Are "20 rep squats" a load of bollocks?

**SMF** · Posted On: 12/28/2004 9:28pm

Some really, really strong people swear by them. I want a "martial artists" perspective (ie most martial artists have other goofy interests besides wanting to lift rocks and bend steel n **** like that).

**VikingPower** · Posted On: 12/29/2004 12:47pm

Originally Posted by Stupid Mother ‘Frigerator

Some really, really strong people swear by them. I want a "martial artists" perspective (ie most martial artists have other goofy interests besides wanting to lift rocks and bend steel n **** like that).

20-rep squats will definitely pack on some good functional muscle, it's good for beginning to intermediate lifters.

**PizDoff** · Posted On: 12/29/2004 2:31pm

The idea behind 20-rep squats is to ensure enough reps to affect and stimulate ALL muscle fibre in your largest muscle groups, your biceps, er, I mean your legs.

Since you will need a weight you can rep for 20, it will not be closer to your 1 rep max.
This allows you to safely build up connective tissues slowly, so when you do start going for those 1 rep maxes, you will have less chance of injury.

Honestly, how could you not love 20-rep squat sets? It just feels so good!

**Meex** · Posted On: 12/29/2004 2:37pm

Good for maintenance training, endurance, and toning. Good for you. Relatively safe. Concentrate on technique, timing, and proper form to get the most out of them. Don't go too fast, or too slow.

However, if you're looking into starting these, you may want to reevaluate the rest of your workout, or to alternate them on "leg days" with heavier, low-rep squats, and running/cardio.

`~/

**Nid** · Posted On: 12/29/2004 4:38pm

so when you do start going for those 1 rep maxes,

"When"?

There is no physiological reason to 1RM.

***TaeBo_Master*** · Posted On: 12/29/2004 5:30pm

Koto Ryu and Keinhaar have hit the correct.

**Carpe Noctem** · Posted On: 12/29/2004 5:34pm

20 rep squats are one of the most puke-inducing workouts I've done. They're a great way to pack on good, functional muscle. Not to mention the benefits to your lungs/cardiovascular system. You're really sucking wind at the end of these.

***TaeBo_Master*** · Posted On: 12/29/2004 5:44pm

Is there such a thing as bad functional muscle?

**PizDoff** · Posted On: 12/29/2004 7:55pm

Originally Posted by keinhaar

"When"?

There is no physiological reason to 1RM.

Correct.
Your possible one rep max will increase by simply doing progressive resistance training with multiple sets and reps.

The 1RM comment was to illustrate that lower weights with higher reps is necessary to prepare for those sets when you use high weight and less reps.

My apologies, I thought I was on my bodybuilding board for a minute there.
People powerlifting at comps at all.....

Edit: 'and all' I mean :qswim: