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  1. VikingPower is offline
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    Yes Koto got his name changed, quit asking...

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    Posted On:
    1/09/2005 9:57pm

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     Style: Kyokushin Karate

    --
    Hell yeah! Hell no!

    Putting the 20-rep squat routine to the test

    I'm experimenting with a buddy of mine to show you how well it works. He's a drum instructor but has never really exercised regularly (no sports in HS, nothing since) but lately has been kettlebelling with me for a few sessions. Here's his beginning measurements (rounded to nearest 1/4", hopefully I didn't **** these up):

    Neck: 15.5in
    Shoulders: 22.25in
    Chest: 37in
    Stomach: 28.5in
    Hips: 37.5in
    L. Bicep: 13in
    L. Forearm: 11.25in
    R. Bicep: 13in
    R. Forearm: 11.25in
    L. Thigh: 21in
    L. Calf: 15.25in
    R. Thigh: 21in
    R. Calf: 15.25in

    Height: 5'8 1/2"
    Weight: 155 pounds

    Here's the workout plan:

    He will do two warm-up sets of five reps at 50% the weight he plans on using for his 20 reps (he's starting off with about 120lbs for full squats, so we'll probably warm him up with 65lbs). Then we'll throw on the 120 and get him to do 20 full squats (ass touching calf). He takes deep breaths in between each one and can take as long as he wants to finish that set. Every workout we'll try to add about 5lbs, him going as hard as he can until he can't do anymore, then we'll take off the extra 5 and let him finish.

    After the squats, he does 20 reps of barbell pullovers with just the barbell (it's only to expand his ribcage, it'll never be anything more). After that, he will go through a circuit course of the following:

    Max pullups
    One minute rest
    Max dips
    One minute rest
    Max decline bench crunches
    One minute rest

    Repeat three times, then he's done.

    For diet, it will consist of the following:

    Breakfast
    4 eggs
    2 slices of toast
    1 glass of milk

    Snack
    Bran Muffin
    1 glass of milk

    Lunch
    Sandwich (i.e. meat, cheese, tuna fish, etc.)
    piece of fruit
    1 glass of milk

    Snack
    Granola bar
    Slice of cheese
    1 glass of milk

    Supper
    Meat (i.e. chicken, beef, pork, etc.)
    Pasta, Rice, or Potatoes
    Cup of veggies
    1 glass of milk

    Snack
    2 slices of toast
    1 glass of milk

    He'll be hitting the gym with me Mon, Wed, and Fri, and since this works pretty well, we'll try doing measurements every 2 weeks. If thats too small of an increase, we'll do every month. He wants about 20lbs on his frame then we'll see from there.

    (NOTE: This is the exact same routine as http://www.ironworkout.com/20_rep_squat.htm so if anyone else wants to try, by all means.)
    Last edited by VikingPower; 1/16/2005 10:14am at .
  2. SMF is offline
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    Posted On:
    1/09/2005 10:00pm


     Style: Delusional Idiocy

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    Hell yeah! Hell no!
    thats awesome.
  3. Ronin is online now

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    Posted On:
    1/10/2005 9:50am

    Join us... or die
     Style: Shi Ja Quan

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    Hell yeah! Hell no!
    Here is the thing, IF you really want to get the most out of 20 rep squats, you need to do them with a weight that you can only do for, lets say 15 reps ( the 15 rep is completed but just barely), then, you take your time and you pump ot as many more as you can, till 20.
    Take as long as you can and don't forget to breathe !!

    To do the 20 rep set with a weight that you CAN do 20 reps with, is "ok" to begin with, but to get the best results, you really need to do it the way I mentioned.
  4. VikingPower is offline
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    Yes Koto got his name changed, quit asking...

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    Posted On:
    1/10/2005 3:29pm

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     Style: Kyokushin Karate

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    Hell yeah! Hell no!
    Quote Originally Posted by ronin69
    Here is the thing, IF you really want to get the most out of 20 rep squats, you need to do them with a weight that you can only do for, lets say 15 reps ( the 15 rep is completed but just barely), then, you take your time and you pump ot as many more as you can, till 20.
    Take as long as you can and don't forget to breathe !!

    To do the 20 rep set with a weight that you CAN do 20 reps with, is "ok" to begin with, but to get the best results, you really need to do it the way I mentioned.
    We're testing him out today to see how much he can actually do.
  5. RoninPimp is offline
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    BJJ Black Belt

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    Posted On:
    1/10/2005 10:26pm

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     Style: Rex Kwon Do

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    Hell yeah! Hell no!
    If he sticks to that program he'll grow like a weed. That's a hardcore old school mass routine. How old is he?
  6. SMF is offline
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    Posted On:
    1/10/2005 10:39pm


     Style: Delusional Idiocy

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    Hell yeah! Hell no!
    Well after 20 I really do feel I am going to pass out and or die so I don't know how i would go with the extra dips/pullups and stuff...and as for the extra 5lbs on the bar all time.... Am I focusing my effort in the wrong place???
  7. VikingPower is offline
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    Yes Koto got his name changed, quit asking...

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    Posted On:
    1/10/2005 10:40pm

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     Style: Kyokushin Karate

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    Hell yeah! Hell no!
    Quote Originally Posted by RoninPimp
    If he sticks to that program he'll grow like a weed. That's a hardcore old school mass routine. How old is he?
    23. Yeah it's how I put on my first weight gain, so I'm sharing it with those trying to get bigger.
  8. VikingPower is offline
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    Yes Koto got his name changed, quit asking...

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    Posted On:
    1/10/2005 10:41pm

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     Style: Kyokushin Karate

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Stupid Mother ‘Frigerator
    Well after 20 I really do feel I am going to pass out and or die so I don't know how i would go with the extra dips/pullups and stuff...and as for the extra 5lbs on the bar all time.... Am I focusing my effort in the wrong place???
    You wipe away the tears and keep going. He had his first workout today and he was screaming like an animal by the second circuit.
  9. SMF is offline
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    Posted On:
    1/10/2005 10:45pm


     Style: Delusional Idiocy

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    Hell yeah! Hell no!
    hmm interesting...the people I know who do them generally just fall over after the 20...seems they've been arsing it all up? Ronin69 whats your take on the three circuits?
  10. Equipoise is offline
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    Certified Fitness Trainer

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    Posted On:
    1/10/2005 10:51pm

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     Style: Chemical Assistance

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    Hell yeah! Hell no!
    I think the mass can be accomplished easier with low reps and heavy weight from hypertrophy. (works for me :-) 39 lbs in 8-9ish months. He's going to get to a point where his gains are going to be geared more toward muscular endurance rather than mass and strength. Also make sure to get his caloric and protein intake to keep good track, not just the things he's eating. What did you mean expand his ribcage? Build his pectorals and anterior delts?
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