Has Anyone Here Done The 20 Rep Squat?

[LoneSilver]

I have read up on a way to build mass and muscular bulk throughout the body by doing 20 rep Squats and then eat like a horse.

Has anyone here done it and did you have good results and did you have any pit falls while doing it etc.

Thanks,
LoneSilver

 

[djtdot]

Yes I did but with very light weights. Your legs will feel pretty dead for a while. But the amount of rush you get is awesome. I pretty much felt high when I used to do those. Pitfalls? Not that I know of if you do it correctly. I think its called the widowmaker.

 

[Mjazz]

Yea its beast, make sure you use full ROM and eat TONS

 

[Flyer]

how does the 20 rep squat work?

I've done 20 reps on a drop set at abit over 1.5x my body weight. is that the same thing?

 

[DR Chillz]

I would recomend doing a squat varitaion on Monday or Tuesday and then doing 20 rep squats on Friday. Unless you have a unbelieveble recovey abilty 2 days a week will be all you can handle for lower body. The first few weeks you may only be able to get one squat session in since you will be so sore.

 

[shaunuk]

The format for the 20-rep squat goes like this:

You take a weight you can only comfortably squat for 10reps, then once you finish your 10th rep (which should be reasonably hard), you pause at the top, taking a few deep breaths, for as long as is necessary for you to pump out the next rep. Then do it again. By time you get to 15reps you should be begging for mercy, and your 20th rep should take a lot to get out.

Once you get past your 10th rep, *only focus on getting ONE more rep*. Then after that rep, focus on the next one. The idea is, you keep up this positive mindset until you make all the reps, or at least 15

Although a true widowmaker is a 20rep squat with a weight you'd use for 10 reps, it's still ok for beginners (like me) to do high rep squatting (i.e. 25 reps) with a lighter weight, but such that the full 25 reps are still a challenge. That's probably a gentle introduction to high rep squatting, and there's still some benefit to it

-shaun

 

[insidious]

The format for the 20-rep squat goes like this:

You take a weight you can only comfortably squat for 10reps, then once you finish your 10th rep (which should be reasonably hard), you pause at the top, taking a few deep breaths, for as long as is necessary for you to pump out the next rep. Then do it again. By time you get to 15reps you should be begging for mercy, and your 20th rep should take a lot to get out.

Once you get past your 10th rep, *only focus on getting ONE more rep*. Then after that rep, focus on the next one. The idea is, you keep up this positive mindset until you make all the reps, or at least 15

Although a true widowmaker is a 20rep squat with a weight you'd use for 10 reps, it's still ok for beginners (like me) to do high rep squatting (i.e. 25 reps) with a lighter weight, but such that the full 25 reps are still a challenge. That's probably a gentle introduction to high rep squatting, and there's still some benefit to it

-shaun

I count out in sets of 5's, that's how I fool my mind. Although by about #12 or 15 my body ain't fooled no more!

I don't know what the long-term or longer lasting benefits of 20 reps is, but I can tell you my body gets flooded with endorphins and I'm high as a kite the rest of the day.

 

[LoneSilver]

OK, seems like a good one to try.

Thanks

LoneSilver