I dunno, but my friend said he'd be disgusted with himself if he found out a quarter of his body is pure fat.

A sample program for someone with good recovery ability might look like this:

* Squat: 1x20
* Pullovers: 1x20
* Stiff-legged deadlift: 1x15
* Pullovers: 1x20
* Bench press: 2-3 x 10
* Bent row: 2-3x15
* Military press: 2-3 x 12



bro.... i found that my whole body pain after doing this after a long period

it is normal, bro

if you are beginner, the soreness can easily last a week
just rest and consume enough protein, then u can recover faster

Squat and Deadlift are dangerous if you are new. Doing it wrongly will cause knee injury. You want to do squats, do without weights first. If you think is easy doing without any weights, you try first then let me know. lulz! And, do it in the right way.

no one ask you straight go for 100kg squat, sure danger la

go for lightweight to learn form of course

every exercise also dangerous if you did it in wrong way, will you jump to 3m depth swimming pool if you dont know how to swim? common sense what?

woot, 20 squat routine. After this 20 squat, no energy to other other workout. I divided my squat into 3 set. 6-8 reps each set.

at first, it is quite hard to do squat. Now my squat poundage already increase to a bit more than my bodyweight I like it

not really out of energy, start from light 1st
what is your 5rm for squat?

my case is :- My 5RM=90kg

90kg-40kg=50kg

in 6 weeek program, 3 workout per week

add 2.5kg every workout, you will reach 95kg squat after 6 week if everything smooth

6week x 3 workout x 2.5kg=45kg+50kg=95kg



dont be afraid to add weight, add 2.5kg EVERY workout if you did well in previous workout, your body can adapt it damn fast



This post has been edited by yeah_guyz: Feb 14 2009, 11:05 AM

UP ! UP UP!!

anyone else doing this program? share it

2nd week now for this workout, so far so good.
today going to squat 1x20x62.5kg

i think nightmare is going to me after i reach 70kg onward

what is 5 RM ? my squat now is 69kg with 7 reps for 3 set. Today going same 3 sets x 8 reps x 69kg (oly barbell + 120 lbs) btw i'm 62kg

This post has been edited by kurtkob78: Feb 14 2009, 01:17 PM

I thought 20 rep squat routine is to do 20 reps, all at once, at a very heavy weight, a weight which you would normally only be able to do much less than 20 reps of?

That's not the 20 rep squat anymore. IT doesn't work that way.

Exactly.

5 RM means 5 Reps MAx
the max weight you can carry at 5reps

in your case, your 7RM is 69kg

yeah, absolutely, all in once

normally they did the weight at 10RM, push for extra 10reps




but i work it in this way, 5RM-40kg
let say my 5RM is 90kg
i will start 20reps squat with 50kg(90-40=50)

and add 2.5kg every workout
6 week program..i am going to finish it at 92.5kg when i reach the end of program
yeah, it is killing

The best idea of this program!

Reps 1-3: Nice and easy. Is there any weight on my back?

Reps 4-6: Starting to feel it. Yes, indeed there IS weight on my back!

Reps 7-9: I am in pain. By the 9th rep, the mind is already telling me to rack the bar and stop the insanity. I truly believe that you must be in this kind of pain by rep 9 or 10 to truly get the effect of the 20 rep squat.

If you get to 9 or 10 and you aren't feeling much, INCREASE THE DAMN WEIGHT! By the 9th rep, your mind should be telling you that this was a damn bad idea.

Reps 10-12: My entire body is screaming out in agony. I tend to look slightly up when I squat so right in my view, on the wall, are the words, "DON'T YOU QUIT!" At this point, I am staring intently at those words. I am already sick to my stomach, and I am starting to wonder if I can get the next 8 reps.

Reps 13-15: Yeah. This was a damn bad idea. I am no longer counting in 3s but instead in 1s. Between each rep, I stand shaking with the weight on my back and breathing like a runaway train. The thought of quitting is overcome by me screaming DOWN! DOWN! DOWN! These reps came up very slow. 5 more baby! 5 more!

Reps 16-17: Very slow and agonizing. Breathing is forceful; heart is pounding a mile a minute. 20 is right around the corner. Just supporting the weight has become a chore. My entire body is shaking. I taste that protein drink as I burp it into my mouth.

Some of it comes out onto my shirt. I don't care. The garage could burn down around me right now and I would not care. I am steely eyed. I am ready. I will get 3 more reps. Do or die baby!

Reps 18-20: Disgustingly slow. My lower body is now numb. I am rising out of the hole but I can't tell. Everything is now painful. Even standing there with the bar, to breathing, to actually squatting. I can no longer tell the difference. Time is standing still.

This is the point were the weak stop and the strong continue. This is the battle that will win the war. The bar cannot beat me. I scream in agony as I rise out of the hole. While breathing, I swear, I spit, I puke. As the 20th rep locks out I have to fight just to get the bar back to the rack.

easy..

lol, please! stinky

Current stat after 2 week of running this program
87.5kg at 29% BF
(i think not so accurate, as measurement on 14 feb is 86.9kg at 30% BF)

i m having trouble in squat.
i m having trouble balancing myself.
its not bout the weight but even whnr i put the barbell on my shoulder, i feel like falling down.

http://www.bodybuilding.com/fun/no_pain_squat.htm

http://www.bodybuilding.com/fun/glen23.htm

got 2 bar position, high and low

and Please Full Squat

nice links.
will try those warmup b4 heading to gym

Just came back from gym
as predicted, 20reps will be getting harder after 70kg
today was squat at 72.5kg, which is around 80% of my 5RM..
it was exciting, i breathe like a cow after reps 15, and felt like my leg going to collapse..lol

How is it for you dude? Can see improvement in mass? I may try it someday if its good.