Maximum High Rep Squat Frequency

[Kÿle Vezeau]

I was looking through my training log and noticed my progress when I first tried 20 rep squats:

17th: 185 (BW) x 20 test <<Every session after this one was until total failure>>
18th: 185 x 23
20th: 195 x 24
23rd: 205 x 27
27th: 225 x 20
30th: 230 x 21
2nd: 235 x 23
5th: 245 x 20
9th: 255 x 19 :rolleyes:

I was wondering if anybody has ever tried comming back to high rep exercises for just a few weeks (2-3) every few months (4-5) and still seen gains while going all out ?

I did them again after about 17 weeks of regular low rep training, (my training cycle) and managed to stack on another 20 lbs + 1 rep, to get to 275 x 20. (In 2 weeks)

I'm going to be hitting these again in about 15 weeks, but I'm wondering if any of the guys (or gals) know how long I can keep training these until I cant do 2 sessions in one week and see gains. Any account of personal experiences would very appreciated.

(BTW, I'm aware that my initial progress is somewhat unusual )

Thanks !

Kÿle

[Jesse Marunde]

I've tried twice a week 20 reppers and I make gains as long as I'm barely doing anything else. I couldn't train events and do 20 reppers twice a week. My preference is to do a 20 repper on tuesday, a low volume front squat on thur, and events on sat. as soon as I get freaky on the 20 reppers I lower my event training volume and drop front squats. I can only do one REAL limit 20 repper a week. And even then I can only keep it up for 2-3 weeks before I need more recovery.

Jesse

[Yan]

are you guys talking breathing squats? and only 1 set? and what about accessory work? sorry for the q's but i'm really trying to get a better grasp on strength training (i BB'ed for so long, it was tough to start thinking about working movements instead of muscles).

[Kÿle Vezeau]

are you guys talking breathing squats? and only 1 set? and what about accessory work? sorry for the q's but i'm really trying to get a better grasp on strength training (i BB'ed for so long, it was tough to start thinking about working movements instead of muscles).


Yes, 20 rep breathing squats, 1 set to absolute failure (so they often exeeded 20 reps despite adding weight each session)

I followed the Super Squats routine with a few modifications: substatuted the militaries for bradfords and benched with a wide grip, then I added a set of tri press downs after the curls. And I stood on a 3" block for the stiff legged deadlifts.

I was doing it for conditioning and I had an injured shoulder so I couldnt do any heavy upper body work.

[Yan]

Yes, 20 rep breathing squats, 1 set to absolute failure (so they often exeeded 20 reps despite adding weight each session)

I followed the Super Squats routine with a few modifications: substatuted the militaries for bradfords and benched with a wide grip, then I added a set of tri press downs after the curls. And I stood on a 3" block for the stiff legged deadlifts.

I was doing it for conditioning and I had an injured shoulder so I couldnt do any heavy upper body work.

bradford's? have any idea where i can find the super squats program?

[SqeezeMasterFlash]

Here's a link for Super Squats

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1200&variation=&aitem=3&mitem=47

[patrick w.]

I love that book. A really great read.

[Colin Gordon]

Less than BW 2/week, BW+25% 1-2/week, 150+%BW 1/week is what I would suggest. Its certainly what I've found with the 150+%.

[Kÿle Vezeau]

bradford's? have any idea where i can find the super squats program?

http://www.defrancostraining.com/articles/images/t-mag/skinny/311west30.jpg
http://www.defrancostraining.com/articles/images/t-mag/skinny/311west31.jpg
http://www.defrancostraining.com/articles/images/t-mag/skinny/311west32.jpg

That's a bradford press, just press enough to clear your head and go back and forth as you would with a Rocky press.