for Gaz - 20 rep squat program

[Phineas]

I just checked out your website yesterday for the first time and was very impressed! You really know your stuff! I'm definitely bookmarking that site.

I was intrigued by the 20 rep squat program. I think I'll try after I complete my current program in late-March (followed by 5-7 days deloading).

I have some questions, though.

(1.) You say to take your 10-rep weight and do it for one set of 20. I understand this set is about pure will-power and mind-set, but your 10-rep weight would be something like your 11-rep max (except for those who go to failure on every set..). When I do 10 reps on squat (or any exercise), I choose a weight that not only challenges me for those reps but has me by the end near failure...so maybe the 11th or 12th rep would be total failure. So, even if I have all the drive and motivation in the world, how can I surpass this physical stopping point? It's like saying lift your 1-rep max 4 times. How is this actually possible?

(2.) What if I fail, and have to stop at 15 reps? Should I wait a minute and finish the other 5 reps? Should I rest several minutes and try again? Or, is my set over for that session?

(3.) How long can I rest in between reps during the final 10 reps before the intensity is compromised? I figure the intensity must be maintained in order to get the desired stimulus. However, when you think about it, if I were to do 3 set of 10 squats with that weight, I would do a total of 30 reps (10 reps more..) in probably, what, 5 minutes? Now, not that I think the 20 rep would take that long, but when I'm pushing a weight for twice the normal reps I imagine there's going to be unimaginable pain, and I'm probably going to need a pause at the top for the last 10 reps. However, I can't just sit there for 10 seconds in between each one. I might as well just rest. Do you have a timing blueprint for this set that I can follow?

Many thanks, Gaz. I'm not criticizing this program. I want to do it! I just wanted to clarify all these points so I'm doing it right.

Keep up the good work. Love the articles!

 

[FMJ]

I've done the 20 rep squat program before. It's plenty painful but to be honest, it's more a mental limitation than a physical one. I usually got through my first 8 reps as normal then needed to gulp some air and pause a few seconds to get to about 12. Ater that, I usually racked the weight till I could catch my breath. About 20 seconds, then got out another 2 reps and racked it for another 20 or 30 seconds. I did this till I got to the 20 reps. It was the only way I could do it. I don't think theres anything wrong with racking it for less than 30 seconds. You may not have to but I couldn't keep the weight on my back an catch my breath. I had to rack it. As long as you keep the pauses under 30 seconds, I think you lose little intensity. Be prepared for tunnel vision, dizziness and nausea. Oh and those little flicks of light that flash in front of your eyes.
It's like an acid trip. Funny thing is, quads are so strong, that if my mind didn't give out first, I probably could have done more.

 

[CowPimp]

The 20 rep squat program, and correct me if I'm wrong, calls on using breathing squats. That is, you get as many as you can until near or at failure. Then you stand there with the bar on your back taking deep breaths while your legs rest. You then get another couple of repetitions after 15-30 seconds of rest or whatever it is. Repeat this until you have hit 20 using about your 10RM. It takes several minutes as you end up having to rest quite a bit.

 

[sprayherup]

Would you just do one set of the 20 and call it a day for squats?

 

[FMJ]

Would you just do one set of the 20 and call it a day for squats?

Yeah, typically, it's just one set and you're done with legs but then you continue on with some other moves like Pullovers, Bent rows, shit like that. Sort of like a full body workout thing. Personally, I found doing 3 normal sets of 10-12 harder because after 10 reps and you take a 90 second rest, your quads really tighten up. Doing another 10 after that, IMO, was harder than just doing the next ten with 30 seconds rest every 2 or 3 reps.
Also, as cowpimp pointed out, you need to catch your breath once you get up there in reps but in my experience, I was sucking so much wind, I just couldn't catch my breath without racking it for a few seconds.

 

[Phineas]

The 20 rep squat program, and correct me if I'm wrong, calls on using breathing squats. That is, you get as many as you can until near or at failure. Then you stand there with the bar on your back taking deep breaths while your legs rest. You then get another couple of repetitions after 15-30 seconds of rest or whatever it is. Repeat this until you have hit 20 using about your 10RM. It takes several minutes as you end up having to rest quite a bit.

Given the rests in between reps during the second half of the set, the intensity, while still very high, is not as constant as during a normal set.

Can you please explain what is going on in the body (muscle cells, motor units, tendons, everything) that makes this process effective? How does this differ from just belting out 3 sets at your 10RM with short rests in between?

