Sybersnott Posted September 10, 2008 Share Posted September 10, 2008 I like to read (or should I say read & re-read) Super Squats. What are your thoughts on the book AND the program itself? I often go to other forums and try and educate those about the 20 rep squat program. The ultimate basic for strength and mass!! Quote Link to comment Share on other sites More sharing options...
The Natural Posted September 10, 2008 Share Posted September 10, 2008 I like to read (or should I say read & re-read) Super Squats.What are your thoughts on the book AND the program itself? I often go to other forums and try and educate those about the 20 rep squat program. The ultimate basic for strength and mass!! If memory serves me, he recommends doing them every three days, and states that any lingering soreness from the previous squat workout can be worked out when doing the squats. I've always found that, done properly, a set of 20 rep squats takes a good bit longer than that to recover from fully, and that it is not a good idea to do them if you're still sore (even a little bit) from the previous workout. Other than that, some good advice. -Rex Quote Link to comment Share on other sites More sharing options...
verdigriz Posted September 10, 2008 Share Posted September 10, 2008 Why so much milk? Theres a thing called protein powder.... Otherwise 20 reps of deads or squats done prop will turn up the heat seriously Quote Link to comment Share on other sites More sharing options...
acorn Posted September 10, 2008 Share Posted September 10, 2008 Why so much milk? Theres a thing called protein powder....Otherwise 20 reps of deads or squats done prop will turn up the heat seriously Prolly for the hormones they feed the cows.... Quote Link to comment Share on other sites More sharing options...
honk Posted September 10, 2008 Share Posted September 10, 2008 Why so much milk? Theres a thing called protein powder.... Squats and milk started in the '30s back than protein powder was unheard of. Quote Link to comment Share on other sites More sharing options...
wlong132003 Posted September 10, 2008 Share Posted September 10, 2008 I have used that program this year actually and I found that the soreness went away during the squats about 8-10 reps into it then it was just the pain. Felt great. Although I enjoyed it i felt it only helped my muscluar endurance cause i jumped back into a powerlifting routine and was weak. Quote Link to comment Share on other sites More sharing options...
Sybersnott Posted September 12, 2008 Author Share Posted September 12, 2008 Why so much milk? Theres a thing called protein powder.... Well, back then, that WAS their protein powder. But I'm with you on this one... there are better and cheaper and easier means for protein intake than sluggin' down lots of milk. Quote Link to comment Share on other sites More sharing options...
wlong132003 Posted September 12, 2008 Share Posted September 12, 2008 I personally love milk and sometimes I will get a quart of milk for lunch to wash down my food for some extra calories and protein. Quote Link to comment Share on other sites More sharing options...
Sybersnott Posted September 14, 2008 Author Share Posted September 14, 2008 I personally love milk and sometimes I will get a quart of milk for lunch to wash down my food for some extra calories and protein. O.K., Mister Milkman - slug down a gallon of milk a day EVERYDAY! Betcha you'll change your tune... Quote Link to comment Share on other sites More sharing options...
boofis Posted September 14, 2008 Share Posted September 14, 2008 Someone want to explain the science behind the 20 rep squats routine? I've read so much bout it working and so many recommend I'm just curious as to why it is so good at building mass/strength? Quote Link to comment Share on other sites More sharing options...
Bill Piche Posted September 14, 2008 Share Posted September 14, 2008 The program with squatting 3 times per week with that much intensity will overtrain most quickly. The concept is good, just not the execution volume if you ask me. A think a better hybrid would be twice a week. What you do is do a neuro double or triple 50lbs or more above that 20 rep weight for that other squat workout. One set only. This helps trick the body for that next 20 repper. The double or triple by the way should be clean and without any grinding. Just be sure it's well above the 20 rep weight. Quote Link to comment Share on other sites More sharing options...
jad Posted September 14, 2008 Share Posted September 14, 2008 The program with squatting 3 times per week with that much intensity will overtrain most quickly. The concept is good, just not the execution volume if you ask me.A think a better hybrid would be twice a week. What you do is do a neuro double or triple 50lbs or more above that 20 rep weight for that other squat workout. One set only. This helps trick the body for that next 20 repper. The double or triple by the way should be clean and without any grinding. Just be sure it's well above the 20 rep weight. I'll have to try this. Thanks Bill! Quote Link to comment Share on other sites More sharing options...
Bill Piche Posted September 14, 2008 Share Posted September 14, 2008 Those 20 reppers can burn you out quick if you aren't careful. Another trick that's not new is that before you do your 20 rep set, do a explosive single or double with 50 or more above the 20 rep weight. Again, not a max but up there above your 20 rep weight to get the neuro system stimulated. Then, drop down and do your 20 rep set. Quote Link to comment Share on other sites More sharing options...
jad Posted September 14, 2008 Share Posted September 14, 2008 Those 20 reppers can burn you out quick if you aren't careful.Another trick that's not new is that before you do your 20 rep set, do a explosive single or double with 50 or more above the 20 rep weight. Again, not a max but up there above your 20 rep weight to get the neuro system stimulated. Then, drop down and do your 20 rep set. Would these work for getting it stimulated for a grip workout? I'm thinking precontest, since most seem to have a squat rack onsite. Quote Link to comment Share on other sites More sharing options...
