20 rep squat program

Thats right im going to take the plunge...haha.

After I get done with this Madcow 5x5, I am going to give it a go. I finally feel like I am at the point to where I can handle it and allthough I have gained a good 20-30 lb's in the past year or so just from strength oriented routines and will be doing my first hypertrophy centric routine since HST almost a year ago.

Im pretty excited Ill be doing the original Program by John McCallum:

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

I wanted to see if anyone on this board would be willing to give these a go as well, I think it would be a cool idea to have a little of our own DBB.com study, and record results of members doing the same program. People claim to gain anywhere from 15-30 lb's of lean mass within the 6 weeks of the program.

If not, no big deal. I will be keeping my journal of course, and im on a serious kick to gain mass and want to give the "best mass gaining routine" a try.

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"

Nm0ney34


Thats right im going to take the plunge...haha.

After I get done with this Madcow 5x5, I am going to give it a go. I finally feel like I am at the point to where I can handle it and allthough I have gained a good 20-30 lb's in the past year or so just from strength oriented routines and will be doing my first hypertrophy centric routine since HST almost a year ago.

Im pretty excited Ill be doing the original Program by John McCallum:

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

I wanted to see if anyone on this board would be willing to give these a go as well, I think it would be a cool idea to have a little of our own DBB.com study, and record results of members doing the same program. People claim to gain anywhere from 15-30 lb's of lean mass within the 6 weeks of the program.

If not, no big deal. I will be keeping my journal of course, and im on a serious kick to gain mass and want to give the "best mass gaining routine" a try.

Not happening unless your saying alot of fat..just saying, much more than 1 lb. of muscle a week is very unrealistic. But 20 rep squats is a great program. I would do it also, but lifting with the highschool following the BFS program. Also just wondering but why behind the neck presses? I don't see any real advantages just looks like a way to get hurt, but thats just me.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Well im a little skeptical on the weight gained...however it is perfectly feasible to gain 2 pounds of lean mass a week.

I would be willing to bet most of these higher number claims are from more newbie gains. But im not so far from being a noob...just using my max's I would put myself at just starting intermediate.

Whether its true or not, im looking to try it and see for myself.

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"

This is going to be cool NMoney. Let us know how it goes! I hope more people join the program. Great idea actually.

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

I'm doing the light/heavy push/pull routine next week, my light push days (squats are the first exercise) I'm going to do 20 rep squats on those days.

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

Nm0ney34


Thats right im going to take the plunge...haha.

After I get done with this Madcow 5x5, I am going to give it a go. I finally feel like I am at the point to where I can handle it and allthough I have gained a good 20-30 lb's in the past year or so just from strength oriented routines and will be doing my first hypertrophy centric routine since HST almost a year ago.

Im pretty excited Ill be doing the original Program by John McCallum:

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

I wanted to see if anyone on this board would be willing to give these a go as well, I think it would be a cool idea to have a little of our own DBB.com study, and record results of members doing the same program. People claim to gain anywhere from 15-30 lb's of lean mass within the 6 weeks of the program.

If not, no big deal. I will be keeping my journal of course, and im on a serious kick to gain mass and want to give the "best mass gaining routine" a try.

So are you going to be chugging down a gallon of whole meal each day?   If you do the 20 rep squat routine.. you gotta drink the milk.. LOL   I'm curious to see how this routine works for you..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Is this the routine for all three days of the program? You do those movements on Monday, Wednesday and Friday?

Is John the guy they call "Dr. Squat"?

I'll try it, once I get back to bulking, I'll probably drop the behind the neck presses though.

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

Well I will be drinking the milk, I hear it needs to be whole milk too, none of that 2%,1%,fat free hippie stuff (I drink 2% on a regular basis)

I can only imagine the puking sensations I will feel... To be quite honest I am a little nervous because I know its going to be one hell of a program, they dont call it the "widow maker" for nothing.

But...like I said I still got about 2 months before I do this, I am going to finish this round of Madcows 5x5 first...give me some time to mentally prepare for this...lol

I will be dropping the Behind the neck presses for some regular standing OH presses. For shoulder safety reasons of course. But everything else I will follow to a tee, so I wont be modifying it.

