Full Squats for Strength & Development by Keith Wassung - Feb 16th 2005

[Joe Black]

The full squat is one of the best overall movements for producing both strength and development not only in the legs, but for the overall body. Keith explains just why you NEED to be squatting!

You can find it at: http://www.wannabebig.com/article.php?articleid=194

Discuss and enjoy!

[andy51]

Squats are King!

[dissipate]

"Preparations

Your squat workout should begin about an hour after the completion of your most recent squat workout. "

???

[trich daddy]

I think that's mostly in reference to 'mental' preparation

[KeMiKaL]

so does anyone agree with his idea of the high-rep squats? i've never tried them

[Joe Black]

high rep squats are fun

Brutal and not for the faint hearted, some strangely satisfying. If you have never tried them before it would be an interesting change for you also.

Give them a go!

Personally if I did 20 rep squats, I would only perform 1 set of them though.

[crazedwombat]

wow, that was a good article, and I just switch my chest and leg workout so i can get to it tonight. I've denied doing them for TOO long

[SW]

Try 10x3 with 10-15 sec rest between sets if yer brave enough lol.

[Fightauthority]

I just finished a 7-week cycle of high-rep breathing squats; it's supposed to be 6; but I ended up doing one more week. Honestly I was a little skeptic; after reading and hearing about them for a while, I bought the book Super Squats which outlines the program.

My strength gains were actually quite impressive. I put on about 15lbs as well; but I am also bulking and some of that was fat (I did not measure my body fat before and after).

The program is basically this...What you do it you take your 10-rep max and do it for 20x. It sounds crazy; but that's basically the program. You really focus on your breathing and the set can take a long time. You really need a partner there to help you finish your set. At rep 10, you're thinking there is no way you can go on; at rep 15 your body is shaking and you're sweating bullets, and rep 16-20 I doubt you could even tell someone your name. But damn it feels good to hit all 20. Every workout that you hit 20-reps you add 5-20 lbs to the bar. I was able to hit the mark every time; but sometimes the last few reps weren't picture perfect. The book goes into a lot more details with TONS of research as well as some tips and inspiration.

I documented all my lifts throughout the 7 weeks. I did a three day split; squatting on 2 out of the 3 workouts. Day 1 was squats / chest & tris, Day 2 back & bis Day 3 squats and shoulders. I took a day off after every workout and 2 days off after day three.

Week 1: 225, 245
Week 2: 275, 285
Week 3: 295, 305
Week 4: 315, 320
Week 5: 325, 335
Week 6: 355(Old 1RM), 360
Week 7: 365 x 20

Every other exercise I increased in strength as well. I am true believer of the high-rep squat program. My lifting partner is a smaller hard-gainer and he put on about 8-9lbs of muscle during the program and also had quite impressive strength gains. Not bad for 7 weeks....

[GMCtrk]

full squats are great and all, but my left knee is now totally screwed

[bIgHwN86]

fightauthority: do you warm up to your set of 20reps....and how do you get there?

[Fightauthority]

I did about 5-10 minutes on the bike first and did 3 sets of warmup squats.

What do you mean by "How did I get there?"

[fixationdarknes]

What do you mean by "How did I get there?"

I think he was asking how your progression was until you hit the set of 20 reps.

I'm actually quite interested in high rep squatting. After your 7 week program of high rep squatting, what did you switch to?

And with 20 rep squats, do you only have one work set...or do you do multiple sets of 20 rep squats?

[bIgHwN86]

fightauthority: fixation was right...how was your progression....

fixation: only one rep set...any more would be deadly

[Fightauthority]

After the bike I did:

135x10 (1min rest)
185X10 (1min rest)
185x10 (3min rest)
20 rep squats

As I went up in poundage I either did another warmup of 225 or changed the 3rd warmup to 225. After I loaded the bar for the 20-reps, I would put on an extra 45 on each end and just take it off the rack and hold it for about 30 secs; just to feel the weight. I would then remove them and immediately start the reps. I helped make the set a little easier.

After the 7 weeks (2 Saturdays ago) I took / taking 2 weeks off from squats completely. I will resume squatting next week.

Edit: About the multiple sets; you'd be ****ing crazy or just really.... ****ing crazy. After that one set you are seriously spent.

[sidney]

Damm thats some great progress 365 for 20 reps thats crazy i tried 20 rep squats once with 225 and that was tough enough.

Your 1rm squat must be around 500, did your other lifts go up to?

[Fightauthority]

Everything went up! I was shocked. My biggest improvement was my bench as well. I was stuck at 245 (3-4 reps) forerver; I am now able to do 315 for 2. I was also doing a cycle of creatine those weeks; and had upped my protein intake to 1.5 grams x lb of bodyweight. I put on some fat too; but definetely good muscle and tons of strength.

I have not tested my 1RM for squat.

Also, you have to understand that not every rep of 365 was perfect. I strive to have perfect form; but on some reps that just didn't happen. My main goal was to complete the 20 no matter what. On the last few reps my thighs my not have been paralell.

[fixationdarknes]

What about doing 20-rep ATF Squats? Would that be a good idea?

[Fightauthority]

I did "regular" squats. I did not do ATF squats. I have not tried them with 20-reps.