how long do you pause between reps near the middle/end?
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
maybe try 60% 1rm to start. I think they are a waste of time, other then 'mental toughness' and making a mess in the gyms garbage can. The problem is, almost nobody can keep good form for a set of 5 reps, let alone 20.
how long do you pause between reps near the middle/end?
No belt, its not a max weight so you dont need it. Plus you end up building endurance in your weak links.
People say that youre supposed to use your 10RM max, but thats pretty fucked. If you do a weight like that, youre going to have to stand there for a few seconds (ie 20-30s per rep) and then try to crank out a bunch of singles. The more conditoned you are the less rest you need, but I think the most important thing is just getting through it period rather than worrying about tempo, number of breaths, etc.
For example, Jesse Marunde did 405 for 20 reps and cranked out 8 quick ones, paused a few seconds for the next 4, and then took significant breaks for the rest. I think it took him like 5 minutes or more to get through the set.
20 rep squats, when done properly, are no joke. People usually just take a weight they can do for 20 reps (which burns in and of itself) and think theyre doing '20 rep squats' but the original program was much harder than that.
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"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
No shit. One of the things I hate about high rep sets is predicting where youll fail. I have no idea what I can do as a 10RM.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
20 reps? Isn't that twice the number you do on your first set of warmups? Or is 20 reps about the number you do when you are finally done with singles on Max Effort day?
i love 20 rep squats. I'm going to use them as a primer after my contest is over. I like the idea of doing a few weeks of high rep squats, and then drop down for heavy weights, and work up in 1,3s or 5s.
beltless, you should be conservative on the weights at first, and then up it the next week x poundage depending on how hard it was.
i don't have the super squats book handy, but you should take as long as you can to get them done. Marunde's squat workout was one of the most impressive things i've seen, with Marshall white's coming in a very very close second. I think both of them go by something like squat 5 reps, breath 5 reps, etc.
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Before christmas Jake and I went out to train with The Sequim Crew for some hi rep squatting here is the video of me hitting 500x16 405x20 315x20 225x20 135x20 with about 5-7mins rest between sets. There's also a little shameless plugging. It's a long video so be patient.
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So no belt, err on the light side re weight at first. Cool.
This is how the guy I'm working with explained them
Quote:
pound out 5, then 3 big breaths, pound out 5, 3 big breaths, pound out
3, 3 big breaths, pound out 3, 3 big breaths, 4 singles with 2-3 big
breaths in between. The breathing gives a momentary recovery and keeps
you from passing out.
I like that he added how the breathing keeps you from passing out. haha greeeaaaaat
Alco, is that guy wearing oly shoes?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I think most powerlifters would get more out of using their belt more.
This is because very few people know how to get added lbs out of a belt. It takes 100s if not 1000s of heavy reps in a belt before you can really get the optimum tightness, right amount of air to hold, where to place the belt (1-2 inches is a huge difference), etc.
Most pl'ers just slap on a belt and dont get a single pound out of it. I get near 100lbs out of my belt. You could say i have a weak 'core', or you could say i know how to use a belt correctly.
this is a bit of a rant now, ill continue..
20 rep squats for a powerlifter are stupid.
-You WILL loose your arch because its hard enough to keep it for 5 seconds, let alone 5 minutes.
-On a 20 rep squat, when you are really stuggling with the weight, your form is also the shittiest. PL is a sport that is huge on technique, sure, nothing compared to oly lifting but learning the mechanics of a perfect PL squat is no easy task because once the weights get heavy, form goes to shit almost always.
They are a good tool for hypertrophy, mental strength, endurance and so on.
Lots of strongman use them because you rarely see an ME squat in a contest. It's all about reps and using enough mental toughness to work through fatigue.
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If the goal is mental toughness/endurance/hypertroph y, does it matter that you can't keep perfect form for every rep? I think as long as you're keeping decent form, you're alright.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
that's just it, after 3, 4 or maybe 5 reps in almost any basic exercise your form goes to hell and that's where injuries and the like happen. look at westside's DE days, its reps of 3's with lots and lots of sets. EXPLODE with every rep, most of the guys that do this method are already as big as they want to get so any mass builders are not needed, where as strength and explosiveness is.
yes, but you're not using enough weight where your form should get sloppy after 5 reps. the 10rm thing is kind of crazy. maybe after weeks of doing it, you'd work up to your old 10rm for 20 reps. i would think a 15-17rm is a decent starting point, as the last few reps should be pretty balls hard.
I don't think you should ever go into an exercise saying that it's ok to compromise form. If it happens, it happens, but you shouldn't go into it thinking that it's ok to do it, because then you don't concentrate, and your form goes to slop.
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One thing is for sure, the 20 rep squat program does jack you up if you follow it to the letter. The reason is because it makes you work harder than you probably normally do and bombards you with enough calories to grow.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
One thing is for sure, the 20 rep squat program does jack you up if you follow it to the letter. The reason is because it makes you work harder than you probably normally do and bombards you with enough calories to grow.
Ya know as bad as 20 rep squats would be, imagine how fucked up it would be to do 20 reps on something like chins, bench press, or deadlifts. Fuuuuuuuuuuuuuuuuuuuuck that.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
405x20 on deadlifts isn't bad at all. jesse marunde hit 451x20 coming off of a hamstring injury. He also did 462x50 reps.
Quote:
I just finished a 20 rep deadlift cycle. Two weeks after the cycle I won the stones in Russia, beating Dave Ostlund and Tarmo Mitt. Both are superb stone lifters and both have beat me on more than one occasion in the past. (i did really crappy on the power stairs though, which was the event that I was trainign high rep deads for...)
Last saturday I one motion loaded a 385 stone 4 times in a row to a 64" box. Then I shouldered the same stone in one motion for 3 singles. I could not do this prior to my 20 rep deadlift routine. Ironically, I lost 8 pounds during the last training cycle do in large part to an extremely high volume of pulling and squatting.
I beleive that every training concept has it's place. Nothing used all the time is correct, and likewise neglecting something all the time is also incorrect.
High rep deadlifting is painful. That's all the reasoning I need to know that I like em!
Also, Mariusz shared with me his training secrets for the power stairs. Included in his weekly training from time to time is 3 sets of 20-30 rep deadlifts. Hmmmm.... Wicked strong and freaky endurance in the back and hams, does high rep deads... maybe there's something to it? I'm going to try it again, but in an every other week format instead of once a week.
Jesse
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20 rep squats
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