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20 rep squats

 
The Sonic Dreamer
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User ID: 19453308
United States
03/07/2013 12:20 AM
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20 rep squats
BRUTAL.

I have embarked upon my second "program" of 20 rep squats.

The issue I had last time, and will encounter again this time, and currently am dealing with is:
DOMS

Delayed Onset Muscle Soreness.

My legs get sooooo sore from squatting. And doing the 20 reps is just killer.

But, the mental satisfaction, the confidence boost, the sense of accomplishment...it is unbeatable by any other lifting program I have come across.



Any other lifters out there have experience with 20 rep Squats? (Regarding GOMAD: I am not drinking one full gallon of milk per day, but I hope to get it up to close to 1/2 gallon per day!!)


I am only able to lift 3 times per week, maximum. My muscles get so sore, especially my legs, that I can only do it 3 times per week max. In fact, I have to take 3 days off between workouts A and B.

So it usually goes Mon, Thu, Sat for lifting days.

1 set of 20 rep squats to start each workout, followed immediately by 1 set 20 reps dumbell pullovers.
Currently working on:
Bach: Invention No. 1
Joplin: Maple Leaf Rag
Mendelssohn: Tarantella Op.102 no.3
Mendelssohn: Venetian Boat Song Op. 19 no. 6 (both from 'Songs Without Words')
biscuits and gravy

User ID: 1072087
United States
03/07/2013 12:25 AM
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Re: 20 rep squats
5 Stars

I use to lift 4-6 hours a day and take in 800 grams of protein.....lol

Thank God, no more....

Becareful, You might Shart Your Eye out.

Last Edited by Lupe_Ate_My_Tacos on 03/07/2013 12:26 AM
One Tequila!
Two Tequila!
Three Tequila, ...... Floor!
Anonymous Coward
User ID: 35695538
03/07/2013 12:27 AM
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Re: 20 rep squats
You using around 315 pounds?
The Sonic Dreamer (OP)

User ID: 19453308
United States
03/07/2013 12:30 AM
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Re: 20 rep squats
No I am not using that much weight. Hopefully I will eventually get to 315 for 20 reps, no "tampon" aka neck roll/protector on the bar, no belt, no knee wraps. RAW.

I am always trembling when I finish, nearly collapsing after the 20th rep.

But, then I have to quickly drag my butt over to the bench for the 20 pullovers.

:)
Currently working on:
Bach: Invention No. 1
Joplin: Maple Leaf Rag
Mendelssohn: Tarantella Op.102 no.3
Mendelssohn: Venetian Boat Song Op. 19 no. 6 (both from 'Songs Without Words')
The Sonic Dreamer (OP)

User ID: 19453308
United States
03/07/2013 12:31 AM
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Re: 20 rep squats
5 Stars

I use to lift 4-6 hours a day and take in 800 grams of protein.....lol

Thank God, no more....

Becareful, You might Shart Your Eye out.
 Quoting: biscuits and gravy


Yeah, taking in that much protein, sharting is *def* something you need to be concerned with! And also, noxious fumes from the farts! Hehehe
Currently working on:
Bach: Invention No. 1
Joplin: Maple Leaf Rag
Mendelssohn: Tarantella Op.102 no.3
Mendelssohn: Venetian Boat Song Op. 19 no. 6 (both from 'Songs Without Words')
The Sonic Dreamer (OP)

User ID: 19453308
United States
03/07/2013 12:33 AM
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Re: 20 rep squats
Oh, so regarding the DOMS:

I bought a little tub and some epsom salts and did a foot soak and soaked a towel and wrapped my hammies, that has seemed to ease the soreness.

Also, I bought a PVC pipe (instead of a foam roller) and I am working on myofascial release, which has been painful, but also definitely helping ease the soreness, and also increasing flexibility!
Currently working on:
Bach: Invention No. 1
Joplin: Maple Leaf Rag
Mendelssohn: Tarantella Op.102 no.3
Mendelssohn: Venetian Boat Song Op. 19 no. 6 (both from 'Songs Without Words')
The Sonic Dreamer (OP)

User ID: 19453308
United States
03/07/2013 12:33 AM
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Re: 20 rep squats
5 Stars

I use to lift 4-6 hours a day and take in 800 grams of protein.....lol

Thank God, no more....