I would love for some others to try it with me, compare results/gains whatnot. But I know how that goes.

I am also eager to see how the Pull-overs effect me, they are supposed to help expand the ribcage... dont know how true that is though

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"

MVP


I'm doing the light/heavy push/pull routine next week, my light push days (squats are the first exercise) I'm going to do 20 rep squats on those days.

I believe the routine that NMoney is referring to involves heavy squatting (20 reps of it). I've read here and there about the 20 rep squat program. At least that's what I remember about it.

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

Well the basic run down is. You start with your 10rm.

And you do that 20 times your first workout. These are also referred to as breathing squats because it may very well take you 3-5 minutes to complete the set. Breathing many times before going for another rep.

You add 5 lb's every workout. So your essentially adding 15 lb's to your 10 rep max every single week and  it 20 reps instead of 10...

immediately after 20 rep squats you are instructed to crawl to a flat bench and perform 20 reps of pull over for the rib cage.

Everything else should be progressively adding weight, but not focused on like the squats, obviously they are the main thing to be concentrating on.

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"

http://www.hypermusclegrowth.com/Hardgainer.pdf

Here's the link to the whole program, for those who might want to read a bit more on it.

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

Just curious, any particular reason for doing the pullovers?

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

im marking this thread. will do the program after i stall in my present 5X5

Anbe Sivam. Period.

The old body builders use to think it expands the ribcage...so thats what its for.

Whether it works or not, not sure...I have read the rib cage cant be expanded, and ive read others swear it works...so Ill try it myself, Ill take some measurements of my chest and rib cage right below my chest and see what I get afterwards.

trubeginner


Just curious, any particular reason for doing the pullovers?

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 thought you was supposed to take your 10rm squat and split it so that by the last workout of the 4th-6th week depending on where you stopping you can squat 20 reps of the weight you can only do 10.

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

Good luck with the program. You may have an accomplice here if the timing works out well for me.
 
 

Nm0ney34


Well im a little skeptical on the weight gained...however it is perfectly feasible to gain 2 pounds of lean mass a week.

I would be willing to bet most of these higher number claims are from more newbie gains. But im not so far from being a noob...just using my max's I would put myself at just starting intermediate.

Whether its true or not, im looking to try it and see for myself.

im going abroad in 7 weeks. ill start this on monday to fit it in before I go away, and let you know how i get on.

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

Weight - 90kg

Looks like an interesting program, but I'm not all about doing anymore then 10 reps at a time MAX.
 
I mean, I like bangin out a 20 rep set of squats now and again for fun, but a whole routine based on high reps, I think will cause one to lose their gains.
 
Nmoney, you know as well as anyone else "hypertrophy" is a function of diet, not a high rep routine like this.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

brihead301


Looks like an interesting program, but I'm not all about doing anymore then 10 reps at a time MAX.
 
I mean, I like bangin out a 20 rep set of squats now and again for fun, but a whole routine based on high reps, I think will cause one to lose their gains.
 
Nmoney, you know as well as anyone else "hypertrophy" is a function of diet, not a high rep routine like this.

 
I would agree with this, except you really are doing 10 reps, your just resting and stretching it out to 20. You can't argue with results though, and people do see good results from it. But I will also say I like heavy lifting alot more myself personally.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

The set of 20 for squats is cool.  That's brutal, and I'm sure it builds mass very well.  But I'm just saying that I don't like the rest of the program, because it's all 15+ reps.  If you can do 15 or more reps, then you're lifting too light IMO.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

brihead301


The set of 20 for squats is cool.  That's brutal, and I'm sure it builds mass very well.  But I'm just saying that I don't like the rest of the program, because it's all 15+ reps.  If you can do 15 or more reps, then you're lifting too light IMO.

check out the link tot he true program on the first page, mate. its based more around 8-10 reps

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

Weight - 90kg

I could have sworn i posted on this last night.  The pullovers and breating squats can help to expand the ribcage if you are in your late teens and early adulthood.  If you are much older they won't really help to expand your ribcage but can work underlying muscles and make your chest more full.

