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20 Rep Squats!!

fitinboise Posts: 73 Joined: 2004/03/17	2006/03/18, 12:33 AM Just wondering if anybody has done this program and what kind of results you have gotten? I am about to finish up a cutting program in 2 weeks and plan on starting a 20 rep squat program. I am sitting around 172ish at 12% bf (hopefully will hit 10% in 2 more weeks) and would like to beef up to 185ish and hopefully maintain 10-12% bf. I have read that it is quite possible to gain 10-15 lbs of lean mass in 6 weeks time, if not more. I am looking forward to the results but not the pain. ha haa =) I believe that any type of regime based around squats can do nothing but pack on muscle. Anywayzz...any feedback would be great!
	2006/03/18, 06:01 AM it's a good program to do for a change...and you can expect a lot of pain and pretty good results...but I wouldn't do it for more than a few weeks....
fitinboise Posts: 73 Joined: 2004/03/17	2006/03/25, 05:10 PM No other feedback?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/03/25, 08:11 PM It hurts, it will build all around mass, and it will teach you how to push yourself mentally. I agree not to do it more than a few weeks. I would NOT try to lose weight while doing this. If you have any specific questions I would be happy to answer. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
mrdeadly99 Posts: 124 Joined: 2005/09/21	2006/03/26, 06:23 PM i was also thinking about trying this routine in about 3 or 4 weeks. what do you mean a few weeks? 2? 3? 4?
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/03/26, 06:39 PM A few is typically three... -------------- Hungry and mean!
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/03/26, 07:12 PM Another option is timed lifts. That is, instead of counting reps, set a timer for 1 minute. Now, use about 70% of your 1RM(you are going to wish it was less :)) and do reps till the timer goes off, 1 solid minute. Doesn't sound like much, try it! You will have to use rest/pause, but do not pause for any longer than is absolutely necessary. -------------- Strength and Honor!
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/03/26, 07:58 PM ouch i would say 4 weeks. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
yadmit Posts: 4,670 Joined: 2003/10/05	2006/03/26, 08:13 PM Gotta say, that sounds like fun in an interesting sorta way. t ============ Quoting from bb1fit: Another option is timed lifts. That is, instead of counting reps, set a timer for 1 minute. Now, use about 70% of your 1RM(you are going to wish it was less :)) and do reps till the timer goes off, 1 solid minute. Doesn't sound like much, try it! You will have to use rest/pause, but do not pause for any longer than is absolutely necessary. ============= -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
fitinboise Posts: 73 Joined: 2004/03/17	2006/03/31, 12:45 AM Thanks for the feedback everyone. I really appreciate it. I am excited to get off of this cutting diet and back into a maintenance/bulk diet. I will have to try that timed lift option also, that sounds like it would work wonders. =)
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/03/31, 11:57 AM The timed lifts are extremely intense. The idea is no matter what it takes, suck it up for the entire minute and do reps. -------------- Strength and Honor!
fitinboise Posts: 73 Joined: 2004/03/17	2006/04/01, 11:56 PM I am gonna take next week as a kind of light week, to give the body a bit of a rest from the last 12 weeks. After that, I am going to start my quest to hit 200 lbs. I was at 170 today for my 12 week pics. I would like to gain 25-30 lbs of lean muscle while maintaining my current bf. Should be fun, can't wait to get started!! =)
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/04/02, 12:34 PM I did the opposite side of rest pause doing low reps....with rest in between....got some strength an dgood size from my arms.... -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
fitinboise Posts: 73 Joined: 2004/03/17	2006/04/03, 11:49 PM ============ Quoting from bigandrew: Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! ============= Loving that quote man!! haa ha I feel the same way. =)
2fingers Posts: 166 Joined: 2005/02/23	2006/04/06, 01:14 PM I love that one too bigandrew. ROFLOL.
J-Mar Posts: 32 Joined: 2006/04/19	2006/04/19, 06:17 AM ============ Quoting from bb1fit: Another option is timed lifts. That is, instead of counting reps, set a timer for 1 minute. Now, use about 70% of your 1RM(you are going to wish it was less :)) and do reps till the timer goes off, 1 solid minute. Doesn't sound like much, try it! You will have to use rest/pause, but do not pause for any longer than is absolutely necessary. ============= I have tried the 20 rep squats many times and ended up hurling outside afterwards.. LOL Never tried the timed squats and may give that a try sometime..
fitinboise Posts: 73 Joined: 2004/03/17	2006/04/19, 06:00 PM Well, if you are hurling, you must be doing something right. =) How were your results for them J-Mar? I have been having some hamstring tightness issues lately so I may hold off a bit before starting 20 rep squats. I really just need to make sure I am stretching out, can't get enough of that.
J-Mar Posts: 32 Joined: 2006/04/19	2006/04/19, 06:17 PM ============ Quoting from fitinboise: Well, if you are hurling, you must be doing something right. =) How were your results for them J-Mar? I have been having some hamstring tightness issues lately so I may hold off a bit before starting 20 rep squats. I really just need to make sure I am stretching out, can't get enough of that. ============= LOL Thanks fitinboise... My workout partner and I go in with alot of intensity on the 20 rep squat days. I don't do them each and every week though.. The results I would say was of course great. Makes it tough to walk the next few days.. lol They do seem to put alot of stress and could lead to injury. Just make sure you keep your proper form. I like to add them to my workouts when im in need of a change or feel im in a rut just going heavy 5 to 8 rep squats. One thing that has helped me out alot and I stated this in a previous post was adding front squats in my routine on the smith machine. Im not one to use the smith as I really hate that thing.. lol But for front squats its really a great addition to my workouts. I workout at a local YMCA and hardly ever see anyone doing front squats or even deadlifts for that matter. There is a good number of members there too.