FYI -- I'm a firm believer of keeping things short and sweet (within reason...volume has its place, too). I just want to understand the physiology behind this approach; it's very different. One set.

FMJ - did you notice yourself ever pyched out going into the set? I would imagine a lot of pressure being on that one set!

 

[FMJ]

FMJ - did you notice yourself ever pyched out going into the set? I would imagine a lot of pressure being on that one set!

Definitly, the mentel prep was ridiculous. I wanted the results but I dreaded working for it, I won't lie. It was the only training day I thought about the night before. Of course, actually doing it was never as bad as the mental stress over it. I think a guy like you will really appreciate doing this program Phineas. You have that drive, that need to be challanged.

 

[yellowmoomba]

I've done the 20 rep program a couple times. It took about 4 sessions (attempts) to hit 20 reps for me. The first session was 14, then 16, then 17 then 20. I tried it once a week so it took me about a month to get 20. Every once in a while I go back to see if I can do it. I use 225. So far my max is 26 reps. It really is mental for me. I've attempted 275 but only made it to 15 reps before I stopped. I had a challenge with Stewart14 to see who could do "275 x 15" first. If you like challenges....it will be fun.

Just thought I'd share my experience. Good luck!

 

[Phineas]

Definitly, the mentel prep was ridiculous. I wanted the results but I dreaded working for it, I won't lie. It was the only training day I thought about the night before. Of course, actually doing it was never as bad as the mental stress over it. I think a guy like you will really appreciate doing this program Phineas. You have that drive, that need to be challanged.

Awesome! I can't wait for this program! And, thanks for the motivational words!

 

[Stewart14]

I've done the 20 rep program a couple times. It took about 4 sessions (attempts) to hit 20 reps for me. The first session was 14, then 16, then 17 then 20. I tried it once a week so it took me about a month to get 20. Every once in a while I go back to see if I can do it. I use 225. So far my max is 26 reps. It really is mental for me. I've attempted 275 but only made it to 15 reps before I stopped. I had a challenge with Stewart14 to see who could do "275 x 15" first. If you like challenges....it will be fun.

Just thought I'd share my experience. Good luck!

oh you had to bring that up huh??

 

[Gazhole]

Looks like a lot of this has already been addressed by Cowpimp/FMJ etc, but i'll answer anyways!

I just checked out your website yesterday for the first time and was very impressed! You really know your stuff! I'm definitely bookmarking that site.

Thanks bro has taken a little while to get it looking sharp, but i'm pleased with how its going!

(1.) You say to take your 10-rep weight and do it for one set of 20. I understand this set is about pure will-power and mind-set, but your 10-rep weight would be something like your 11-rep max (except for those who go to failure on every set..). When I do 10 reps on squat (or any exercise), I choose a weight that not only challenges me for those reps but has me by the end near failure...so maybe the 11th or 12th rep would be total failure. So, even if I have all the drive and motivation in the world, how can I surpass this physical stopping point? It's like saying lift your 1-rep max 4 times. How is this actually possible?

The only reason this is at all possible is because of the use of breathing squats. The stress on your body increases because of the bar being on your back, but in comparison to a straight set of squats the extra time between reps allows your quads to recover somewhat. It's not easy to keep going, but those little bits of rest (and an ungodly amount of oxygen) contribute quite a lot.

By the end of a set, im usually taking between 6-10 deep breaths rather than just 3. A typical 20-rep set of squats can take between 3-5 minutes. Thats one rep 15 seconds. Considering a rep takes about 5 seconds, max, thats 10 seconds of rest for each rep on average.

(2.) What if I fail, and have to stop at 15 reps? Should I wait a minute and finish the other 5 reps? Should I rest several minutes and try again? Or, is my set over for that session?

If you fail as in you literally can't complete a rep while doing the positive portion, stop and leave it like that and go to the pullovers. Next time you squat, take more rest between each rep.

Don't feel that you have to do another rep after just 3 breaths, if you need more breaths - take them!

(3.) How long can I rest in between reps during the final 10 reps before the intensity is compromised? I figure the intensity must be maintained in order to get the desired stimulus. However, when you think about it, if I were to do 3 set of 10 squats with that weight, I would do a total of 30 reps (10 reps more..) in probably, what, 5 minutes? Now, not that I think the 20 rep would take that long, but when I'm pushing a weight for twice the normal reps I imagine there's going to be unimaginable pain, and I'm probably going to need a pause at the top for the last 10 reps. However, I can't just sit there for 10 seconds in between each one. I might as well just rest. Do you have a timing blueprint for this set that I can follow?

