20 rep Squats??

devildog88 · 03-13-2006, 11:05 AM

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%.

**CowPimp** · 03-13-2006, 11:47 AM

Quote:

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?

MeatheadSam · 03-13-2006, 11:56 AM

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.

**P-funk** · 03-13-2006, 12:17 PM

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

Doublebase · 03-13-2006, 12:19 PM

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

devildog88 · 03-13-2006, 12:41 PM

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

**P-funk** · 03-13-2006, 12:49 PM

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.

devildog88 · 03-13-2006, 12:54 PM

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.

mattd46612 · 03-13-2006, 01:10 PM

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

**P-funk** · 03-13-2006, 01:15 PM

Quote:

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.

fufu · 03-13-2006, 01:46 PM

Quote:

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.

**Dale Mabry** · 03-13-2006, 01:53 PM

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

devildog88 · 03-13-2006, 01:53 PM

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

zapedy · 03-13-2006, 02:02 PM

less reps - higher weight probs

**P-funk** · 03-13-2006, 02:07 PM

Quote:

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

GYM GURU · 03-13-2006, 09:44 PM

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

devildog88 · 03-13-2006, 09:47 PM

Ok,
I did four sets of squats finishing up with 325 for four. Then did SLDL 3 X 10, then one leg squats on the hammer 3 X 6 each leg and then leg extentions 3 X 10. Seemed to give me a good pump and rubber legs for sure.

03-13-2006, 11:05 AM	#1
devildog88 Registered User Join Date: Feb 2005 Posts: 795 Photos: 1	20 rep Squats?? 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%.
	"Everyone wants to win but not everyone is willing to prepare to win" Bobby Knight

03-13-2006, 11:56 AM	#3
MeatheadSam Member Elite Member Join Date: Dec 2003 Location: Earth Posts: 169	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.
	Just a regular guy.

03-13-2006, 12:17 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	why would you want to do that? what is the point of squatting so many sets of 20 reps multiple times a week?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-13-2006, 12:41 PM	#6
devildog88 Registered User Join Date: Feb 2005 Posts: 795 Photos: 1	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
	"Everyone wants to win but not everyone is willing to prepare to win" Bobby Knight

03-13-2006, 12:49 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	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.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-13-2006, 12:19 PM	#5
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,653	Thats a heck of a lot of squats. 200 reps per week. eek.

03-13-2006, 12:54 PM	#8
devildog88 Registered User Join Date: Feb 2005 Posts: 795 Photos: 1	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.
	"Everyone wants to win but not everyone is willing to prepare to win" Bobby Knight

03-13-2006, 01:10 PM	#9
mattd46612 Registered User Join Date: Mar 2006 Posts: 82	To blast my legs I usually go more sets 6-10 sets with the normal 4-8 reps. Usually leaves me walking funny.
mattd46612 Registered User Join Date: Mar 2006 Posts: 82

03-13-2006, 01:53 PM	#12
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,883 Photos: 10	I can't imagine doing 20 rep squats, I get bored doing any more than 8.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-13-2006, 02:02 PM	#14
zapedy Registered User Join Date: Jul 2005 Posts: 127 Photos: 3	less reps - higher weight probs

03-13-2006, 09:44 PM	#16
GYM GURU Registered User Join Date: Oct 2001 Location: Agg town aka Arlington, Tx. Posts: 205	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
	Never say never & never give up. There is ALWAYS someone worse off than you !

03-13-2006, 09:47 PM	#17
devildog88 Registered User Join Date: Feb 2005 Posts: 795 Photos: 1	Ok, I did four sets of squats finishing up with 325 for four. Then did SLDL 3 X 10, then one leg squats on the hammer 3 X 6 each leg and then leg extentions 3 X 10. Seemed to give me a good pump and rubber legs for sure.
	"Everyone wants to win but not everyone is willing to prepare to win" Bobby Knight

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