Becareful, You might Shart Your Eye out.
 Quoting: biscuits and gravy


Yeah, taking in that much protein, sharting is *def* something you need to be concerned with! And also, noxious fumes from the farts! Hehehe
 Quoting: The Sonic Dreamer


edit: Thanks for the stars, B & G! hf
Currently working on:
Bach: Invention No. 1
Joplin: Maple Leaf Rag
Mendelssohn: Tarantella Op.102 no.3
Mendelssohn: Venetian Boat Song Op. 19 no. 6 (both from 'Songs Without Words')
wisc_natureboy

User ID: 35620828
United States
03/07/2013 12:34 AM
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Re: 20 rep squats
Be sure to properly differentiate between ligament and muscular failure.
Good luck OP, have fun, respect your knees.
Mr.A+
Ole Hickory
wisc_natureboy
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exigent
User ID: 32484571
Canada
03/07/2013 12:35 AM
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Re: 20 rep squats
my routine on legs day has me start with 5x5 of super heavy squats, and eventually end with a 20rep burn set. I have gotten the 20rep set up to 175 but thats it. What weight are you squatting for your 20s?
Anonymous Coward
User ID: 35695538
03/07/2013 12:37 AM
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Re: 20 rep squats
You better wrap your knees anduse a weight belt or you're going to mess yourself up real good.
Frost_

User ID: 23272298
New Zealand
03/07/2013 12:38 AM
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Re: 20 rep squats
Have you tried supersets?

E.g. for legs you do leg extensions (isolation exercise) followed immediately (i.e. no rest) by squats (compound exercise). For biceps you could do '21s' or do preacher curls immediately followed by standing bicep curls.
Take your dogma and shove it!

Life is not about what happens to you, it's about how you deal with it.
Anonymous Coward
User ID: 1635010
United States
03/07/2013 12:39 AM
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Re: 20 rep squats
Get plenty of rest. The 20 rep breathing squats are hard on your CNS.
Anonymous Coward
User ID: 1378669
United States
03/07/2013 12:41 AM
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Re: 20 rep squats
Parallel? ATG?

1/4s @ 45lbs?
Astral Goat
From the deep space petting zoo...

User ID: 14380192
United States
03/07/2013 12:42 AM

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Re: 20 rep squats
Hey, I was thinking of doing that Insanity workout.

Anyone tried it?
A new galaxy...all alone...on a planet around a new sun
==> [link to nextgenfm.com]

We used to look up at the sky and wonder at our place in the stars, now we just look down and worry about our place in the dirt.
Anonymous Coward
User ID: 34194126
United States
03/07/2013 12:43 AM
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Re: 20 rep squats
I do different things every few weeks. right now im doing...

wed- chest/bicep
fri- legs/shoulders
sun- back/triceps

next week will be back to upper/lower split. really love that.

then go on to fullbody for 2 weeks.
then come back for 2 weeks of
chest/back
legs/shoulders
arms

I have been also doing higher rep range for squats, like 12-15. man 20! when i work out friday im going to rock...
5x squat.. 20,15,12,10,8
then hit the sldl
for 4x
then shoulders!
legs should be good... if im not to beat i will hit the leg ext or lunges and leg curl.
workout in my basement. have a nice set up. cage and stuff.

ive been using "ast" dextrose before and after i work out for energy..works great.sideways
Anonymous Coward
User ID: 34194126
United States
03/07/2013 12:44 AM
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Re: 20 rep squats
Hey, I was thinking of doing that Insanity workout.

Anyone tried it?
 Quoting: Astral Goat


good stuff. its pure cardio. kinda gets old fast. but its effective.
Astral Goat
From the deep space petting zoo...

User ID: 14380192
United States
03/07/2013 12:46 AM

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Re: 20 rep squats
Cool, I haven't been jogging or doing anything for a while, I think I'll see how long I can do it tomorrow.
A new galaxy...all alone...on a planet around a new sun
==> [link to nextgenfm.com]

We used to look up at the sky and wonder at our place in the stars, now we just look down and worry about our place in the dirt.
TheMainFrame

User ID: 31564316
United States
03/07/2013 01:14 AM

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Re: 20 rep squats
Make sure you don't get a hemorrhoid problem from doing 20 reps with heavy weight.

If you feel like throwing up after doing 20 reps, be sure to walk around. If you stand still you will throw up. Or if you change temperature you will also throw up, like going from hot to cold air, inside to outside.
Anonymous Coward
User ID: 8407446
United States
03/07/2013 01:36 AM
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Re: 20 rep squats
20 rep squats work. I wouldn't worry about a belt or wraps until you get real heavy. Squats are good for knees too.

