20 reppers for the first time..

[Jamie T]

hey gang.. did my final workout before next weekends comp... it was squat day.. so decided to do a 20 repper .. i hadn't done them in a couple of years.. so i went 135 x 10, 225 x 10 and 315 x 10 and then i went 225 x 20 and i was totally done.. i had to pack the rest of my work out in.. so the questions are.. how big of weight jumps do i take and where do i do them in my workout.. i typically squat then fronts or zetchers and then RDL 's..suggestions??? thanks

Jamie

[Jesse Marunde]

we do em on tuesday. one set, once a week. 20 pound jumps starting 120 bellow our planned best. 6 total workouts then switch to something else.

Jesse

[John Hughes]

Ouch do they ever hurt. I hit a PR at 350x1 then dropped to 225 and did 3 sets of 20, 16 and 12. Man my body is spent.

[Jamie T]

jesse

idoes anyone know of some kind of correlation between max singles and 20 rep ranges.. i ask because i read the the reply from Mr Huges ( nice work on the PR, John) and my PR single is close to 200 lb heavier and we do 20's with the same weight??? i am perplexed..

[Kÿle Vezeau]

Ouch do they ever hurt. I hit a PR at 350x1 then dropped to 225 and did 3 sets of 20, 16 and 12. Man my body is spent.

Wicked Volume !

[patrick w.]

jesse

idoes anyone know of some kind of correlation between max singles and 20 rep ranges.. i ask because i read the the reply from Mr Huges ( nice work on the PR, John) and my PR single is close to 200 lb heavier and we do 20's with the same weight??? i am perplexed..


hitting a 1RM and squatting for 20 are different in terms of muscle fiber recruitment. You can be awesome at a one rep squat but your endurance may be in the shits when it comes to anything over 8 reps. Your explosive power and the firing of maximal motor units may be spot on. However, when squating for 20 reps that wont do you much good as you are wokring with a greater amount of TUT. At some point you will get winded if you are not strong in the higher rep range.

[John Hughes]

Thanks guys. I have a hitch when it comes to getting anything over like 3 reps at a weight. So I tried to fix that come Monday(next squat day).

[Jesse Marunde]

Jamie, it could be an issue of squat depth in regards to John's squat performance compared to yours. Certainly no disrespect is intended. I'd have to see video of each of you to compare. Depth makes a big difference as does body type and technique used.

I prefer to squat in a low bar power style when squatting heavy. for high rep squatting I go high bar olympic style. low bar squatting blows my back out long before I reach 20. I can grind out high bar squats in the high rep range much better.

Jesse

[John Hughes]

Jamie, it could be an issue of squat depth in regards to John's squat performance compared to yours. Certainly no disrespect is intended. I'd have to see video of each of you to compare. Depth makes a big difference as does body type and technique used.
Jesse
Sounds more like a complement Jesse, thanks. Should have a vid up soon over at MMI and some pics too. But let's just say afterwards I was sore for about 3 days straight.

[Jesse Marunde]

only 3 days???!?!? then you didn't go hard enough hahaha . just messin bro. Ya a REAL 20 repper will goof you up for several days at least...


Jesse

[Gene Getman]

Yeah 20 rep squats are ridiculous! I like to throw a weight that I could only do 15 at best and TRY for 20. My best is 405 x16 I went for 17 and couldnt even stop it from going down good thing I had the pin in the power rack set to just below, below parallel.

[Paul Sazy]

Do you guys do the 20 rep squats just for endurance or is it for size also? The reason I ask is that my legs are already large and I don't really need them to get bigger. I'm still putting together my workout program.

[Jesse Marunde]

I do them in prep for a heav ysquat cycle. it gets all the soreness out of the way. I always gain sizew too, but over my whole body, not just on my legs.


Jesse