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View Full Version : 20 rep routines, Hype or Gold?



nejar462
02-03-2006, 11:01 AM
Hey guys I was recently doing some research on 20 rep workout routines. My plan was to do the two olympic lifts and the three powerlifting lifts 4X20's every week. This is based off the anecdotal evidence that the 20 rep routines when used sparingly can provide huge bursts in strength and power. I rarely if ever like to go by anecdotal evidence, but I've yet to see one person claim that 20 rep routines are ineffective and I've been looking. This would also give me a big advantage because then all of the lifts I do would incorporate my whole body.

Anyone use 20 rep routines effectively? Would it boost my muscular endurance significantly effectively if I added them?

Sensei
02-03-2006, 11:07 AM
I've used them with squats. I don't know if I'd do them with anything else though.

ArchAngel777
02-03-2006, 12:18 PM
Hey guys I was recently doing some research on 20 rep workout routines. My plan was to do the two olympic lifts and the three powerlifting lifts 4X20's every week. This is based off the anecdotal evidence that the 20 rep routines when used sparingly can provide huge bursts in strength and power. I rarely if ever like to go by anecdotal evidence, but I've yet to see one person claim that 20 rep routines are ineffective and I've been looking. This would also give me a big advantage because then all of the lifts I do would incorporate my whole body.

Anyone use 20 rep routines effectively? Would it boost my muscular endurance significantly effectively if I added them?

If you can Clean + Jerk 20 reps in a set with any amount of weight, besides the bar, you are an amazing person and I would want to shake your hand.

But I personally would not be using 4 X 20 for strength gains... I have a different way of training, I train Triples, Doubles and Singles for the most part. Rarely will I go more reps than 3 and any given set. Though I will confess that my endurance isn't on part with most here. I train heavy and heavy all the time and my body seems to respond well to that. In any case, doing 20 reps of anything more than 60% maximum weight is incredable endurance.

khari
02-03-2006, 12:26 PM
If you can Clean + Jerk 20 reps in a set with any amount of weight, besides the bar, you are an amazing person and I would want to shake your hand.

Agreed. I can't even imagine performing 80 snatches or cleans in a workout. Stick to more reasonable reps in the classic lifts.

ArchAngel777
02-03-2006, 12:33 PM
Agreed. I can't even imagine performing 80 snatches or cleans in a workout. Stick to more reasonable reps in the classic lifts.

The most I tried was 10 cleans (no jerks) @ 70% of my maximum weight and I nearly passed out on the ground when I was done. I strumbled over to a bench and took a short nap while doing all I could to catch my breath.

johnnytang24
02-03-2006, 03:00 PM
If you want to try a 20 rep routine, try the one by Strossen laid out in Super Squats. You may want to buy the book, as it seems you're missing out on the point of the 20 reps. With 4x20, the weight is going to have to be so light as to be useless for the first 3 sets.

Thanks.

nejar462
02-03-2006, 08:56 PM
Should I just use 2X20's with assistance exercises? My plan was to use the big 5 with 4X20's as my only exercises, I thought it would be better to avoid assistance exercises.

I made up this routine I just don't see why people would get such big gains off 20 rep squats and say not get any good gains with 20 rep bench press or snatches? Also I've mainly focused on lower rep work my whole life so figure something new might get me some big names.

tigo
02-04-2006, 02:10 AM
the only lifts i would do a set of 20 reps are the bigger compound lifts.. bench, bb row, squat and dl.. would be cool to see how much mass that put on.. considering 20 reps of squats is supposed to slap mass on you like butter on a piece of toast

Sensei
02-04-2006, 05:54 AM
I wasn't reading carefully enough and didn't realize that you were planning on doing FOUR SETS of 20... Good luck with that!!

How about just starting w. a warm-up and one gut-bustingly hard set of 20 and see how that goes?

nejar462
02-04-2006, 08:29 AM
My big problem is I really hate those small muscle exercises that only work like 1-2 groups, so I'm trying to avoid them as effectively as possible without compromisign my workout.

Anthony
02-04-2006, 08:31 AM
Agreed. I can't even imagine performing 80 snatches or cleans in a workout. Stick to more reasonable reps in the classic lifts.

I did 75 cleans with 135lbs the other day. It sucked.

Anthony
02-04-2006, 08:32 AM
20 rep sets are fine ... once in awhile. I wouldn't use it as my sole method of training.

body
02-04-2006, 08:45 AM
I did 75 cleans with 135lbs the other day. It sucked.

75 reps in a straight row?

sheess thats a lot of volume. i would have vomitted half way through that.lol

Anthony
02-04-2006, 09:15 AM
75 reps in a straight row?

I wish, lol! It was ...

15 cleans, 135lbs
30 pushups
5 rounds for time

I think my first round was unbroken (15 straight reps), but after that I had grip issues with my left hand and they were broken quite a bit.

ArchAngel777
02-04-2006, 09:59 AM
I wish, lol! It was ...

15 cleans, 135lbs
30 pushups
5 rounds for time

I think my first round was unbroken (15 straight reps), but after that I had grip issues with my left hand and they were broken quite a bit.

Same problem I have when doing high rep cleans... The pain it puts on the forearms towards the last reps is very very intense...

Anthony
02-04-2006, 10:04 AM
Same problem I have when doing high rep cleans... The pain it puts on the forearms towards the last reps is very very intense...

I don't remember my forearm being in pain, but I lost strength in my thumb. So the bar basically hung from my fingers on the left side. I have a nasty bruise on my left thigh from where I continuously "caught" the bar when returning to the hang. I think it's because I've always used a left under / right over grip on deadlifts?

ArchAngel777
02-04-2006, 02:12 PM
I don't remember my forearm being in pain, but I lost strength in my thumb. So the bar basically hung from my fingers on the left side. I have a nasty bruise on my left thigh from where I continuously "caught" the bar when returning to the hang. I think it's because I've always used a left under / right over grip on deadlifts?

Simple solution in your case then, you can simply use the hook grip.

khari
02-04-2006, 02:40 PM
I did 75 cleans with 135lbs the other day. It sucked.

What is your max clean? You're in much better shape than I am to do that.