Hey guys I was just wondering what a good mass building leg workout would be. Thanks in advance. 5x5 squats?
Starting Weight: 135 (January 06)
Weight Now: 218 (January 08)
Starting Bench: 100
Bench Now: 210 x 1
squats and lunges ftw. I dont know of any dedicated workout plans. Just on my leg days i do lunges, squats, calf raises, sometimes deads.
1x20 packs on the mass, 1 set of 1x20 squats done 3 times a week, rest pause style taking your 12 rep usual and pumping 20, take 3 deep breaths in between each rep, its brutal
2000 or bust
I havent tried the 20 rep squats but i hear great things from it. I dont think my body could handly 3x a week 20 rep squats for too long though, i dont think thats a good idea for a long term routine. Im not saying its not good because iv never tried but to me it seems like it would burn you out.
I was wondering if someone could answer this, what's the reason a 20-rep squat routine would result in more mass gained than a typical 3x8 or 5x5 or any other routine? Also, would it result in less strength gained, the same, or more?
Last edited by Mr. _____; 02-11-2007 at 08:49 PM.
First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109
Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745
Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial
because it does, i put on 20 lbs in 3 months, lol. read anything anywhere.
exactly nate, after 4 weeks you need a break.
2000 or bust
I'm not trying to prove you wrong or bust your balls here becuase I believe you, I'm just trying to understand the whole picture. If this 1x20 routine works for squats, wouldn't it work for other exercises too? 1x20 deadlifts, and bench? Wouldn't we see huge size gains there too? Could a new routine that has say, 4 weeks of BGB (or any routine with more recovery) followed by 4 weeks of this intense 1x20 routine be ideal for growth?
20-rep squats work so well because you have a 10-12RM on your back instead of 20 and then push yourself to finish. Because it's on your back, you can push much harder and farther than if you were doing say 20-rep deads. It's also never resting on the ground or on anything, so it's also a lot more TUT/TUL (Time Under Tension/Time Under Load).
dinosaur is correct, and when taking those deep breaths the bar is on your back for SO long. you really just have to try it to experience it, its really honestly the hardest thing you will ever do, man i miss it... lol
2000 or bust
As for the deadlift, the issue here is lower back and grip. Form tends to deteriorate on high reps and given that you are supposed to do the deadlift after squats and that squats already work the lower back to a great extent, you'd have make sure to put plenty of rest time between the two. And unless you had straps, your grip would very likely give out. I wouldn't put the 20 reppers in the same routine together...but that's just me.
Okay thanks for the good informative replies guys. I wasn't going to try doing a 20-rep deadlift or anything, I was just wondering about the actual reasoning behind the squats and 20-rep scheme. Once I'm further on in my training I might give the squats a go.
20 rep squats will turn you into a raging beast, sucking the life out of babies and ripping the innards out of any creature that is stupid enough to cross your path.
^ theres your answer.
Weight: 195 (01JAN09)
Goal Weight: 210
Starting weight: 150 (10/1/04)
Can someone explain what 20 rep squats is?
20 reps of lower weight?
Right now I do 3x225 (10, 8, 6).
Are you saying I should do 20 reps of lighter weight?
Would this work for other areas of your body as well? I want to gain 20lbs of muscle in the next year.
Last edited by Elbutcho; 02-13-2007 at 01:13 PM.
Why not mix it up? Do 5 rep strength sets one session, 20 reps the next. I'm currently doing this style of training and am happy with the progress.