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Old 03-12-2009, 08:20 PM   #1
Kevin Perry
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Default 20 Rep Squats

Is there any benefit to training 20 rep squats for size or weight gain? Just curious.
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Old 03-12-2009, 08:49 PM   #2
Donald Lee
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Your question isn't stated very clearly.
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Old 03-12-2009, 09:13 PM   #3
Kevin Perry
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ok...

would there be any benefit in doing a 20 rep squat program for strength gains or hypertrophy gains?


..hmm sounded clear to me
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Old 03-12-2009, 09:35 PM   #4
Donald Lee
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These thoughts may be of interest:

Quote:
This is an excellent example of the value of experience. 20 rep squat
schemes have been around for over fifty years. Milk's been around even
longer.
In 1971 my Olympic Weightlifting coach was doing 20 rep sets of ATG
front squats with 100 kilos. A former member of the Dutch National
Soccer Team, he stood 6'1" and 220 lbs and was ripped like few
bodybuilders of the day. His quads were massive, ripped, striated and
quite functional. One Sun morning we ran 17 7:00 min miles with 30
seconds rest between each one at the Santa Barbara City College Track.
I went home and spent the rest of the day cramping massively, while my
coach went down to the beach and played volleyball, I was 21 at the
time, he was 30.
My coach's post workout meal was organic raw milk and organic raw soy
beans. He always had a bag of soy beans with him and ate them like
most people eat peanuts.
A friend of mine, a skinny volleyball player desperate to gain size,
particularly in his legs, took my advice and started doing my old
coach's training scheme of 20 rep sets and whole organic milk. He put
on nearly 30 lbs in 6 months. His vertical went up about 6 inches too.

Old school training, very old school.
Quote:
Dirk,
It is unfortunate that you are not familiar with Dragomir Cirioslan's
story. If you were you'd know why your position is both disingenuous
and ill informed and you wouldn't ask such questions. Dragomir was
skinny and weak when he was a kid in addition to having heart
problems. At a young age he began doing traditional Olympic
Weightlifting training, no more than 3 to 5 rep sets. But once he
reached a reasonable level of strength, to stimulate muscle growth and
enhance conditioning he also did high rep training, including 20 rep
or breathing squats. He went on to become one of the best
Weightlifters in the world. He took a Bronze at the LA Olympics in
spite of a serious injury that laid him up for 2 months just prior to
the games, allowing him only two weeks to prepare.

Dirk: "except maybe for those who are so skinny and weak that more
muscleis the solution to any of their problems.'

Multiple sets of 20 rep squats can stimulate growth and become the
foundation of athletic development and were part of Dragomir's
training program, and helped him overcome being skinny, weak and having
heat problems. I find it hard to believe you have no understanding of
muscle hypertrophy and conditioning training for beginners. This sort
of training is so fundamental and been around a long, long time, I
can't believe you haven't heard of it. Please read Ken ONeill's post.

Dirk: "I'm not exactly sure 20 rep squats will do much for anybody's
'explosive strength',..."
This indicates a profound ignorance of the use of Weightlifting in
athletic development. Have you ever heard of periodized training?
Other than weight class athletes that are at their maximum allowed
weight, muscle hypertrophy training is a component of virtually every
athlete's or sports teams periodized training program. First you grow
more muscle, then you train it to be more powerful.
I have trained numerous National level athletes and volleyball
players. The first thing I had the National Team volleyball players
begin doing was muscle hypertrophy training including multiple sets of
20 rep squats. All of them increased lean muscle mass by at least 20
lbs within three months. As their muscle mass increased, more strength
and power exercises were integrated into the training regimen until
they were in season, by which time all training was focused on
maintaining power.
When I was training Karch Kiraly, he did 5 x 20 x 300 lbs ATG squats
for quad and hip complex hypertrophy and conditioning. When I began
preparing Karch he weighed 196 lbs. In '96 when he won numerous pro
tournaments, the King of the Beach and the inaugural Olympic Beach
Volleyball Championship, he was 6'2", 220 lbs with sub 5% body fat, a
45 BPM waking morning heart rate and a 40" no approach vertical. He
was widely considered the best (and best conditioned) volleyball
player in the world.
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Old 03-12-2009, 09:37 PM   #5
Donald Lee
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I think density training could also be a viable option for hypertrophy and strength gains.
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Old 03-12-2009, 10:16 PM   #6
Dave Van Skike
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in a word.....

yes.
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Old 03-12-2009, 10:41 PM   #7
Garrett Smith
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My first 1-month cycle of 20-rep squats (1 set, 3x/week) plus 1/2 GOMAD resulted in 15# of weight gained.

My second cycle resulted in 10# of weight gained.

I'd say I retained about half of that weight after going off the program.

I would never do it again, and I completely agree with Dave.
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Old 03-13-2009, 05:26 AM   #8
Kevin Perry
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Cool Article Donald, thanks. Garrett, I thought it was usually one set a week that was enough for the 20 rep squats? 3 x a week?? damn.
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Old 03-13-2009, 07:59 AM   #9
Craig Loizides
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Quote:
Originally Posted by Kevin Perry View Post
Cool Article Donald, thanks. Garrett, I thought it was usually one set a week that was enough for the 20 rep squats? 3 x a week?? damn.
Try a search for Super Squats. It's also a fun little book if you don't mind spending the $10.
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Old 03-13-2009, 09:01 AM   #10
Donald Lee
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Quote:
Originally Posted by Kevin Perry View Post
Cool Article Donald, thanks. Garrett, I thought it was usually one set a week that was enough for the 20 rep squats? 3 x a week?? damn.
I've never done 20 rep squats nor have I read Super Squats, but I think you're able to do more high rep squats the more oxidative your muscles are. A lot of the old-school strength enthusiasts would trash their legs with high rep squats frequently. I doubt you would be able to do 20-rep squats 3 times/week if you've only been doing low reps.
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