it's just get into serious workload, last 3 week workout is just warm up lol,

i will post my progress after 6 week, but i dont think alot diff, my diet sucks

saw this when surfing net...lol

http://www.t-nation.com/free_online_articl...arting_strength
T-Nation: Speaking of stupid shit, or rather, crazy shit, a section of your book Strong Enough?: Thoughts from Thirty Years of Barbell Training talked about the mental benefits of 20-rep squats. Can you go a bit more into that?


Rippetoe: This isn't something I dreamed up. Strossen's written about it. Perry Rader's old programs from the '40s and '50s involved 20-rep squats. 20-rep squats are not a beginner's thing, because beginners can't possibly do them correctly. But for an intermediate lifter who wants to take six or eight weeks and grow some legs, 20-rep squats do a marvelous job.

It does make you tough. But most people can't stand to do the damn thing. If you're doing it right, you won't go more than six or eight weeks. You just can't. At least I couldn't, and I'm kind of stupid about that kind of stuff.

For an actual, no shit, set of 20 squats, you're going to pick a weight that you previously thought was your 10-rep max. And you're going to do 10 reps with it. Then you're going to do the 11th rep, and you're gonna breathe a little bit. And finally, you're gonna finish the 19th rep, and Jesus is gonna be talking to you about this time.

Then you're gonna finish the 20th rep, and you'll somehow get it back in the rack, and then you collapse. You'll get tunnel vision and your hearing will change while you're trying to catch your breath. All kinds of weird peripheral central nervous system effects will take place.

What you normally find is that you're laying on the ground, and you think, "Oh my God, I'm so glad that's over with." And then after about five minutes, the realization occurs, "I gotta do this again next week with another ten pounds. Oh shit."

Most people can't deal with that for a long period of time. But it's terribly useful for short periods of time.

Mod, can you please move this to Bodybuilding & Strength Training section?

thanks


allright, some update from me

i've finish the 20reps program for Total of 17 section.
it supposed to be 6 weeks consist of 18section

but i took around 2 month=.= due to packed schedule


20reps x 50kg -----> 20repsx90kg (collapse at 17th reps, my mental failed me)



This post has been edited by yeah_guyz: Apr 29 2009, 09:04 AM

20-reps squat should be a stamina based work out. Strength is not gonna help much but stamina and endurance. I know coz I do 20 reps for 3 times everytime with 10kgs dumbell each.

you might be kidding right?

without strength how to squat body weight(body weight not refering to your BW but is the weight of barbell same as your BW)?

Not exactly true.
When you doing a 20 repper, you're actually taking a 10RM and pushing it out for 20. Sure many would say that if you can do 20 reps with a 10 repper, that 10 repper isn't actually your 10 rep max. It's the amount of mental focus and intensity that makes a 20 repper a strength+size workout.

Personally I gained 3KG's while doing this. So I guess it does work your size and strength. yet I'm aware what you're saying that this isn't the BEST one way to do it. That's true. In fact, there isn't really a "BEST" one method of training thanks to your body's adaptive system.

20 reppers, just work great to shake things up a little bit and push your strength up a little more as well as mental strength. i look at it more as a mental workout that physical

20-reps squat sungguh menakutkan
lullzzz...its definitely mental man..


Chow

Lol, 10kg dumbells . Go 120kg for a start on a barbell. Then look back at what you posted.

PS: Anyone went on RSR lately?

This post has been edited by shanecross: Apr 29 2009, 08:25 PM

Somehow I hate dumbbell squats. Can't seem to ever find the right position to hit the legs hard. Barbell 70 x 20 FTW.

john, when u gonna try 20 rep?
haha i might wanna try...
maybe in 2 weeks times...
i think i will need to do 90kg coz my 10rm is 90kg i guess...

I can only do max 3 reps for 80kg squat. If you are talking about 20lbs dumb bells. I can do 20reps squat and press. You sure feel the burnin' starting from 10reps onwards.

I tried 70 x 15 two days ago, its bearable. I think imma do 80 x 20 the next time I hit the gym. I usually workout at home, so my legs get neglected a lot.

Gonna try this tomorrow for my leg day. xD

Do read the article before trying. It's not something like "Hey I wanna go in and try it". There should at least be some mental prep before getting under there.

Also, have someone count for you.

I've read them both, and I understand it's not simple. I believe I can get myself through the mental stage of it.

And I'm usually the only one in the gym, so nobody'll be counting for me. =/

Good luck let us know how it goes.

Thanks. I'm expecting an exhausting day.

when the time you reach 15th reps onward, your body will shout for STOP!!! lol

i found that our mind and body is amazing, sometime we squat for low reps, around 5 reps, it is hard to finish the last reps, but if you set up your mind, you can really push yourself to the sky. lol
i donno hw to describe...erm in this way perhaps
today i was doing 5x5repx70kg squat, last few reps like quite tough
but hell man, last time i can finish 1x20repsx 85kg without any problem? Mental!

Squat is good, but whenever I do squat, I always afraid that I will hurt the knees. So squat is definitely not my favourite exercise. Sometimes I do 2 sets, sometimes 3. Then I will do dumb bell lunges and leg press moar, and also other. For leg extension and other, I will kasi 4 - 5 sets. So even if I don't do squat, it is still enough to koyak my legs.

I no longer doing 80kg for squat, now max 70kg. 70kg can do about 6 - 8 reps. 40kg, 60kg then 70kg. Doing squat is freakin' hard for me, I don't know why.

it's just your mind, if you are sure your form is correct, add 2.5kg every workout, you will amazed with the result! body adapt the load very fast