a milk a day will have a good chunk of carbs in it already, I will be drinking that and keeping most of my other carbs early in the day accept for post workout.

Im going to re-evalute my calorie intake needs, and probably eat 300ish above that.

Still going to be doing a lot of cardio too. :P

looking forward to it...only problem im having is what to start out at. Weight wise. I know your supposed to start at your true 10RM but I was advised to start a little lower to allow for full progression over 6 weeks. But Ill probably tough it out and start at my true 10rm...just need to figure that out now, haha.

Im guessing ill probably start around 235-245

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 do a full body routine 3 times a week, Sat., Tues. and Thurs.  I've been doing a 20-rep squat on my Thursday workouts just to switch it up.  Otherwise I do 3 x 5.

My 5RM for the squat is 345 lbs.  I started the 20-rep squats with 225 lbs. because I'm only doing them once a week instead of every workout and I thought that would be a nice, not-too-easy-but-not-too-hard weight to start with.

Today I did 235 lbs. x 20.  The weight is easy.  But, my lower back is super fatigued by the 20th rep, even at 225 lbs. it was.  It's not pain, just a really tired and fatigued feeling.  I'm wondering if this is normal or if it could be a problem with my form?  Perhaps not keeping my back tight enough?  I don't really know.  Might you have any input?

"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."

King Bill Raaaymond


I do a full body routine 3 times a week, Sat., Tues. and Thurs.  I've been doing a 20-rep squat on my Thursday workouts just to switch it up.  Otherwise I do 3 x 5.

My 5RM for the squat is 345 lbs.  I started the 20-rep squats with 225 lbs. because I'm only doing them once a week instead of every workout and I thought that would be a nice, not-too-easy-but-not-too-hard weight to start with.

Today I did 235 lbs. x 20.  The weight is easy.  But, my lower back is super fatigued by the 20th rep, even at 225 lbs. it was.  It's not pain, just a really tired and fatigued feeling.  I'm wondering if this is normal or if it could be a problem with my form?  Perhaps not keeping my back tight enough?  I don't really know.  Might you have any input?

What is your bar position, a month ago or so I did 20 rep squats with 225, which was fairly light for most of my body, but my lower back felt like it was going to swell and explode.  I did it with a low bar position, and I noticed when I do that I am more bent over at the top, so at the top of each rep when I am breathing my lower back is still on fire while the rest is getting a little break.  So if you are doing high bar and still experiencing this then I guess that's probably just how it goes. Its easy for me to build a bunch of lactic acid in my back and have it burn especially when I am doing a lot of physical labor, so that could also add to it.  Might be the nature of the exercise, but please let me know what your bar position is.

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

Definitely low-bar, I'll try a high-bar position next Thursday and see if it makes a difference.

Now that you mention it, at the top I am a little bent over as well.  That could be why my back feels so beat up.  It's usually around rep 13 or 14 that I start to really feel it.

"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."

oh yeah, around 13+ is when you really feel it in your lower back.

My lower back and calves were oddly enough the first things to really feel like they were going.

when I got to 250-260+ is when everything just started hurting...lol. Thats just me though. I think your lifts are higher then my own, but when you get up in weight and keep progressing everything begins to hurt. Even the bar digging into your skin because your sets become 3+ minutes long.

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"

once i moved to low bar and got a good stance my squat numbers have gotten back to where they were when i was on epistane. i wanna do a 20 rep set with 225 but i am so scared.

How many times could you normally do 225?

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"

About 8.. 10 if I really pushed it.

You can do it then.

Its all about breathing and mentally forcing yourself to keep pushing.

I can honestly tell you I wanted to quit so many times while on this program.

Give it a try I think you will be surprised and happy you did, perhaps find out how strong your willpower really is.

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"

Well my shoulder has been hurting me like no other, so I might forgo the heavy lifting for a while and do something else.  Modified version of this program leaving bench press out for a couple weeks and doing swiss ball push ups in its place.  Should i spring for raw milk from a nearby dairy or just plain whole milk?  I also plan on starting the workout with heavy rtc warm ups, as well as daily RTC work at home.  I still am not sure if this is what I want to do, because my squat and deadlift have been getting huge.  But the mass I gain from this should be beneficial after a few more months of strength training later down the road.  I want to compete in february, gives me about 2 months of strength training before that.

Behind-the-Neck Press: 3x12   SOHP if I can even do it, was able to do dumbell presses before.
Squat: 1x20          Starting at 275 I think, going to be insane from the start.
Pull-Overs: 1x20     
Bench Press: 3x12   swiss ball push ups for now.
Bent-over Rows: 3x15       
Stiff-legged Deadlift: 1x15     
Pull-overs: 1x20

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

your starting at 275, wow. Let us know how it goes if you decide to do it!

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"