The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 17 of 17
  1. #1
    GFH Lones Green's Avatar
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    20 rep squat questions

    i saw a thread about this a few weeks back. ive been reading about it for a while and i think i'm ready to try it, i've been doing BGB for awhile now. what i was wondering is if i could get some testimonials from users of this program. should i up my calories to see even better results? anything helps.
    23 years old
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  3. #2
    cakin Cirino83's Avatar
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    20 rep squats kick my ass. I wouldn't swap it for the 5x5 permanently, but definately throw it in a variation. I'd say every 4th squat day or so.

  4. #3
    GFH Lones Green's Avatar
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    Quote Originally Posted by Cirino83 View Post
    20 rep squats kick my ass. I wouldn't swap it for the 5x5 permanently, but definately throw it in a variation. I'd say every 4th squat day or so.
    i was thinking about doing the actual workout plan, 3 days a week for about 2 or 3 weeks.
    23 years old
    6'3, 308 lbs

    825 Squat
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  5. #4
    cakin Cirino83's Avatar
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    Ohh sorry I can't put my .02 in because I've never done that.

  6. #5
    Senior Member Sensei's Avatar
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    I've done modified 20-rep squat programs and they are definately effective. I don't know if they are the most efficient use of training energy, but so many people have made great gains on the program that it's hard to be too critical.

    You simply must eat a lot when on the program.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  7. #6
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    i never did the program per say, but for a while i did do 20 rep squats twice a week in my leg routine


    id do like 4 to 5 good warm up sets of 10, then load it up and go crazy for 20 reps or like this one time i did 3 sets of 10 with about 500 (back when i was borderline 300 pound beast of an offensive lineman in college) then i backed it off to 405, and did 20, and turned around and passed out...lol



    yeah they are tough and id say before jumping right into them try and build yourself up to them, and do a few warmup sets to be sure your good and ready to delve into them, then load up the bar and go for it. your normally supposed to take a weight you can do 10 reps and get 20 reps, no matter how long it takes you


    grip it and rip it, give'em a shot if ya man enough!!!!
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  8. #7
    is taking names. Can'tstopnow's Avatar
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    I say give it a go and eat A LOT! 20 reppers are brutal if you do as it says and use your 10 RM and push out 20.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

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  9. #8
    Senior Member Howard 9's Avatar
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    ive only done it once just to try and blast my quads after i did my normal squat stuff and i felt like i was gonna puke. i was actually happy about that though.
    [Journal | My Diet]
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    "It is hard to fail, but it is worse never to have tried."

  10. #9
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    I explain this all the time but i will do it briefly

    if you have researched it u will see its only ONE SET of 20 reps, and if you do it right you will need no more, after that its the stiff legs 1x15 and the rest of the upper body work.

    some key points..

    -make sure u use the breathing technique IE 3 deep breaths in between every rep, puts the bar on your back longer, makes it harder, IMO.

    -you better eat alot on this program and do it for no longer then 4 weeks or you will burn out, and i mean alot of eating.

    -must add 5 pounds to the bar after every squat workout, this is another key

    -push the stiff legs just as hard as the squats for 15 reps but keep the form clean

    -upper body work keep it simple with a bench press, overhead, and row (pullups if you want) add arm work if you would like.

    i used it with unbelievable success and consider it the number one program for adding weight.
    2000 or bust

  11. #10
    GFH Lones Green's Avatar
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    Quote Originally Posted by Stumprrp View Post
    I explain this all the time but i will do it briefly

    if you have researched it u will see its only ONE SET of 20 reps, and if you do it right you will need no more, after that its the stiff legs 1x15 and the rest of the upper body work.

    some key points..

    -make sure u use the breathing technique IE 3 deep breaths in between every rep, puts the bar on your back longer, makes it harder, IMO.

    -you better eat alot on this program and do it for no longer then 4 weeks or you will burn out, and i mean alot of eating.

    -must add 5 pounds to the bar after every squat workout, this is another key

    -push the stiff legs just as hard as the squats for 15 reps but keep the form clean

    -upper body work keep it simple with a bench press, overhead, and row (pullups if you want) add arm work if you would like.

    i used it with unbelievable success and consider it the number one program for adding weight.
    thanks bro, this is what i was looking for. what did you actual workout look like? i thought about adding in bench press because the site im looking off of only has dips for chest. it dosen't say anything about straight legs either. i thought the big 3 should definetely be incorporated. heres the site i was looking at.

    http://www.leehayward.com/squats.htm

    thanks for the input stump, and everyone else.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  12. #11
    The Man of Steel -Superman-'s Avatar
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    I'm a believer! I went from squatting 225 just 2 or 3 times last month to squatting 225 10 times. Stumprrp knows squats. It works! I am now up to a 1 rep max of nearly 300 lbs. And look how skinny I am!

    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  13. #12
    Senior Member Levantar's Avatar
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    Quote Originally Posted by Can'tstopnow View Post
    I say give it a go and eat A LOT! 20 reppers are brutal if you do as it says and use your 10 RM and push out 20.
    I wonder how it's possible to take your 10 rep max and complete 20 reps? That weight would then cease to be a 10 RM and hence forth be known as your 20 RM...would it not?

  14. #13
    The Man of Steel -Superman-'s Avatar
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    Quote Originally Posted by Levantar View Post
    I wonder how it's possible to take your 10 rep max and complete 20 reps? That weight would then cease to be a 10 RM and hence forth be known as your 20 RM...would it not?
    You are keeping the weight on your body the whole time and you finish 20 reps no matter how long it takes. I have nearly blacked out twice. I love it though. After you complete it your thighs are in major pain and your head is going in circles. Then you really build some serious quads.
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  15. #14
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    that workout in that article is fine, but you can do bench press and rows instead.
    2000 or bust

  16. #15
    Bodybuilding Mythbuster
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    Quote Originally Posted by Levantar View Post
    I wonder how it's possible to take your 10 rep max and complete 20 reps? That weight would then cease to be a 10 RM and hence forth be known as your 20 RM...would it not?

    No because these 20 reps are non-consecutive. This means instead of doing 20 reps one right after another, you are taking a rest in between each rep after 10 or so. The weight is still on your shoulders throughout but you take a breather at the top of the motion every rep after 10.

    There's no way someone could take their 10 rep max and grind out 20 in the same style...but doing it with a rest period between the reps is doable, although it can be quite brutal.
    Last edited by Songsangnim; 03-06-2007 at 06:07 PM.

  17. #16
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    song hit it on the head, its quite a hard task, ive had sessions where i was moaning like a bitch from the pain lol.

    dont let it intimidate you, the results are promising.
    2000 or bust

  18. #17
    天龙 McIrish's Avatar
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    Rob, I'm still too much of a pansy to try it. I think I might man up this summer if I can convince myself to grow a pair and try 20-reps out.
    25 years old, 5'10''

    Back in the States to get hayooooge!

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