No, you have it spot on with how you just described the last part of the set. The intensity comes from stabilizing a heavy weight for a long duration, as well as the high rep squats. This is fullbody stimulation rather than just squatting for the legs as you'd usually do.

Taking a shitload of time in the latter stages of the set (and it will get longer throughout the program) is absolutely fine, and in fact quite necessary because how godawfully fucking hard these squats are

Many thanks, Gaz. I'm not criticizing this program. I want to do it! I just wanted to clarify all these points so I'm doing it right.

Keep up the good work. Love the articles!

No thats cool, man! If you have any more questions im more than happy to answer them

Glad you like the site!

 

[Gazhole]

I've done the 20 rep program a couple times. It took about 4 sessions (attempts) to hit 20 reps for me. The first session was 14, then 16, then 17 then 20. I tried it once a week so it took me about a month to get 20. Every once in a while I go back to see if I can do it. I use 225. So far my max is 26 reps. It really is mental for me. I've attempted 275 but only made it to 15 reps before I stopped. I had a challenge with Stewart14 to see who could do "275 x 15" first. If you like challenges....it will be fun.

Just thought I'd share my experience. Good luck!

275 x 15 is amazing, dude! Fucking nice job!

By the end of 3 weeks on the 20 rep squat program i managed 242 x 20, but i know i could have done more if id kept the program up. Damn school

 

[Gazhole]

Awesome! I can't wait for this program! And, thanks for the motivational words!

When are you gonna start it? I want to do it again, fancy starting IronMag's first ever 2 person squat journal? We can kill this program together!

 

[CowPimp]

Given the rests in between reps during the second half of the set, the intensity, while still very high, is not as constant as during a normal set.

Why not? You are not allowing for complete recovery. You're only supposed to be resting like 10-30 seconds. Even then, you aren't exactly resting. Have you ever stood around with a couple hundred pounds on your back for multiple minutes? I assure you that even if you aren't squatting, fatigue will set in just from maintaining good posture with a load. The difficulty of doing this makes your average straight set look like a walk in the park.

Can you please explain what is going on in the body (muscle cells, motor units, tendons, everything) that makes this process effective? How does this differ from just belting out 3 sets at your 10RM with short rests in between?

As soon as you can find a study where muscle biopsies have been done on someone doing breathing squats versus straight sets of squats, you will have your answer. To my knowledge, no such studies exist.

However, I can tell you that this uses the repeated effort method to recruit higher threshold motor units. It takes this concept to the limit. Your largest and most powerful motor units, under normal circumstances, are recruited according to the size principle. They aren't recruited unless you are working at a very high intensity (When I use the word intensity, I use it as a function of how close to your 1RM you are working, unlike your previous usage of the word). You can also recruit these fibers when moving a submaximal load at a high velocity, also known as the dynamic effort method. There is also the repeated effort method, where a submaximal load (70-85% of your 1RM or so) is repeatedly lifted until the beefiest motor units originally recruited to do that work start to fatigue. Once this happens, the highest threshold motor units are brought into play to take care of business. When doing the breathing squats, you are never allowing for complete recovery, so you, in theory, are going to recruit the highest threshold motor units quite a bit even if the load is only about 75% of your 1RM. Is this more or less compared to straight sets of 3x10? I have no idea.

The other thing you must consider is what load you are lifting for 3x10 if you are resting very little between sets. If you're talking 1 minute of rest in between, for example, I doubt you're going to be able to use more than your 12-15RM (65-70% of 1RM) if you want to maintain that performance through all the sets. If you gradually work your way up to a 10RM set, then your previous two sets with be sub-maximal. If you're doing breathing squats, you are getting a total of 20 repetitions in at 75% of your 1RM, as opposed to the methods you mentioned where you are using either accumulating either a lower intensity/higher volume (Straight sets) or you are working up to the same intensity but at a lower volume (Pyramid up) coupled with some additional work at a lower intensity.

FYI -- I'm a firm believer of keeping things short and sweet (within reason...volume has its place, too). I just want to understand the physiology behind this approach; it's very different. One set.

FMJ - did you notice yourself ever pyched out going into the set? I would imagine a lot of pressure being on that one set!

I haven't done this myself, well not exactly. I have done rest-pause sets during bouts of HIT style sessions utilizing a similar idea (Very difficult sets pushed to failure and beyond done at a low total volume). Yes, there is a ton of pressure, but I myself never really got psyched out. I definitely had to really take the time to get mentally prepared before the set though. Also, I found that I burned out incredibly fast, even only training 2 times per week at times. My nervous system got fried after several weeks of training like that.

