Anyone else do 20 rep squats

[Fuglydude]

Nice 20 repper Metal! 225 x 21 ATG... day-um... scary to think about! It takes a lot of mental strength to push through w/ that much weight for that many reps!

I agree w/ you on the ATG squats. It just feels way more natural for me to do ATGs rather than "standard" parallel squats. It feels better for me, and I like to be able to use that little bounce at the bottom should I need some help. I'm getting pretty close to getting 315 x 5 ATG... but still doubt I can do even 185 x 20. Do you do them every workout, or like once a week?

What are your current ht, wt, bdfat% like? How are your deadlifts, chins, dips, bench and cleans? I'm guess doing 20 reppers will positively affect other movements as well.

Jitterbug... those are pretty big quads! I'm jealous! My quads are only 24"... yours are bigger than my gf's waist and she's 5'9" - 135! I'm thinking higher rep squats, ei: 20-reppers are probably better at stimulating size than doing lower reps (5-8 reps/set).

This thread really motivates me to do 20 reppers. I've gotta stop being a pu$$y and fit them in somewhere.

 

[I-tallionStallion]

Nice job man. This workout brings back some memories. I was so pumped when I was doing it haha.

 

[MetalFortress]

Nice 20 repper Metal! 225 x 21 ATG... day-um... scary to think about! It takes a lot of mental strength to push through w/ that much weight for that many reps!

I agree w/ you on the ATG squats. It just feels way more natural for me to do ATGs rather than "standard" parallel squats. It feels better for me, and I like to be able to use that little bounce at the bottom should I need some help. I'm getting pretty close to getting 315 x 5 ATG... but still doubt I can do even 185 x 20. Do you do them every workout, or like once a week?

What are your current ht, wt, bdfat% like? How are your deadlifts, chins, dips, bench and cleans? I'm guess doing 20 reppers will positively affect other movements as well.

Jitterbug... those are pretty big quads! I'm jealous! My quads are only 24"... yours are bigger than my gf's waist and she's 5'9" - 135! I'm thinking higher rep squats, ei: 20-reppers are probably better at stimulating size than doing lower reps (5-8 reps/set).

This thread really motivates me to do 20 reppers. I've gotta stop being a pu$$y and fit them in somewhere.

Thanks bro. The higher the weight gets the more it takes out of me, even if it's a good day repwise. Yesterday after the workout I just wanted to do nothing but sleep.

They're in every workout, so three days a week unless my schedule gets jacked up I.e. Gym closes or I get too busy. I'm 6'1 and my current weight is 222 lbs, up from 197 at the end of basic training, which was November 30 (started 20 repping on dec 7). No clue what my bodyfat is besides being too damn high but I don't feel like it's any higher than it was at the end of basic. Deadlifts, not sure, I haven't done one in a long time. Haven't done a clean since dec 5th so it's hard to say there too.

Lifting carryover I do know though, pulldowns up from 160 x 12 or so, to 210 x 12 yesterday. Dips up from 5 reps to about 20. I went from 52 pushups in sixty seconds to 69, but liftingwise it's hard to tell cuz I do a different chest workout every time. Chins, I'll have to test that next time in. Probably still lower than they should be. Even my 1.8 mile run test has actually improved somewhat, from 11:40 to 11:21.

My percentage of slow twitch fibers has certainly gone up, because even when rep 1, 2 and 3 feel really tough now, I usually still crank out 10 to 12, on whatever workout I try. Either that or it's added mental toughness.

I definitely recommend adding them to your workout. My legs went from one of my skinner traits, to WAY bigger, in just this short time alone. Weight gain is slowing down but that's normal at this stage in the routine.

 

[synergy1]

been following this thread for a few weeks and decided to start doing them every so often. Seeing how I work out legs most days anyway, I was unsure how I would be able to handle 20. 175 lbs (my BW) was a little too easy, and I think I can rep 185-200 for 20 within a few weeks.

...300? 20 reps? damn man. go get em.

 

[MetalFortress]

230 x 20

It was rough going today, thank you Air Force PT. Had a mandatory 3.5 mile 'run' a few hours earlier, really more of a jog, and I jogged as slowly as possible knowing that this was coming, but it still messed me up. Oh well, at least I made it to twenty. Form was a little rough on the last five reps, and a couple times I almost got stopped by muscle failure mid rep, but I pulled it off.

Pt included a crapload of pushups already, so I closed it with a set of situps and called it a night.

 

[Jitterbug]

Man, you're progressing fast! Good work!

The gains you get from other workouts are very impressive too!

 

[RMM]

Yah, big thumbs up mate, two big plates on each side and ATG, way to go!

 

[synergy1]

185, was tough but still had some at the end. Gotta step it up next time.

230 man thats pretty pro. keep it up.

 

[Jitterbug]

Jitterbug... those are pretty big quads! I'm jealous! My quads are only 24"... yours are bigger than my gf's waist and she's 5'9" - 135! I'm thinking higher rep squats, ei: 20-reppers are probably better at stimulating size than doing lower reps (5-8 reps/set).

This thread really motivates me to do 20 reppers. I've gotta stop being a pu$$y and fit them in somewhere.

