20 rep sets

[DLmax]

As I said, a lot of them its their job and they get more recovery cos they don't have a day job.

 

[simo74]

Have you actually tried 20 rep squats or are you just guessing they don't work ?

 

[DLmax]

I am comparing it to the most proven programs over time, none of which involve 20 reps. Can't be because all the proven programs are wrong.

 

[simo74]

I get that, but are there not programs that include 20 rep squats that have also shown to improve strength. I wonder whether it matters how long someone has been training. Do 20 rep squats work only for newbies for example? Thoughts?

 

[DLmax]

Just double checked German volume, notorious for the most brutal program and best for mass building. Its 10x10.

 

[DLmax]

Newbies gonna make big gains no matter what if they are serious.

 

[Goosey]

As I said, a lot of them its their job and they get more recovery cos they don't have a day job.

Like any weights program there should be progression, like every time you do 20 rep’s you increase the weight 5%, so ones goal is to squat twenty with one and a half times body weight when they started squatting body weight do you think they have become stronger and muscles bigger??

 

[DLmax]

All exercise results in a response. The correct question is what's the most efficient for your goals given your genetics and why do the successful lifters do about the same rep ranges which doesn't involve 20 reps.

Also I was wrong about east ie Bulgaria, its low reps extreme volume and specificity.

 

[Goosey]

If your do 20 reps at 70% then I think your 1rm is off IMO.

20 reps sounds like pure conditioning, I don't think it would increase strength but would be great prep for say cycling.

in the same way guys can do 50 push ups or pull ups, they will do more and more reps with time but they are not increasing their strength beyond the weight of a single push/pull up.

There's a reason why so many bb'ers stay in the 8-12 rep range for hypertrophy and pl'ers do 5 or less most of the time.

Excluding eastern euro or German volume programs but those programs rely on guys not doing any day job and a lot of kicking guys out of the program if they can't keep up. Different to hobby/sport lifters that do it for fun and have day jobs.

If we could just train then eat and go to sleep, rinse repeat we would all be further along with volume training.

what do you mean then by saying it won’t improve strength

 

[Goosey]

All exercise results in a response. The correct question is what's the most efficient for your goals given your genetics and why do the successful lifters do about the same rep ranges which doesn't involve 20 reps.

Also I was wrong about east ie Bulgaria, its low reps extreme volume and specificity.

That is a stupid answer

 

[DLmax]

OK.

 

[simo74]

I think we can all agree that 20 reps squats with progression will get you stronger at 20 rep squats and will also cause some growth stimulus. Do you think that this would also carry over into an improvement in 1RM. I think it would however It may not be as optimal as another program for 1RM.

 

[Cum Shot]

I try to do high reps for legs, well around 10-20 reps for squats. Can build awesome legs with high reps, its proven.

 

[Cum Shot]

This is the PLing section, didn't realise that. Hmmmmm.....



Shouldn't there be some short fat tubby new zealander hanging around here then?

 

[DLmax]

So we all agree that 20, 30 or 40...100 reps will increase muscle and strength.

So is it efficient and optimal....clearly no.

 

[Big Mick]

I think we can all agree that 20 reps squats with progression will get you stronger at 20 rep squats and will also cause some growth stimulus. Do you think that this would also carry over into an improvement in 1RM. I think it would however It may not be as optimal as another program for 1RM.

Due to my background of martial arts training I am a massive fan of high rep torture sets.

I think a 20 rep squat is the ultimate test, I have taken it to 50 reps, when doing martial arts I used to do 500 rep body weight sets, they were killer and tougher than anything else I have ever done, especially when followed with 500 leg raises and crunches

Does it carry over to 1RM?? Yes and no.

It will certainly give you a better 1RM than not doing them but I would have to say there are more optimal ways of improving your 1RM, that would be less painful and more time efficient.

 

[spartacus]

So we all agree that 20, 30 or 40...100 reps will increase muscle and strength.

So is it efficient and optimal....clearly no.

imo, there is a strong relationship between muscle endurance and strength, although more so for those who do train with higher reps.

when I trained with a runner up in the nabba mr universe, I could easily beat him on reps on 100kg even though he smashed me on heavier weights. he trained very heavy with long rests; I trained with moderate weights, around 60-65% of my max, and short rests. that is why.

if you set your test for progress at 20 reps, which is around 70% of my max for me, then that provides as good as any test to measure progress.

I prefer a 10 rep test, which is around 80% of my max, to measure progress for most exercises.

having worked out my max from the high rep test, i then train on 60-65% of my max for 3-4 sets of 6-10 reps for a number of weeks before testing progress again after a deload week to help adjust training weights.

for example, when i could bench 10 reps on 137.5kg, which works out to around 172.5kg for a single for me, i still mainly trained on 110kg for sets and reps with short rests.

 

[spartysucks]

I try to do high reps for legs, well around 10-20 reps for squats. Can build awesome legs with high reps, its proven.

At your bodyweight and the fact you are juiced to the gills,I expect nothing less than 200 for 20.

 

[Goosey]

Working in the world of 15 to 20 would I’m fact be more efficient and effective for muscle growth which in turn increases strength.

 

[spartysucks]

Working in the world of 15 to 20 would I’m fact be more efficient and effective for muscle growth which in turn increases strength.

Efficient for increasing 1 rep max?there's guys like George Lee man and Matt Middleton who do brutal 20 rep sets but it's where you position it in your training.
Surely if you are approaching a 1 rep max competition,it would be advisable to have your body tuned to lifting a 1 rep all out.not sure if 20 reps with 70% will do that.need a higher %