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-   -   20 rep squats 3 times a week (http://www.muscleandbrawn.com/forum/showthread.php?t=4661)

thumpinos 11-12-2010 12:51 PM

20 rep squats 3 times a week
 
I was considering doing only 3 sets of squats each week. I was looking at a 20 rep set on Monday Wednesday and Friday. Think this would be enough leg work?

PCT 11-12-2010 12:53 PM

just one set of 20 reps three times aweek?

not enough time under te bar for my likeing

glwanabe 11-12-2010 01:05 PM

Quote:

Originally Posted by thumpinos (Post 92624)
I was considering doing only 3 sets of squats each week. I was looking at a 20 rep set on Monday Wednesday and Friday. Think this would be enough leg work?

Yes!!

You just need to do a few light sets to get warmed up, and then do the full out workset. You may even find that the midweek session has to be pulled back on weight to only about 60% of Monday and Fridays work.

The volume training mentality that has become the norm is not the only way to train. It may infact be limiting more people than helping them.

glwanabe 11-12-2010 01:07 PM

Quote:

Originally Posted by PCT (Post 92625)
just one set of 20 reps three times aweek?

not enough time under te bar for my likeing

You need more weight on the bar if this is the case. Have you ever done 20 rep squat sets?

20 rep sets are old school and they flat out work.

thumpinos 11-12-2010 01:12 PM

I have trained for mostly strength up until now but I want to lift for muscle and I am liking the look of a full body workout. I was thinking that if I could do 225 x 20 3 times a week and add 5-10 pounds per month that in a year's time I might be doing 315 x 20 reps 3 times a week. I thought maybe this would do the trick.

BendtheBar 11-12-2010 01:13 PM

Quote:

Originally Posted by glwanabe (Post 92627)
You need more weight on the bar if this is the case. Have you ever done 20 rep squat sets?

20 rep sets are old school and they flat out work.

He did 225 x 22 reps this week:

http://muscleandbrawn.com/forums/tra...html#post92254

glwanabe 11-12-2010 01:43 PM

Quote:

Originally Posted by BendtheBar (Post 92629)
He did 225 x 22 reps this week:

Perfect!

Quote:

Originally Posted by PCT (Post 92254)
11/9/2010 Tuesday
Parrell Box Squat
45x5
135x5
185x3
225x3
275x1
315x1
365x1
405x1
455x1 PR
Full Squat

405x1 PR
2" Above Parrell Box Squat (Attempt @ double)
495x1
Punishment Squat
225x22 PR

There are 44 total reps of squat work in that session. If we use the 405 as a pr number to compute % from we get this.


225lbs is 55% of max. Thats generally considered to be out of the prime zone for building. However you also have to take inot account the work that was already done. So the % may actually be higher based on fatigue.

If we look at some numbers.

405 as a max to start from.

70% is 283lbs.
75% is 303lbs
80% is 325lbs


So I would approach this scenario like this.

2x5-8 warmups at around 180-200lbs Then a workset of 20 starting at 70%, rounded up to 285. Do this for a week, and see how you feel. Feeling good, up your workset to the 75% number for a week and see how you feel. If you can get to lifting at 80% for your workset then reset your max, and continue.

60 reps a week at 70-85% of your max is plenty of stimulation, and is more actual work than what was done in the session listed.

In the session listed there were only 5 reps in the 70% or better range of % max. That is based strictly on numbers without factoring in fatigue from the reps below the % zone. This does have an effect. Still, the 20 rep scheme is far harder than it looks when done properly.


I'm not picking on PCT, those are some solid numbers on the top end.

PCT 11-12-2010 01:49 PM

i getcha...

but why not work up to a heavy weight then drop back down to a 20 rep set widowmaker style...

im not saying bigger weights cause more muscle growth... because that completelly the opposite... if i wanted my legs to grow faster i would def do some 20 rep squats.. rpobally just once a wekk though... probally do something like this

warmup:

135x10
185x10

working sets:

225x20

then guage how i feel afterwards to see how much more weight i can do...

i have actually decided to add in alot of 20 rep exercises for my assc. work...

PCT 11-12-2010 01:53 PM

Quote:

Originally Posted by glwanabe (Post 92630)
Perfect!
In the session listed there were only 5 reps in the 70% or better range of % max. That is based strictly on numbers without factoring in fatigue from the reps below the % zone. This does have an effect. Still, the 20 rep scheme is far harder than it looks when done properly.
I'm not picking on PCT, those are some solid numbers on the top end.

20 rep squats are more mental than anything for me...

but 4 of my sets that workout were in the 90% range and that shit takes a toll lol

Bodybygamma 11-12-2010 01:56 PM

Should be doable. I used to do my manmaker workout just once a week and couldn't walk for a few days,at least not long distances. Did it for about 6 weeks until I decided it was too brutal to continue.


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