Correct form is the single most important aspect of doing any sort of weight lifting exercise. In this respect, this young fellow is guilty of several crimes: 1) (deep) squatting without sufficient flexibility to maintain correct lower back position, 2) rapid descent and bouncing at the bottom puts extreme stress on knees and back, 3) poor stability in between reps. I can only hope he hasn't injured himself in the meantime.
Message to several posters: 20 rep is not the problem, poor form is.
Squats done with twenty rep sets like this are very hard but I found them not very useful for high end strength. BTW, my best was 300 x 20 done close stance deep. I wouldn't recommend them unless you just want a challenge for a set period of time. Mental toughness is a good thing, but I lift weight to get stronger. I've also tried superslow , HIT etc. and found myself slightly bigger, no stronger and definitely not faster. At 47 I can still do 3X bodyweight deadlifts and 2.5X bodyweight sq.
@irondoc1963 That has been my experience as well! Since the video was posted, I worked up to 310 x 20, DEEP. I subsequently injured my hip deadlifting and took 8 months off lower body work in general. I am now CLAWING my way back but will likely stay away from the 20 rep scheme. Merely HOLDING the heavy poundages for 3-4 minutes on end is crippling, physically as well as mentally and does not offer the absolute strength gains gained from 5x5 type training for example.
I went from 185lb squat to 355 in a month so Super Squats works. You have to remember to take no less then three HUGE breaths in between each rep. And of course a gallon of milk a day hehe.
Hey doc, I have to ask: is soreness your goal? Why are you so concerned with how "tough" your program is, and not with the results that you get from it?
No one will give you a medal for "working HARD" in the weightroom, so you might be better off concerning yourself with results than with effort.
Of course I have the book. It's a classic. Undoubtedly, 20 reps squats are a "true test." Until you've deep-squatted 20+ with heavy weight, you've HARDLY been TRAINING. At times, after having completed a SINGLE SET, I am sore for 5 days.
what about the hypertrophy , can i keep the muscle from growin ,well as much as possible (im a practitioner of a sport that wouldnt tolerate extra pounds ) but i can cefinately use the power .
@ahmednabil irstly, I would recommend practicing the SPORT in which you wish to improve. Training is sport specific.
Regarding your question, I have always found that HIGH rep scheme/SLOWER movements/LIGHTER weights will minimize the bulk and promote significant strength development. Maintain TUL's 60-90 seconds. [CONT]
@DrBrettOsborn The opposite (LOW rep/FAST/HEAVY) will maximize bulk (fast-twitch fibers are glycolytic and glycogen storage accounts for the enlarged appearance of muscles) and allow for the development of "power." 20 rep squats are a nasty hybrid of the above schemes: you will develop endurance (in the squat movement) AND still build a significant amount of bulk, particularly as the weight escalates to 300-400 lbs (for a 175 lb individual, for example).
@ahmednabil The opposite (LOW rep/FAST/HEAVY) will maximize bulk (fast-twitch fibers are glycolytic and glycogen storage accounts for the enlarged appearance of muscles) and allow for the development of "power." 20 rep squats are a nasty hybrid of the above schemes: you will develop endurance (in the squat movement) AND still build a significant amount of bulk, particularly as the weight escalates to 300-400 lbs (for a 175 lb individual, for example). [CONT]
@ahmednabil Your ENTIRE body will grow especially if well nourished. But still you will NEVER develop the squatting POWER of a powerlifter using this scheme.
For you, I would recommend SPORT-SPECIFIC training AND a HIT type routine (read Jones or Darden). And remember, there are reasons why a 1200 lb squatter CANNOT run a marathon. Nor can an endurance athlete bench 500 lbs. It's usually ONE OR THE OTHER, BUT NOT BOTH.
@DrBrettOsborn The opposite (LOW rep/FAST/HEAVY) will maximize bulk (fast-twitch fibers are glycolytic and glycogen storage accounts for the enlarged appearance of muscles) and allow for the development of "power." 20 rep squats are a nasty hybrid of the above schemes: you will develop endurance (in the squat movement) AND still build a significant amount of bulk, particularly as the weight escalates to 300-400 lbs (for a 175 lb individual, for example). [CONT]
Dude thats good you remind me of one of my football coaches who now plays for The university of miami he set the school record of 225 for 31 squats perfect form. But he lmost knocked out once he racked the weight lol
No, squats should NOT hurt your lower back. Your lower back should only be strengthened by STRICT FORM squats. The fatigue you may be experiencing will likely dissipate over time as your paraspinals adapt and get stronger.
love the display of good form and effort there doc. maybe you left a couple in the tank though? you aren't done until you're on the floor and the bar is on the pins, I say. Then again I haven't done a 20 repper in a long time, so easy for me to say.
You are 100% correct. My weekly goal however is to meet the 20 rep requirement and continue to progress UNTIL I fail (under a heavier load). That's when the REAL work begins...
Yo, I'll try to post soon man, gotta get hold of a camera, my power rack is soon to be set up, so no more gym either. Keep going dude, keep the memory of the likes of Joe Hise, Peary Rader and Mark Berry alive!
I would have agreed but just finished reading Moment Arm Exercise, and questioning whether mid range squats aren't better, and ending within 90 seconds... Great effort though, best with all your goals and progress.