I would cycle this with a higher rep full body routine.

Oh and I would also take a week off every three months.

Lastly I would follow Girond's Meat and egg diet too. Do his diet for 6 days on the 7th day I eat anything I want to reboot the body and keep the diet working.



Best of luck...
Anonymous Coward
User ID: 35698984
03/07/2013 01:38 AM
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Re: 20 rep squats
Only people that sit on the pot and strain like crazed lunatics until their face looks like a raspberry because they just think they have to shit get hemorrhoids. Usually flabby and fat, too. I mean they really get into it...sticking their finger up their ass, straining until they almost pass out. Freaks!
Anonymous Coward
User ID: 20242021
Canada
03/07/2013 01:41 AM
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Re: 20 rep squats
Why are you here? This site is not for you. Your definition of the term 'sense of accomplishment' irritates us.
Patrick Bateman

User ID: 2289402
United States
03/07/2013 01:41 AM
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Re: 20 rep squats
BRUTAL.

I have embarked upon my second "program" of 20 rep squats.

The issue I had last time, and will encounter again this time, and currently am dealing with is:
DOMS

Delayed Onset Muscle Soreness.

My legs get sooooo sore from squatting. And doing the 20 reps is just killer.

But, the mental satisfaction, the confidence boost, the sense of accomplishment...it is unbeatable by any other lifting program I have come across.



Any other lifters out there have experience with 20 rep Squats? (Regarding GOMAD: I am not drinking one full gallon of milk per day, but I hope to get it up to close to 1/2 gallon per day!!)


I am only able to lift 3 times per week, maximum. My muscles get so sore, especially my legs, that I can only do it 3 times per week max. In fact, I have to take 3 days off between workouts A and B.

So it usually goes Mon, Thu, Sat for lifting days.

1 set of 20 rep squats to start each workout, followed immediately by 1 set 20 reps dumbell pullovers.
 Quoting: The Sonic Dreamer


When I was doing mma, part of my training was squats after every training session. Now I was lifting at the time too, but, these were just no weight, regular squats. I got them from Lion's Den, Ken Shamrock's workout routine. Anyways, it took a couple of months, but I got up to being able to do over 500, and this is after working out for a couple of hours too.

Last Edited by Patrick Bateman on 03/07/2013 01:42 AM
Anonymous Coward
User ID: 35699665
03/07/2013 02:10 AM
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Re: 20 rep squats
Better use knee wraps. You tear a cruciate ligament and your squatting days are over. Would advise a weight belt...you know, kinda because they are sold for using when lifting weights and squatting...because they help prevent injuries.
Anonymous Coward
User ID: 35699665
03/07/2013 02:12 AM
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Re: 20 rep squats
Highly recommend sane weight lifting as a means to slow down the aging process...it helped get rid of my arthritis...results may vary.
Anonymous Coward
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United States
03/07/2013 02:30 AM
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Re: 20 rep squats
be sure to do breathing pullovers afterwards
Anonymous Coward
User ID: 8407446
United States
03/07/2013 03:00 AM
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Re: 20 rep squats
unless your going heavy, the belt does more harm than good.

It prevents all the stabilizers from working and getting stronger. Belts are for singles, doubles, and triples.
Anonymous Coward
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03/07/2013 03:01 AM
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Re: 20 rep squats
I can see the runners are giving lifting advise....
Anonymous Coward
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03/07/2013 03:03 AM
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Re: 20 rep squats
I don't believe in weighted squats unless you want to be some freak. Just do 200 body weight squats instead.
Patrick Bateman

User ID: 2289402
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03/07/2013 03:03 AM
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Re: 20 rep squats
I can see the runners are giving lifting advise....
 Quoting: Anonymous Coward 8407446


Yeah, it really depends on the person's health and goals as to what they should be doing...
Anonymous Coward
User ID: 1378669
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03/07/2013 09:39 AM
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Re: 20 rep squats
Better start saving up for a wheelchair OP! THOSE knees are GONE. SHOT. BREAKING!!!

^THIS^
Anonymous Coward
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Switzerland
03/07/2013 09:56 AM
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Re: 20 rep squats
Yes, i have done those ...bit try 100's. Do 100 reps without any breaks. If you need to stop, only take abreak in relation to the reps that remain to 100. ex. if you can only do 85 reps, then only take a 15 sec break to complete your 100.

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