The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Page 1 of 2 12 LastLast
Results 1 to 10 of 14

Thread: 20 rep squats

  1. #1
    RTW
    RTW is offline Junior Member
    Join Date
    Nov 2008
    Posts
    10

    Default 20 rep squats

    I saw this board and I am slightly familar with Pavel's training, so I thought maybe someone here can answer this question.

    I am a 24 year-old powerlifter, 5'10" 220, with 16.5% bodyfat. I am taking some time off from powerlifting to loose fat and gain some mass. I want to be 220 with 7-10% bodyfat.

    I am not real familar with the super squat apporoach, I know my legs have responded great from the heavy squats with low reps, but I want to gain more size (thighs are around 30 inches). Has anyone used this routine, and will 20-rep squats really build that much size??
    Thanks,
    Rick Walker

  2. #2
    Griff0352 is offline Senior Member
    Join Date
    Nov 2008
    Posts
    150

    Default Re: 20 rep squats

    My god, your thighs are as big as my waist. You wanna get bigger? More power to you killer.

    Semper Fi,
    Comrade Griff

  3. #3
    Wesley is offline Junior Member
    Join Date
    Nov 2008
    Posts
    9

    Default Re: 20 rep squats

    Rick,

    According to some of the Old School trainers, the 20 rep squat will definitely build mass. Not sure why you want the extra mass but since you do go for it! John McCullum (sic) stated in a Milo article that it has to be 20 by God Hard squats, Like what you would usually do for 10 reps and stretch it to 20, I am almost sure that you mass gains are going to go toward your hips and glutes also

    Good Luck

  4. #4
    Dano is offline Senior Member
    Join Date
    Nov 2008
    Posts
    1,768
    Blog Entries
    2

    Default Re: 20 rep squats

    Have you really evaluated why you want to gain mass? You can obtain unreal strength with minimal increases in bodyweight.
    Dano

  5. #5
    RTW
    RTW is offline Junior Member
    Join Date
    Nov 2008
    Posts
    10

    Default Re: 20 rep squats

    Dano-
    Right now I am pretty satisfied with my strength. I just feel like I am big but not as muscular as I should be. A lot of guys in my weight class are 220 and ripped and are handling weights that are far beyond my reach (like a recent 1000 pound squat by Chuck V. from Westside, a 733 bench by George Halbert, Also from Westside.)

    I feel if I tighten up and try to get my bodyfat down to 7-10% but keep my bodyweight at 220, I will be able to handle more weight. The theory is that more force can be produced by larger muscles, IF the muscles are trained properly. That is why I want to loose fat but gain muscle. The ripped, huge powerlifters always seem to handle more weight then the puffy ones!!
    Thans for responding-
    Rick Walker

  6. #6
    RTW
    RTW is offline Junior Member
    Join Date
    Nov 2008
    Posts
    10

    Default Re: 20 rep squats

    I want the extra muscle mass so i can stay at 220 but lower my bodyfat to be a more productive 220 pound lifter. THanks for responding-
    Rick Walker

  7. #7
    RTW
    RTW is offline Junior Member
    Join Date
    Nov 2008
    Posts
    10

    Default Re: 20 rep squats

    I want mass, but I want to stay at 220. I want to lower bodyfat, while gaining muscle to become a more productive 220 pound lifter.
    Thanks for responding,
    Rick Walker

  8. #8
    Guinness is offline Senior Member
    Join Date
    Nov 2008
    Posts
    268

    Default Re: 20 rep squats

    I've done it and it was the hardest workout I've ever done. I can't say I gained a ton of mass from it, but then I don't put on muscle that easily. Looking back it, was something I'm proud I did (302x20 @ 165 lbs) and it will build a lot of mental toughness, especially when you get to reps 15-20. I think one reason it's legendary for mass is that it will make you absolutely ravenously hungry -- you'll be wanting to (as McCallum said) "eat everything that doesn't bite back". So I don't know that it's the best for someone wanting to lean down.

    Besides, it seems to me that a 10-12 RM is too far away from the "powelifting range"... I understand wanting to get bigger, but have you considered Pavel's Bear program? I'd think 10-12 sets of 5 or 6 would keep your weights heavier and still let you get bigger, without the horrible wiped out feeling that all-out 20-rep squats will give you.

    But if you want to try it, and you're that big already, I'm sure the 20-reps will bulk you up.... Especially with lots of milk.

  9. #9
    RTW
    RTW is offline Junior Member
    Join Date
    Nov 2008
    Posts
    10

    Default Re: 20 rep squats

    I havent heard of Pavel's Bear program-can you briefly explain it??
    Rick Walker

  10. #10
    Guinness is offline Senior Member
    Join Date
    Nov 2008
    Posts
    268

    Default Re: 20 rep squats

    You really need the book, but it's a variation of the regular PTP only with an eye towards mass. You basically do 5 reps for many sets, as many as 15-20. You take little rest between sets. It's kind of like a typical 5 sets of 10 mass program only flipped over -- this way the total weight lifted is much heavier. Many have reported good gains with it... Please check Glenn Sunshine's link under the articles section to the left

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close