 

[Phineas]

When are you gonna start it? I want to do it again, fancy starting IronMag's first ever 2 person squat journal? We can kill this program together!

My current block training program will conclude March 29, at which point I'll deload 5-7 days, then start the squat program.

I don't even really know what my 10RM is at this point, because I've been block training for a while now (lower push before, now lower pull for the leg portion) and so every time I go to squat my legs are already fried. I'll have to do a practice session first to assess where my squats are, just to see what I can now do on fresh legs. For instance, in my last program I was squatting 4 times a week, plus two other lower pushes and then deads on maintenance day (not to mention the high volume for the other plane of motion I was working on). Now, I'm deadlifting 4 times a week (or whatever it works out to...3 days in a row, first 2 are the planes I'm working on) plus horizontal pull. Come maintenance day when I squat my legs and back are fatigued!

I might give the journal a try. I really want to get my squat up and posting the numbers for everyone to see would probably be good motivation. I feel that my squat (or at least what I'm lifting at the moment amidst this brutal program) isn't where it should be. Last time I was doing the more modest 4 day upper/lower push/pull program in December I was box squatting like 205 for 10 clean reps (and I do control both the eccentric and contentric) to parallel. Of course, it took me a little over a year after I took up BBing to actually be training properly. Still...no excuses. By the end of the year I intend on squatting to parallel 250 for 10, and a 1Rm of 315 (yes, the 3 plates thing...whatever, everyone needs to feed their ego when they're young).

In the meantime, with my lower pull/upp hor pull block training I'm doing the foundational work for my back, which will help all my major lifts go up. My back is strong, but I find that when I really try to push myself on squats and deads that my back fatigues before my legs. So, I'm looking at this in the long run!

 

[rockhardly]

Not highjacking but I feel like these questions/responses will add benifit to this thread. I started this last week. I have done it one time and my second go will be tonight. I did 225# 20 times and was drueling and breathing like am m****er. However, imediately after I finished the set, my legs did not feel exhausted. After about 5 minutes, I began to feel a pump but I never got sore. WHen i do 3 or 4 sets of high intensity, my legs become incredibly sore and fatigued. So, my questions are:
1) Should my legs get sore using the 1x20?
2) Do you think that my legs are better conditioned than my CV system such that I would better benifit from a 3x8 program?
3) Should my legs be completely fatigued afterwards? (I felt like I could have done more setsof high intensity low volume)
4) Would it be better to load up to a weight that you just can't do 20 and keep hitting that weight until you can and add weight and repeat?
5) Has anyone done this program incorporating a high intensity low volume set like a 1x5 85% 1RM followed by the 1x20?

 

[Phineas]

Okay, Gaz -- I'm starting tonight.

I had to drop the block training for now. With a government Mon-Fri job, early mornings, a girlfriend who lives 45 mins away, needing time for stretching, food preparation, and trying to have something of a social life, working out 5-6 days a week at that volume is just too much right now. It's too bad because physically I was fine; my body was adapting and I saw great results from the brief 3 weeks or so I did on the last one. Even after two 3-day cycles on this one I was already responding. Mentally and emotionally, it was just too much. I've experienced physical overtraining, but not mental. I got to the gym feeling liek a champ physically, but my mind wasn't there, so I cut loose and headed out.

I'm actually really stoked to get out of that and go back to the basics (aside from that 20 rep set squat). I've never done a proper full body program, as the last time I did one was in my first few months of lifting when I didn't know shit and was doing 85% isolation in a 3 hour circuit. My god..terrible. I know that 3 days will keep my gaining because the intensity will be so much higher and I'll be mentally fresh. I'll have more free time now to do my cardio (short bouts of running, like 15 mins..but I'm still planning on doing Victoria's 10k in April..I do it every year...and I don't care what hardcore bulkers say..cardio helps muscle development if monitored and calories are replaced).

Anyway, I've rested a few days to get my mind back in order. I'm starting the program tonight. I'm thinking of starting my first ever journal for this site (I have a paper one, but never done it on here..).

 

[Phineas]

Question for everyone:

Now, even though the emphasis is on the set of squats, I still want to make progress on everything else. As painful as that set is going to be, I can't imagine it being the whole workout (did I just open the door to some flaming?).

Now, I have only 2 months left for bulking before I go for my first ever cut. I want to put on as much size and strength as possible. I figure with this new 3 day split it would be a good opportunity to stay in lower rep ranges more often. I always incorporate non-linear periodization but go higher than 80-85% only about 25% of the time (so as to get a nice balance). However, now I need mass....and lots of it.

