20 Rep Squats - Page 3

Gary Valentine · 03-13-2009, 06:06 PM

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 i

You might want to do a search on athletes who were DQ'd at Olympic games before touting dragomir as someone who gained muscle with raw milk:-)

Kevin Perry · 03-13-2009, 08:21 PM

regardless, 20 rep squats is another good way although painful to gain mass from what i've read.

Im guessing this type of training you would only want to do once a year at least since it's so demanding but now I'm curious about the strength endurance aspect. Wouldn't training this way turn off the fast twitch fibers needed for pure strength work needed for a weightlifter or powerlifter and engage the slow twitch fibers?

Donald Lee · 03-14-2009, 01:04 AM

Quote:

Originally Posted by Kevin Perry

regardless, 20 rep squats is another good way although painful to gain mass from what i've read.

Im guessing this type of training you would only want to do once a year at least since it's so demanding but now I'm curious about the strength endurance aspect. Wouldn't training this way turn off the fast twitch fibers needed for pure strength work needed for a weightlifter or powerlifter and engage the slow twitch fibers?

I don't think squats can be performed slowly enough to really engage the slow twitch fibers. Regardless, 20-rep squats increase the fast twitch oxidative-glycolitic adaptations.

This thread has some useful info that's related:

http://performancemenu.com/forum/sho...t=sarcoplasmic

Donald Lee · 03-14-2009, 01:05 AM

Quote:

Originally Posted by Gary Valentine

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 i

You might want to do a search on athletes who were DQ'd at Olympic games before touting dragomir as someone who gained muscle with raw milk:-)

It's safest to assume everyone's on drugs.

Matt Horvath · 03-14-2009, 09:10 PM

I did this a little before new years. I was about 6 months into training and looked at it as a hazing experience before I could rightfully be allowed in the weight room.

I had been doing simple 5x5 and 3x10, so low reps, and trying to lose weight. I leaned out enough where I figured I should add some muscle.

My 1 rm squat at the start of the cycle was 305. I weighed about 170 lbs. I started the 20 reppers at 205/~68%. I did 2 workouts a week, and jumped 10 lbs per workout until I got to about ~75%. I did +5lbs per workout after that.

It started easy but eventually got hard. At about rep 15 I would let out a grunt/primal death scream, that would startle the whole weight room.

I ended the program 6-7 weeks later at a chubby 190 lbs. I got 18 reps at about 87% of my starting 1 rm. After that the progress fell off pretty quick and I called it a finished training cycle. My 1 rm went up about 10% and I was doing sets of 20 heavier than I ever squatted 5x5 w/.

I had skinny rock climbers legs before and now I have a bit of a squatter's butt.

The thing that really helped me when the weight got heavier was hitting some heavy singles before that set of 20.

sollo rick · 03-17-2009, 01:03 AM