Thanks I think it's partly genetics and partly cos I've always played sports that have lots of short distance fast running: tennis, table tennis and soccer. People who play these sports tend to have bigger legs.

As for 20 rep squats stimulating size gain, I'm not sure. I used to do just 5-8 or 10 max, never 20. I only started because of this thread, and I'm more interested in the mental training aspect of it than physical.

I tried 85kg x20 again today after a big deadlift session (setting a new PB too!) but failed at x14 and x13 :/ Didn't feel particularly fit today though. I'm gonna get this right on Tuesday!

 

[MetalFortress]

235 x 20

Ha. 100 pounds more than when I started the routine. hard to believe that three weeks ago when I started up again, and started the thread, that I would almost be pinned by 200 lbs. I had nothing left after rep 20. After I racked the weight and began taking the plates off, I had to squeeze the collars with two hands to remove them, cuz my grip was so exhausted from white-knuckling the barbell.

Reps were difficult but manageable, til reps 18-20 when I almost got stuck halfway up. I still made it though! Finished with 3 sets pulldowns, 3 sets machine chest presses, and 2 sets dumbbell curls.

seeing my training weight up here weirds me out even as I type it. Not so long ago 235 would have flattened me before I even got off one rep. I just knocked off 20 reps of this weight. And in less than 2 months, I've completely reversed almost 4 years of not doing any serious lifting, and then some. I've never even been close to strong enough for a 235 lb twenty repper. Heck, not even for a 195 pound twenty repper. In almost every auxiliary lift I do, I'm lifting my all time highest.

 

[JDiddy]

My routine squats wise atm is basically

Monday: Squat heavy 3x5
Friday: Squat 1x20

I find after doing the 20 reppers, monday is easier, then after the heavies on monday, makes the friday 20 reppers easier.

Last friday I did 90kg 1x20 (200lb) and on Monday ill be doing 137.5kg 3x5 (~300lb)
2nd week doing 20 rep squats so ill be adding 5kg a week till they start smashing me

 

[MetalFortress]

I'm enjoying seeing all of the 20 rep squatters in this thread. Good show Jdiddy and Jitterbug. Jitter you're still scaring me with deadlifts and squats on the same day, but if your back is fine, I won't argue. You're gonna gain some good size with that mix.

 

[synergy1]

Day number 3 and going to attempt 195X20 which is 10 lbs more than last time. These things have been killing my legs, but each 20 rep session is followed by another lagit workout. I get gassed doing these, but I can almost always recover a few minutes afterward to do workouts no matter how hard I push myself.

"light weight babyyyyy!"

 

[Jitterbug]

Jitter you're still scaring me with deadlifts and squats on the same day, but if your back is fine, I won't argue. You're gonna gain some good size with that mix.

I just realised that on that deadlift day, I actually had 90kg on while thinking I was going for 85kg x20, so I failed 90kg x14 and x13 instead.

I got 85kg x20 today!!! And yes the magic happened again at 15.

Thursday I'm going for 87.5kg x20. This sh!t is addictive and I'm going at it like I have a score to settle.

Hoping to hit 90kg x20 or 200lbs x20 next week.

 

[Jitterbug]

it all depends what you want to do, if you want to build muscle your reps should be four sets @ 12, 10, 8, 6...

Because all the great lifting coaches in the world are wrong about 20 rep building size AND strength like nothing else...

 

[synergy1]

Hoping to hit 90kg x20 or 200lbs x20 next week.

Nice, that is my next step up as 195 really wasn't that bad. I find I have a good active recovery, so I don't even seem close to failure on these, but am only going parallel ( had trouble with hip flexor years ago going really low). Would love to nail 225 next week and really see where that limit is.


235 x 20

daym son, nice.

 

[MetalFortress]

Nice job Jitter! Haha what a mistake to make huh. I know you'll nail that 90 kilos next week!


Nice work synergy!
No doubt you'll be able to hit that 225 by next week.


Camdry, Jitter is right. I am 226 now and was 197 when I began the routine 6 1/2 weeks ago. And I am far from the only one who has made drug free gains of 25-35 lbs in six weeks on the 20 rep squats. I have heard of literally no other routines that come close to that, except for DC Training, which incorporates 20 reppers in as part of the routine. I used no supplements and have not even done the gallon of milk a day. I simply did the squats and ate like a bear. And the routine worked as advertised.

Tomorrow: 240 x 20! Then I'm going to be out of the gym all week, as my wife and my dad are gonna be in town. Considering that this is typically a six weeker, the week off might recharge the body and mind to stretch this baby out even longer!

 

[EFFORT]

Congrats on your progress! How long will you run this for?

 

[MetalFortress]

As long as I can get away with. My goal is to 3 plate it (315 x 20) before summer. After that I'll start cutting to lean out my newfound muscle base.

 

[JDiddy]

As long as I can get away with. My goal is to 3 plate it (315 x 20) before summer. After that I'll start cutting to lean out my newfound muscle base.

Hard core mate hard core. I might join ya

I can squat 3x5 315lb right now, so I reckon 315lb for 20reps should be my next goal, and while im doing that im going to work on 400lb squats for 5 reps and im currently working on getting up to 500lb deadlifts for 3 reps
Just gotta keep slamming in the food and milk!