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Old 03-13-2009, 09:03 AM   #11
Mike ODonnell
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20rep is supposed to be 1x a week....with a very heavy weight (I forget the max...12-15Rmax?).....tried it once....worst workout I ever did.....couldn't walk for 3 days after.....not going back anytime soon....why anyone would do this voluntarily is beyond me....
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Old 03-13-2009, 09:17 AM   #12
Dave Van Skike
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Article on 20 rep squats.

http://marunde-muscle.com/sarge98repsquat.html

Sarge:

http://www.youtube.com/watch?v=euukQSBYyzw

Jesse

http://www.youtube.com/watch?v=RyyqDB6WMuI

FWIW, 20 reppers have been used by a bunch of people for a bunch of different goals. I used them a long time ago in trainign for track racing (bike).

Theres a guy over at PB who is the poster child for old school power training, runs a bunch, prints adn distance, raw squats over 500 and has been workign towards a 405x20 goal on squats. They are hateful but useful.

Personally I prefer density stuff like 5 on the minute for 10 minutes of 3 on the minute for 20 but its only becuase I'm a candy ass.
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Old 03-13-2009, 09:34 AM   #13
Garrett Smith
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The Super Squats routine is 3x/week, there are many other 20-rep squat programs out there.

One set should be enough. Any more than that means someone isn't working hard enough.

I added one set of dips and chins on my workout days when I was doing this.
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Old 03-13-2009, 09:55 AM   #14
Gavin Harrison
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My brother did these in the off season for college football, with the gallon of milk a day. He gained a lot of weight, really fast (body and squat), so I guess it works OK.
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Old 03-13-2009, 12:12 PM   #15
Patrick Donnelly
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http://www.youtube.com/watch?v=6GG9KsSiMMc
Awesome video from Supreme Sport and Performance Training in Rockville, MD.



I gave 20 rep squats a shot 1x/week for a few weeks, but didn't get very far. I was doing them with 80+% of my 1RM, since I have a very low 1RM and endurance-biased quads, but found it hard to make progress. Maybe I'll give them a shot again once I can at least 1RM 405.
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Old 03-13-2009, 12:20 PM   #16
Chris H Laing
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Quote:
Originally Posted by Mike ODonnell View Post
20rep is supposed to be 1x a week....with a very heavy weight (I forget the max...12-15Rmax?)
How could it be a 20 rep set if you're doing it with you're 15 rep max...
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Old 03-13-2009, 12:46 PM   #17
Patrick Donnelly
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Quote:
Originally Posted by Chris H Laing View Post
How could it be a 20 rep set if you're doing it with you're 15 rep max...
Generally, it is said that your 10 rep max equals your 20 rep MAX.

The difference is in the font style.
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Old 03-13-2009, 02:07 PM   #18
Steven Low
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Quote:
Originally Posted by Chris H Laing View Post
How could it be a 20 rep set if you're doing it with you're 15 rep max...
It's very, very painful. Literally.
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Old 03-13-2009, 02:08 PM   #19
Kevin Perry
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hmm might be worth giving it a shot just for the suck of it.
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Old 03-13-2009, 03:26 PM   #20
Garrett Smith
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In terms of the rep maxes.

To determine the initial 20rep squat weight, you take the weight you could normally squat 10 straight reps.

During the Super Squats approach, you take a minimum of three deep breaths *between* each rep. One can take as many breaths as they want to between reps, so long as the weight stays on their back (ie. isn't racked at all). This is how a 10RM can be stretched to a 20RM at the same weight.

Get the book if you want to do it right, it's a small investment, probably less than $5 used on Amazon.
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