Thread: 20 rep Squats??

Originally Posted by devildog88

I am going to change my squat routine up a little. I am going to do 5 sets of 20 reps twice a week. What percentage of 1RM should I use? I was thinking 70%.

70% is about your 12RM. There is no way that will work. It's going to be more like 50%; possibly even less depending on rest intervals and how good your endurance is.

Just out of curiosity, why 5x20? What are your goals?

I would think you would be more in the 60% of 1RM arena for 20 rep sets.

When I was squatting 550 I could only do 315 for a set of 21 single set effort for maximum reps. I never included this in any routine. It was just a once in a while test for the he!! of it. I always found that a 12 rep set of squats with the right amount of weight was all the reps I needed to feel as if my quads were gonna explode.

FWIW I would try doing the squats without topping out or locking the knees. Stop just shy of full extension then sit back into a full squat in a controlled but non stop motion up and down. Not a fast motion, just continuous so that the quads never lose the load. Most people I see doing squats go down (usually not far enough) then once they are in the upright position they rest and breath way too long before the next squat. I found that keeping the load on was as good a burn as doing a gazillion reps.

Sounds like you are really after a blaster for quads. I wish you the best, while most folks want to avoid squats like the black plague you wanna do more. The approach I used always left me walking weird the day after squats. Stairs were exceptionally painful the day after if I did em right.

why would you want to do that? what is the point of squatting so many sets of 20 reps multiple times a week?

Thats a heck of a lot of squats. 200 reps per week. eek.

Just going to do it four times. I am trying to jump start my legs. They are a real weak body part and what I am currently doing isn't working. Extreme perhaps but I am getting sick of having bird legs.

BTW currently this is what I do:
5 sets of squats 12-10-8-6-4
3 sets of extensions
3 sets of curls
SLDL X 3
One leg squats on the hammer machine X3

but, you would have to work at such a low intensity to complete 5 sets of 20 reps. It isn't going to help you get them stronger.

More is not better. Better is better.

If you want strength then change your routine to something that gives you strength.

what is the loading on the SLDL? Why is it after the bullshit single joint stuff? Hamstring/glute/lower back work will help your squat more then leg extensions adn leg curls.

I use 145lbs on the SLDL. I do these on a bench with a close stance. I am not so concerned with strength, although I uinderstand "big weights give you big muscles" I just need to add size to my legs.

To blast my legs I usually go more sets 6-10 sets with the normal 4-8 reps. Usually leaves me walking funny.

Originally Posted by devildog88

I use 145lbs on the SLDL. I do these on a bench with a close stance. I am not so concerned with strength, although I uinderstand "big weights give you big muscles" I just need to add size to my legs.

if it is size you want then worry about the eccentric portion of the lift. Weights in a moderate rep range and lower rest intervals. With 5x20 all you are looking at is a ton of endurance.

Originally Posted by P-funk

if it is size you want then worry about the eccentric portion of the lift. Weights in a moderate rep range and lower rest intervals. With 5x20 all you are looking at is a ton of endurance.

PLus - if you go to that high of reps your form might go to shit. You don't want to injure yourself.

I can't imagine doing 20 rep squats, I get bored doing any more than 8.

Ok, so the 20 rep thing is not a good Idea. P-Funk what would you suggest I do different to gain size?

less reps - higher weight probs

Originally Posted by devildog88

Ok, so the 20 rep thing is not a good Idea. P-Funk what would you suggest I do different to gain size?

like I said...moderate rep ranges, controled eccentric rep tempo, and a moderate volume with more frequency...something like 2 days a week....

day1- lower body heavy quads, light hams

day2- heavy hams, light quads

10 SETS of 10 with 1 min rest between sets & add a little more weight after each set. Every two to 3 weeks you should go higher in weight. Eatin more calories, good fats, proteiin , carbs & lots of rest will help u grow
I also do a lot of drop sets on leg presses & max out on leg presses 1 once a month. Every other week I go super heavy on leg presses. I go heavy enough to where I cannot get my last 3 reps