20 rep squats?

**Marnie** · 10-25-2006 07:09 AM

What is the point of these? Is it purely an endurance exercise, or does it build muscle? I always thought to build muscle, low reps + high weight = hypertrophy?

**drew** · 10-25-2006 07:13 AM

It's a strength-endurance exercise, but the amount of hormones released during high-rep squats will definitely help in leg growth. I wouldn't do them for more then 3 weeks at a time though. That's just me.

**Clifford Gillmore** · 10-25-2006 07:39 AM

They both suck and rule at the same time. I've done it once with 175 I think and my ass was well and truly kicked!

**bill** · 10-25-2006 08:01 AM

Doing the true 20 rep squats should build strength and promote growth. Supposedly release growth factors?

**RedSpikeyThing** · 10-25-2006 10:09 AM

20 reps as in with your 20 RM? Or as in with your 12 RM and busting your ass with small rests between reps?

**Stumprrp** · 10-25-2006 10:33 AM

they are the most brutal and rewarding exersize ever, take your 10-12 max and rest pause to 20, taking 3 deep breaths in between each rep, this puts the weight on your back for a LONG time, and the pain is horrible. The routine packs on a ton of weight, it did for me, gotta eat 4-5k a day and just some other compounds 2-3 times a week.

**ancom41** · 10-25-2006 12:56 PM

^ that sounds like a horrible experience lol.

**ShockBoxer** · 10-25-2006 01:02 PM

Ah, it is... but it's oh so sweet at the same time. When you're done, you feel like you're DONE.

**Keith** · 10-25-2006 01:23 PM

Originally Posted by RedSpikeyThing

20 reps as in with your 20 RM? Or as in with your 12 RM and busting your ass with small rests between reps?

Care to explain both?

**Jordanbcool** · 10-25-2006 01:35 PM

Originally Posted by Keith

Care to explain both?

Its more along the lines of the second guess.

Pick a weight that you can barely get 10-12 reps out and then do 20 of them. You'll have to do alot of standing around with a buttload of weight on your back but its supposed to tramatize your muscles to a new extent of growth via trama and different hormones etc.

Some people like it and swear by it while others would rather do a more traditional split. And its only 1 set of 20 BTW...

**ShockBoxer** · 10-25-2006 01:52 PM

I've done it with my 8 rep max. It's even MORE fun.

**Jordanbcool** · 10-25-2006 02:12 PM

Shock. This 20 rep. thing has a huge potential for serious injury among newbies.......

**Guido** · 10-25-2006 03:12 PM

Yeah. Probably not for newbies. If you have been doing squats for a while though, I've heard it's great. I've never done it personally. Anything over 6 reps for me is high volume.

**SaVvY** · 10-25-2006 03:59 PM

ive read a lot of good things about 20 rep squats - watch jesse marunde 20 rep squat workout on his website marunde-muscle.com its awesome

ive done them once really hard, 2 sets, an it was one of the most extreme things ive ever done - i didnt recover for 2 weeks

im now starting doing them in a proper routine, gradually putting more weight on the bar so my recovery is better by the time i get to doing them with max weight

no spotter, no power rack, atg, for 20 reps - fail an your crushed!

**Jordanbcool** · 10-25-2006 04:10 PM

Originally Posted by SaVvY

no spotter, no power rack, atg, for 20 reps - fail an your crushed!

That kind of attitude is why you have so many pictures of powerlifters stuck under 900+ pound squat bars while their knees are touching their faces.

**Dinosaur** · 10-25-2006 05:15 PM

I did mine as a beginner, it's probably safer in that respect as the weights are much lighter. I recommend 20 rep squats to everyone. Averaging 20 pound gains in eight weeks among most of them, with moderate to impressive increases in squatting strength as well.

**Sleepy Guy** · 10-25-2006 05:18 PM

Why stop at 20? I am a big fan of 20 rep squats but it takes you out of commission for a while. Ever try 20 rep squat then a trap bar? The next three days all I could do was eat.

My general rule is take a weight you can comfortable do 12 with and do 20. If you surivive do another set.

**Stumprrp** · 10-25-2006 05:19 PM

yep, the size and strength increase is tremendous on the whole body

**Can'tstopnow** · 10-25-2006 05:42 PM

I am currently doing 20's for my squat day and I love em. I am persuing them for the strength gains more than anything. I am going to give them a month and see how the gains are.

**beatlesfreak** · 10-25-2006 06:33 PM

20-rep squats are the absolute BOMB!

[Can old farts use that word?]

Rippetoe said something to the effect that those who do them have an almost suicidal desire to either grow or die.

I find that bluntness most applicable. These things will put hair on your chest, fire in your eyes, and slabs of meat on your bones faster than any other exercise I've ever encountered.

While I'm actually under the bar--usually somewhere around rep 14--and I'm seeing stars and using swear words I'd never think of using outside the gym and screaming for the pain to go away, I HATE this exercise.

A few minutes later when I'm done and can see straight and I can move my legs again I want to run outside and announce to the whole world that this exercise totally rocks. My wife and kids are all doing them now too. They make you flat out strong.

It may not be everyone's cup o' tea, but if you haven't tried them, do. Just to say you've been through the single most grueling 2-minute ordeal imaginable and that you survived.

And if it isn't all that grueling, put some more weight on the bar and have someone standing nearby to spot you.

Good luck.

**Invain** · 10-25-2006 06:58 PM

Your wife and kids do them too?

Wow. Your family defines Hardcore!

**beatlesfreak** · 10-25-2006 07:05 PM

^^^ Yeah, it's a tough routine, but from the perspective of a parent, rather than as a gym rat, I have to say nothing has brought us closer together as a family than encouraging each other to grunt out one last rep in the gym.

It's always tough finding a way to communicate or relate with teenagers. I think I may have found a way that helps me keep them close to us, keeps the lines of communication wide open, and benefits all of us in numerous ways.

My wife did squats somewhat reluctantly at first, just because the rest of us were doing it, but she got hooked after friends started complimenting her on her, um...shapely posterior.

**Stumprrp** · 10-25-2006 07:23 PM

beatle you described it perfected, i start moaning like a b1tch at rep 14 or so, my back is on fire, lower back is like jelly, legs cannot move, and face looks like a ballon, truely exillerating!

**Keith** · 10-25-2006 08:15 PM

Awesome thread on these guys!

SaVvY- haha that site is awesome. What's even more unreal is him repping out his body weight (218lbs) for 98 reps!!! I feel bad he didn't get to 100 but jeeesus.

Do you guys really believe or know for a fact it's all that beneficial to the growth on your leggies?

edit: Can 20 rep squats be used in a regular routine primarily using only them instead of 5,10, etc.. rep squats? Or are they considered to be more of a intensity technique to your leg training and to be used on occasion?

**Stumprrp** · 10-25-2006 08:16 PM

its benefical to growth on the whole body, ive done it, its NOT EASY. lol.

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