20 rep squat routine and variants

[dnoyez]

I know i know This program is as old as dirt.Ive seen it since i started training 20 years ago but i never had the balls to give it a whirl.Any of you meso guys ever run and reap the claimed rewards?If anything looks like it would pack some hypertrophy on the ol quads.

 

[evarthecaveman]

My leg day used to be
6 sets of 20 squat, leg press, stiff legged,hamstring curls. My legs got huge but to be fair I puked almost every time

 

[dnoyez]

My leg day used to be
6 sets of 20 squat, leg press, stiff legged,hamstring curls. My legs got huge but to be fair I puked almost every time

Nice...ive allways felt legs responded size wise with higher reps.120 reps squat sounds brutal.

 

[evarthecaveman]

Nice...ive allways felt legs responded size wise with higher reps.120 reps squat sounds brutal.

It was. I ended up hitting 225 for 6 sets of 20 by the end of it. It would make you sleep like a baby

 

[dnoyez]

I bet...some carbs after would knock you out cold.

 

[dnoyez]

Anyhow here is a simple nice little spreadsheet type calculator if anyone would ever like to do the 20 rep squat method

http://www.20repsquat.com/wp-content/uploads/2015/09/20-Rep-Squat-Workout-Plan.xlsx

Also while im at it even though it was not mentioned here is a smolov spreadsheet as well to plug in...if you recognize the name..you know because you have went to battle with smolov.

http://www.smolovjr.com/wp-content/uploads/2015/01/SmolovJr.xlsx

20 rep squats breathing style and smolov ...those two alone should improve anyones legs period.

 

[showstoppa]

Sc style for me. 2 to 3 sets heavy then one widowmaker set of 20 breathing squats unless i am doing a specific program.

Smovlov is an amazing program for adding strength and size to the legs.

 

[dnoyez]

Sc style for me. 2 to 3 sets heavy then one widowmaker set of 20 breathing squats unless i am doing a specific program.

Smovlov is an amazing program for adding strength and size to the legs.

Yeah you ment dc.. dante cuts to the chace with the dc method.Been tempted at times to jump back on dc for hypertrophy but im all free weights with a home setup(not complaining)but no spotter when you fail on that rp set.

 

[Darman]

Anyhow here is a simple nice little spreadsheet type calculator if anyone would ever like to do the 20 rep squat method

http://www.20repsquat.com/wp-content/uploads/2015/09/20-Rep-Squat-Workout-Plan.xlsx

Also while im at it even though it was not mentioned here is a smolov spreadsheet as well to plug in...if you recognize the name..you know because you have went to battle with smolov.

http://www.smolovjr.com/wp-content/uploads/2015/01/SmolovJr.xlsx

20 rep squats breathing style and smolov ...those two alone should improve anyones legs period.

Thanks brotha! Implying this system starting today, just so happens to be my favorite, leg day!

 

[showstoppa]

Yea meant dc, i type from phone and autocorrect sucks.

Love dc style

 

[dnoyez]

Yea meant dc, i type from phone and autocorrect sucks.

Love dc style

Yeah indeed dc is the go to for growth.

 

[dnoyez]

Thanks brotha! Implying this system starting today, just so happens to be my favorite, leg day!

You know there is a smolov jr for chest as well.I almost ran it but at the moment running sheiko as a couple brothers here are doing it and i just cant turn down a challenge.

 

[lightshift]

I've always preferred high reps with lower weight over heavy weight with low reps. I get much more of a pump and more muscle fibres seem to get shredded during the workout, at least it feels that way for me. The notion of heavier weights are needed for muscle hypertrophy and higher reps are better for definition is complete bro-science in my personal experience. Not to mention you can get stronger and overcome plateaus this way too.