As for the program it looks like a lot of fun, if i wasnt so attached to my current routine I could be tempted to give it a go, would be fun to do it with some others, could even keep a group journal for your weights each workout and log other info.

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

I couldnt agree more, hypertrophy is a function of diet...

However, this program is designed to release gobs of GH, its why your supposed to drink a gallon of whole milk a day. Its why it is essential to eat over maintenance or else this program wont work.

brihead301


Looks like an interesting program, but I'm not all about doing anymore then 10 reps at a time MAX.
 
I mean, I like bangin out a 20 rep set of squats now and again for fun, but a whole routine based on high reps, I think will cause one to lose their gains.
 
Nmoney, you know as well as anyone else "hypertrophy" is a function of diet, not a high rep routine like this.

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"

brihead301
  Nmoney, you know as well as anyone else "hypertrophy" is a function of diet, not a high rep routine like this.

X100...

A lot of people (not saying that N$ does)... but most people tend to think hypertrophy is determined through rep range, like 8-12 reps...if they see a routine that has 4-6 reps per set it's automatically categorized as a "strength routine"...sure, you'll build strength on it (but they say it like it's a PROBLEM).. but if you're eating in a surplus, you'll have no other choice but to grow, the type of growth whether it be fat or lean muscle, is depended upon the source of calories...strength training and hypertrophy training is pretty much the same thing in different areas, strength training is adding weight to the bar frequently and hypertrophy training is 100% in a calorie surplus. Progress and food builds muscle, whether that progress be in weight, sets, reps, tempo, etc... as long as you're making progress and eating in a surplus, you'll grow like a mo fo. Personally, a lot of people just love adding weigh to the bar, myself included (mainly because I'm kinda weak).

But this routine in general is designed to increase testosterone and GH.. a calorie surplus is required (therefore, you'll automatically gain size) to even contemplate this routine.

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

I did this. It's the hardest thing you will ever do if you do it correct. Make sure you don't drink too much milk because you will get fat. I know I got fat. I drank a damn near gallon a day and 3 big meals. I got bigger everywhere, and especially the waist.

It does work well for mass all over. I did a little different but, I did basically the same set up.

Make sure on the 20 rep set you do your 10 RM and force 20 reps. That = death.

Sure diet is important for growth but I do believe that rep numbers are too. The type of muscular work conducted during 1-3 reps at high intensity is best for strength increase and is achieved through improved neuro coordination connections. It doesnt provoke hypertrophy as does work with 4-6 reps. Increased mass leads to increase strength so weighlifters light in their class would in general train with higher reps than the those near the limit and who use 1-3 reps so not to lose strength improvements. Rep numbers are manipulated for hypertrophy specific training.

Im making a guess now that training with around 10-12 reps would be good for strength endurance but not for absolute strength. But carrying over the strength gains from the 5x5 routine should allow a massive shock using higher reps with more weight.

I love this routine !!! Really my type !

Everyone is entitled to be stupid, but some abuse the privilege.

I think I might just do this with you, even though I am on a cut. I need a change up.

I'm going to try something along the lines of

Pull Overs 1 x 20
Squat 1 x 20
Bench Press 3 x 10, 8, 4
Bent Row 3 x 10, 8, 4
Stand OH Press 3 x 12
Pull Ups 3 x Failure
Dips 3 x Failure
Pull Over 1 x 20

Some of the rep ranges and exercises I don't like. Like behind the neck press, wtf is that.

Perrynaytor


I think I might just do this with you, even though I am on a cut. I need a change up.

I'm going to try something along the lines of

Pull Overs 1 x 20
Squat 1 x 20
Bench Press 3 x 10, 8, 4
Bent Row 3 x 10, 8, 4
Stand OH Press 3 x 12
Pull Ups 3 x Failure
Dips 3 x Failure
Pull Over 1 x 20

Some of the rep ranges and exercises I don't like. Like behind the neck press, wtf is that.

Not complicated just an OH Press behind the neck, stupid exercise imo..basicly the same as an overhead press but asking to get hurt.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."