20 rep squat routine?

[Canes4Ever]

Have any of you guys tried one before and how would you cycle it in with your regular squat routines?

Would you use it for 8 weeks in a row, or every other week over 8 weeks or once every month?

Also would you only do 2 sets or the regular 4 sets when you use this routine?

Please let me know as I want to start shocking my legs into some growth.

Thanks is advance for any help.

[DevilsDeity]

4 sets 5 reps once a week?

heavy weight

i donno

:?

[Canes4Ever]

Originally posted by DevilsDeity
4 sets 5 reps once a week?

heavy weight

i donno

:?

Thanks Devils, but I have been doing regular 6-8 rep squats for months now. I was looking to do a 20 rep squat routine just to SHOCK the muscles.

I appreciate the help

[Canes4Ever]

Originally posted by Diesel
Canes if you are at a plateau right now. I say do that routine for 6 to eight weeks. When you go back to heavy weight and less reps you will surprise yourself at how much you can do.

Thanks Diesel, I am going to do that then for 6 or 7 weeks.

Should I do 2, 3 or 4 sets? 4 sets really sounds like it would be an amazing feat.

Also should I go with 33% of my max weight for the sets?

[Canes4Ever]

Originally posted by Diesel
I would go with four sets. As far as the weight, it will take you one to two workouts to figure out exactly what kind of weight you need to do. During these workouts if you happen to go to light, don't be afraid to hit the 25 rep barrier.
Your goal should be that you are almost reaching failure at around 18 to 20 reps. It will burn like a bitch, enjoy!

Thanks Diesel, man I can't wait, that kind of hurt feels good, if ya know what I mean !

[LegendInTraining]

Hey Canes,

I read this routine in a "Flex" edition a couple of years ago. I think the idea of the 20 rep squat routine was to take a weight you max out at 10-12 reps and push it to the 20 reps.

The differances though were:-

It was 1 set, once a week.

At the start of each rep, take 3 deep breathes, down to parallel and up again - no locking knees. Then 3 deep breathes and repeat for the full 20 reps.

Also, do a good warm-up and get the blood flowing, AND get a spotter.

I haven't tryed it yet, so let us know how you get on

Peace

[Canes4Ever]

Originally posted by LegendInTraining
Hey Canes,

I read this routine in a "Flex" edition a couple of years ago. I think the idea of the 20 rep squat routine was to take a weight you max out at 10-12 reps and push it to the 20 reps.

The differances though were:-

It was 1 set, once a week.

At the start of each rep, take 3 deep breathes, down to parallel and up again - no locking knees. Then 3 deep breathes and repeat for the full 20 reps.

Also, do a good warm-up and get the blood flowing, AND get a spotter.

I haven't tryed it yet, so let us know how you get on

Peace

Thanks Legend I will, I am chomping at the bit to try it tomorrow in the gym ! By the way Welcome to the board sir ! Glad to have you here brother !

[Billy Boy]

I would,nt do 8 weeks of it I would do something like this

week 1 Heavy weight 6-8 reps 4 sets
week 2 60% of max weight 15 reps 5 sets
week3 Heavy weight 6-8 reps 4 sets
week 4 50% of max weight 20 reps 4 sets

That way you will keep it varied and it will keep your workouts varied which will keep you mentally and physically stimulated.JMO

[Canes4Ever]

Originally posted by Billy Boy
I would,nt do 8 weeks of it I would do something like this

week 1 Heavy weight 6-8 reps 4 sets
week 2 60% of max weight 15 reps 5 sets
week3 Heavy weight 6-8 reps 4 sets
week 4 50% of max weight 20 reps 4 sets

That way you will keep it varied and it will keep your workouts varied which will keep you mentally and physically stimulated.JMO

Great suggestion Billy Boy, thanks brother !

[Canes4Ever]

Originally posted by Diesel


Good points Billy. However, for me, the above does not work well when I plateau. If and when I hit one I need to switch to a lower weight/high rep routine for about four weeks. It usually snaps me right out of it.

Hmmmm, I'm not sure then should I do it or not ? Diesel what would you suggest? Trying both ways and then judging the results? Time for me is not a big deal, as I'm not competing or anything so I have a chance to do trial and error in the gym.

[Canes4Ever]

Originally posted by Diesel


Trial and error. Everyone reacts different to certain types of training. Billy's suggestion is valid and works well for many people. I can only tell you what works best for me.
My suggestion would be to try his for at least eight weeks and judge for yourself if it works for you. If not, you can give mine a try.

Thanks brother !