I've been doing the 20 rep thing and i can see improvement already. I just apply it to everything and go light...find my tolerances. I usually end up spending an hour and a half doing that.
Originally Posted by Koto_Ryu
I'd want to see resources on this as well as a comparison of a program using periodization versus this method. Are you sure it was a 100lbs just from doing sets of 20 squats? 33 lbs a year for three years is a lot just to be achieved from this. What is your exact routine concerning the set of twenty? Along with this I don't see how this can help maximal strength as this method is primarily focusing on hypertrophy. (sp kind) The excessive TUL is also going to gas the IIB within a minute and the IIA within 2 tops, not to mention the probable nerve/fiber damage. The t-nation post was also just written by some guy suggesting it, it wasn't one of their articles posted by a CSCS with citations.
Do I know exactly how it works? I have some ideas, but no, not really. Does it produce results? Why not ask the few people here who've tried it out and seen some results with it. HIT is a huge fan of them, though it's probably the only reason why they see results from their workouts is by doing 20-rep squats.
I just do a few warm-up sets (no more than about 5-6 reps with a very light weight) then do 1x20 for my regular squat routine, collapse, get my breath back, and continue the best I can. I don't do very much else that day.
Since you are adding 5lbs whenever possible, if you're doing it twice a week that's approximately 40lbs in one month added to your squat. My friend Dennis has been lifting for approximately nine months now, and went from a mere 70 to over 300 in his squatting. Doesn't sound too impressive, but this is training the squat maybe once a week after the routine, only training about twice a week. He trains with me and I only do squats once a week. He also put on approximately 12-15 pounds in those eight weeks (don't remember exactly), he could have actually gained more but he didn't stick to the diet too well.
Obviously there must be some benefit if people talk about it in strength training forums all over the world, and it's been around for several decades.
If you want books by guys with credentials:
And website links:
And if you think 20 is bad, check out this 218x98:
I am surprised that the 20 rep squat is still being debated.
BTW, its not "pick a weight you can do ONLY 10 times and do 20", its pick a weight that you NORMALLY would do if you were gonna do 10-12 reps on that set and NOT reach failure.
As for NEVER train to failure.
I hoped that we were all past the use of the word "never" by now.
So if we go the way of the Middle Path, as the Buddaha suggests, it would be to use the 20-rep squat as another training tool, and not exclusively. I think I'm gonna go try this at the gym today, as it is one of my squat days.
Buddha was fat. I wouldn't take any tips from him on how to exercise.
Buddha was not fat, at least the historical Buddha, the Indian prince Siddharta Guatama. He fasted under a tree for 40 days and nights contemplating the best way for a man to live. I think the fat Buddha is primarily a Japanese interpretation, though I could be wrong about that. All the statues of the Buddha I own show him as a very skinny gentleman.
The fat Buddha is the the Laughing Buddha, not Siddharta Guatama. Buddha isn't just a specfic person.
I bet Jesus' dad could kick Bhudda's dad's ass.
Well that's where you're wrong, PL, because in Buddhism, there is no ass to kick.