That being said, how can I incorporate non-linear periodization but stay in the mass/strength rep range for this program? (of course, the squats remain as are, but the other lifts I can periodize). Would this be too much on my CNS to stay in low reps for 6 weeks? Or, can I work in that rep range for, say, 75% of the time?

Ideas?

 

[Gazhole]

1) Should my legs get sore using the 1x20?

2) Do you think that my legs are better conditioned than my CV system such that I would better benifit from a 3x8 program?

3) Should my legs be completely fatigued afterwards? (I felt like I could have done more setsof high intensity low volume)

4) Would it be better to load up to a weight that you just can't do 20 and keep hitting that weight until you can and add weight and repeat?

5) Has anyone done this program incorporating a high intensity low volume set like a 1x5 85% 1RM followed by the 1x20?

Soreness is not an indicator of a good workout. I never get sore. Ever.

On the 20 rep squat program, the important points are not the volume of the squats, but the duration you are under the bar, the frequency of the squats (3x a week), and the fact that you will be adding 5lbs every single workout.

The 1x20 isn't hard right now, but give it 6 weeks on the program and you will laugh at that 5th question because that one set of squats will be so hellish that the thought of any more squatting will make your insides quiver .

 

[Gazhole]

Okay, Gaz -- I'm starting tonight.

I had to drop the block training for now. With a government Mon-Fri job, early mornings, a girlfriend who lives 45 mins away, needing time for stretching, food preparation, and trying to have something of a social life, working out 5-6 days a week at that volume is just too much right now. It's too bad because physically I was fine; my body was adapting and I saw great results from the brief 3 weeks or so I did on the last one. Even after two 3-day cycles on this one I was already responding. Mentally and emotionally, it was just too much. I've experienced physical overtraining, but not mental. I got to the gym feeling liek a champ physically, but my mind wasn't there, so I cut loose and headed out.

I'm actually really stoked to get out of that and go back to the basics (aside from that 20 rep set squat). I've never done a proper full body program, as the last time I did one was in my first few months of lifting when I didn't know shit and was doing 85% isolation in a 3 hour circuit. My god..terrible. I know that 3 days will keep my gaining because the intensity will be so much higher and I'll be mentally fresh. I'll have more free time now to do my cardio (short bouts of running, like 15 mins..but I'm still planning on doing Victoria's 10k in April..I do it every year...and I don't care what hardcore bulkers say..cardio helps muscle development if monitored and calories are replaced).

Anyway, I've rested a few days to get my mind back in order. I'm starting the program tonight. I'm thinking of starting my first ever journal for this site (I have a paper one, but never done it on here..).

I highly reccomend a journal. I'll definitely keep checking in on your progress on this one. The atmosphere in the journals section is awesome for motivation.

Glad to hear you're gonna give it a go though, dude

 

[rockhardly]

On the 20 rep squat program, the important points are not the volume of the squats, but the duration you are under the bar, the frequency of the squats (3x a week), and the fact that you will be adding 5lbs every single workout.

True. I was planning on adding 10#'s, 5ea. side but let's see......3x a week x6 weeks=18 times x 10# =180#'s + my starting weight of 225#'s = HOLY F*&%$.

Phineas had made a comment about the 1x20 being the whole workout. Is this program the only thing that is intended to be used for the entire 6 weeks? I am currently doing a version of DC training.

Phineas,
We are trying to accomplish the exact same thing.

 

[Phineas]

True. I was planning on adding 10#'s, 5ea. side but let's see......3x a week x6 weeks=18 times x 10# =180#'s + my starting weight of 225#'s = HOLY F*&%$.

Phineas had made a comment about the 1x20 being the whole workout. Is this program the only thing that is intended to be used for the entire 6 weeks? I am currently doing a version of DC training.

Phineas,
We are trying to accomplish the exact same thing.

I'm trying to take over the world. What the hell are you talking about?

 

[Phineas]

Soreness is not an indicator of a good workout. I never get sore. Ever.

On the 20 rep squat program, the important points are not the volume of the squats, but the duration you are under the bar, the frequency of the squats (3x a week), and the fact that you will be adding 5lbs every single workout.

The 1x20 isn't hard right now, but give it 6 weeks on the program and you will laugh at that 5th question because that one set of squats will be so hellish that the thought of any more squatting will make your insides quiver .