Bill Piche Posted September 14, 2008 Share Posted September 14, 2008 Those 20 reppers can burn you out quick if you aren't careful.Another trick that's not new is that before you do your 20 rep set, do a explosive single or double with 50 or more above the 20 rep weight. Again, not a max but up there above your 20 rep weight to get the neuro system stimulated. Then, drop down and do your 20 rep set. Would these work for getting it stimulated for a grip workout? I'm thinking precontest, since most seem to have a squat rack onsite. You mean squats to get stimulated for grip? Quote Link to comment Share on other sites More sharing options...
menace3000 Posted September 15, 2008 Share Posted September 15, 2008 you're using rest/pause technique with a working set of 10(not a 10rm) to squeeze out 20 reps with the weight on your back the whole time. In my opinion beginners can get decent gains on this program but I dont think it's effective or practical for more advanced lifters. It's akin to Smolov in its brutality on the body. I personally thing that a westside approach, some basic undulating volume approach, anything in that light would be superior in the long term. It's just one of those routines that can get the beginner to achieve quick short term gains which look very impressive... However this routine is not very effective for big squatters or more experienced lifters. Quote Link to comment Share on other sites More sharing options...
The Natural Posted September 15, 2008 Share Posted September 15, 2008 Those 20 reppers can burn you out quick if you aren't careful.Another trick that's not new is that before you do your 20 rep set, do a explosive single or double with 50 or more above the 20 rep weight. Again, not a max but up there above your 20 rep weight to get the neuro system stimulated. Then, drop down and do your 20 rep set. Would these work for getting it stimulated for a grip workout? I'm thinking precontest, since most seem to have a squat rack onsite. Durniat and myself headed to the squat rack before the first event of the GGC began. -Rex Quote Link to comment Share on other sites More sharing options...
wlong132003 Posted September 16, 2008 Share Posted September 16, 2008 I personally love milk and sometimes I will get a quart of milk for lunch to wash down my food for some extra calories and protein. O.K., Mister Milkman - slug down a gallon of milk a day EVERYDAY! Betcha you'll change your tune... I wish I could but I have to drink so much water that I think I would burst!!! Quote Link to comment Share on other sites More sharing options...
jwils Posted September 16, 2008 Share Posted September 16, 2008 I've had success from a few separate stints on twenty rep squats in the past, and just started a similar workout cycle with deadlifts after a short leave due to injury. I believe that it's a good way to shake your workout up if you feel like you're in a rut, and I'm hoping to make some solid gains in a relatively short time before I go back to (what would be considered to be) a more conventional routine Quote Link to comment Share on other sites More sharing options...
Sybersnott Posted December 22, 2008 Author Share Posted December 22, 2008 Q to the panel: Has anyone come across, in the book, where it tells you to take your "10 rep max" and crank out 20 reps with it? Someone somewhere started this rumor and now everyone thinks that this is what you're supposed to do! Some joker wrote an article about it somewhere and now everybody believes this to be true. It's not. It would be impossible to beat out 20 reps on your 10 rep max! Thoughts please... Quote Link to comment Share on other sites More sharing options...
jomcgui Posted December 22, 2008 Share Posted December 22, 2008 Q to the panel: Has anyone come across, in the book, where it tells you to take your "10 rep max" and crank out 20 reps with it?Someone somewhere started this rumor and now everyone thinks that this is what you're supposed to do! Some joker wrote an article about it somewhere and now everybody believes this to be true. It's not. It would be impossible to beat out 20 reps on your 10 rep max! Thoughts please... Quote Link to comment Share on other sites More sharing options...
jomcgui Posted December 22, 2008 Share Posted December 22, 2008 Maybe at the end of a 4-6 week cycle. Start at 50% for work out 1 back off 5# for the next two workouts. Following week Start from 50% plus 5-10#. Or Perhaps beating the 10 rep max for 20 might take a few cycles. Quote Link to comment Share on other sites More sharing options...
mbcx6pmw Posted December 23, 2008 Share Posted December 23, 2008 I think the idea is to take a weight you can squat for 10 continous reps and grind out 20 rest pause style. This will hit your lungs as hard as your legs. Quote Link to comment Share on other sites More sharing options...
jamesburk3 Posted December 26, 2008 Share Posted December 26, 2008 Ive been using this program for about a year now. I do only one set per week. When i started I was using 175. Im now up to 255 for twenty. Every week I do as many reps as i can, If i get 25 or more i move up five pounds the next week. And now none of my jeans fit. lol... Quote Link to comment Share on other sites More sharing options...
knyaz Posted December 26, 2008 Share Posted December 26, 2008 Ive been using this program for about a year now. I do only one set per week. When i started I was using 175. Im now up to 255 for twenty. Every week I do as many reps as i can, If i get 25 or more i move up five pounds the next week. And now none of my jeans fit. lol... THats awesome James 175 to 255, great improvement right there with the 20Rep Squats man! Quote Link to comment Share on other sites More sharing options...
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