I must have missed the adding 5lbs per session. How is that possible? That's 15 lbs a week! After 6 weeks that 90 lbs you've added. 90 lbs onto my 10 rep max would probably be my max. How am I supposed to squat that 20 times after only 6 weeks? I can see maybe 5 lbs per week, but per session?

Are you trying to kill me Gaz? What is it you want that I have? Do you want my Judas Priest collection? Is that it?! You bastard!!!

 

[Gazhole]

I must have missed the adding 5lbs per session. How is that possible? That's 15 lbs a week! After 6 weeks that 90 lbs you've added. 90 lbs onto my 10 rep max would probably be my max. How am I supposed to squat that 20 times after only 6 weeks? I can see maybe 5 lbs per week, but per session?

Are you trying to kill me Gaz? What is it you want that I have? Do you want my Judas Priest collection? Is that it?! You bastard!!!

220lbs was my 10rm when i started, and within 3 weeks i was up to 242lbs. It wasn't easy, and i was taking over 5 minutes to finish that set. You need to be eating and resting a LOT, hence all the damn milk. It's easy calories.

This is also why the accessory work is incredibly limited and, for the most part, sub-maximal in intensity. By the end of the program, i wouldn't be surprised if you drop the accessory altogether. Most people i know who have made the 6 weeks have just done the squats and gone home for the last 2 weeks .

True. I was planning on adding 10#'s, 5ea. side but let's see......3x a week x6 weeks=18 times x 10# =180#'s + my starting weight of 225#'s = HOLY F*&%$.

Phineas had made a comment about the 1x20 being the whole workout. Is this program the only thing that is intended to be used for the entire 6 weeks? I am currently doing a version of DC training.

Phineas,
We are trying to accomplish the exact same thing.

This probably will be relevant to Phineas too.

Yes - this is all you will be doing, but it is permissable to only do it twice a week as opposed to three times a week.

For example, you can do the squats monday and friday, and do a regular workout in the middle with no squats.

Or you can still do a set of 20 breathing squats, but halve the weight for active recovery, and treat the rest of the workout like the other workouts on the program.

I would definitely not add 10lbs a workout, you may actually kill yourself! But it is also an option to start 15lbs lighter than your 10rm so the first week is just an acclimatization to the 20 rep squats.

 

[rockhardly]

I'm trying to take over the world. What the hell are you talking about?

OH! I thought you were trying to add as much mass as possible for the next 6 weeks before you go on a cut.

Well, I added 10#'s, 235#, last night and miraculously completed the set. I can see myself getting thru this week and next, adding only 5# per session, but the last few weeks are going to be extremely difficult.

Here is my plan. As I don't want to disregard any other major muscle groups, I will be doing the squats 2 times in 8 days along with all other major muscle groups 2 times in 8 days. Do you think that hitting all other muscle groups is going to hender the potential development from the squat program even if the calories are increased? For all the other muscle groups, I am doing 1 rest paused excercise per muscle. I was planning on treating the squat program as my leg excercise as I would on a typical split.

 

[Gazhole]

How many of those 8 days will be rest? I'm hoping 3 at an absolute minimum. 4 would be better.

 

[brk_nemesis]

Yup breathing squats are the shit. Im starting my DC period again in a couple weeks and cant wait. Its more mental than anything, as your body just wants to rack the bar. And when you are first starting off people look at you weird as shit, wondering why you are gasping for air using 135 or 185, lol. I do a quick 5x5 for my warm-up sets, and then the 20 rep work set,... which has done wonders for both strength and mass.

My last w/o on DC for squats before cycling off mid December was 315x18. I was sick as shit all throughout Christmas and January, and used February essentially as a recovery month. I hope to get back to that number and continue upwards.

 

[rockhardly]

How many of those 8 days will be rest? I'm hoping 3 at an absolute minimum. 4 would be better.

Days 1, 3, 5, and 8 are on and days 2,4,6, and 7 are off.

brk_nemisis,
Did you put on alot of mass using DC? Naturally?

 

[brk_nemesis]

brk_nemisis,
Did you put on alot of mass using DC? Naturally?

Sure did. Biggest thing is getting in the sleep, and ramping up the calories. I was on a MWF schedule but because the routines are very high intensity you burn through more calories than that of a 5 day( for me at least). You hit the same body part with different rotations 3 times within 10 days. When you get it all right, it works wonders. The forced stretches help alot too.

 

[rockhardly]

What eccentric timing should be achieved? The first 10, I ussually get around 2-3 seconds, but after that its more like 1 second.