I am unfamiliar with that title. My thought is to keep things SIMPLE; no fancy protocols. BASIC ANABOLIC exercises with proper form (full range), I believe, are best for the average individual. Feel that heavy weight, bust your ass during training sessions and eat well. SIMPLE stuff.
I will check out that book and do appreciate your comments!
One day I will start the 20rep squats & milk program. At the moment I'm fixing up a problem which showed up in the 2nd week of smolov squat program & I injured my lower back from having anterior pelvic tilt, so naturally I'm sticking with transverse ab workouts & stretching quad/hip flexors for now.
I appreciate the comment. 20 rep squats are brutal BUT well worth the effort. You will GROW stronger globally, not just in your legs. They are a must as far as I'm concerned... Scrap the leg extensions and presses and GET SERIOUS! No cheat reps. Ass to the calves...
I do not follow the "gallon of milk per day protocol" as I am intolerant of the lactose (as is a large percentage of the population). If I could however, I would. Stick with skim to minimize the saturated fats.
its also good to avoid overtraining, doing one set
EmotionalShredd 5 months ago
Everyone who says "you shouldn't be doing 20 reps", should read the book "super squats".
ponyaa1711 7 months ago
Think it's time to add more weight onto the bar mate..
0ggi 10 months ago
Get rid of the music. Nice effort though.
spudnutsncoffee 1 year ago 3
Correct form is the single most important aspect of doing any sort of weight lifting exercise. In this respect, this young fellow is guilty of several crimes: 1) (deep) squatting without sufficient flexibility to maintain correct lower back position, 2) rapid descent and bouncing at the bottom puts extreme stress on knees and back, 3) poor stability in between reps. I can only hope he hasn't injured himself in the meantime.
Message to several posters: 20 rep is not the problem, poor form is.
hpmarro 1 year ago
Squats done with twenty rep sets like this are very hard but I found them not very useful for high end strength. BTW, my best was 300 x 20 done close stance deep. I wouldn't recommend them unless you just want a challenge for a set period of time. Mental toughness is a good thing, but I lift weight to get stronger. I've also tried superslow , HIT etc. and found myself slightly bigger, no stronger and definitely not faster. At 47 I can still do 3X bodyweight deadlifts and 2.5X bodyweight sq.
irondoc1963 1 year ago
@irondoc1963 That has been my experience as well! Since the video was posted, I worked up to 310 x 20, DEEP. I subsequently injured my hip deadlifting and took 8 months off lower body work in general. I am now CLAWING my way back but will likely stay away from the 20 rep scheme. Merely HOLDING the heavy poundages for 3-4 minutes on end is crippling, physically as well as mentally and does not offer the absolute strength gains gained from 5x5 type training for example.
DrBrettOsborn 1 year ago
@DrBrettOsborn Exactly, I've used a periodization approach and a Westside style protocol with success in the past.
irondoc1963 1 year ago
I went from 185lb squat to 355 in a month so Super Squats works. You have to remember to take no less then three HUGE breaths in between each rep. And of course a gallon of milk a day hehe.
roybobaggins 6 months ago
Hard woork :D
Gamosniper 1 year ago
Nice going this vid solves all kind of depth ,poundage, and pace questions i had.
313PATRIOT 1 year ago
great work!
PRUSSA 1 year ago
Hey doc, I have to ask: is soreness your goal? Why are you so concerned with how "tough" your program is, and not with the results that you get from it?
No one will give you a medal for "working HARD" in the weightroom, so you might be better off concerning yourself with results than with effort.
Just sayin'.
braddotlifeaholic 1 year ago
Of course I have the book. It's a classic. Undoubtedly, 20 reps squats are a "true test." Until you've deep-squatted 20+ with heavy weight, you've HARDLY been TRAINING. At times, after having completed a SINGLE SET, I am sore for 5 days.
Nothing else needs to be said...
DrBrettOsborn 1 year ago
@DrBrettOsborn
what about the hypertrophy , can i keep the muscle from growin ,well as much as possible (im a practitioner of a sport that wouldnt tolerate extra pounds ) but i can cefinately use the power .
any advice
ahmednabil 1 year ago
@ahmednabil irstly, I would recommend practicing the SPORT in which you wish to improve. Training is sport specific.
Regarding your question, I have always found that HIGH rep scheme/SLOWER movements/LIGHTER weights will minimize the bulk and promote significant strength development. Maintain TUL's 60-90 seconds. [CONT]
DrBrettOsborn 1 year ago
@DrBrettOsborn The opposite (LOW rep/FAST/HEAVY) will maximize bulk (fast-twitch fibers are glycolytic and glycogen storage accounts for the enlarged appearance of muscles) and allow for the development of "power." 20 rep squats are a nasty hybrid of the above schemes: you will develop endurance (in the squat movement) AND still build a significant amount of bulk, particularly as the weight escalates to 300-400 lbs (for a 175 lb individual, for example).
DrBrettOsborn 1 year ago
@ahmednabil The opposite (LOW rep/FAST/HEAVY) will maximize bulk (fast-twitch fibers are glycolytic and glycogen storage accounts for the enlarged appearance of muscles) and allow for the development of "power." 20 rep squats are a nasty hybrid of the above schemes: you will develop endurance (in the squat movement) AND still build a significant amount of bulk, particularly as the weight escalates to 300-400 lbs (for a 175 lb individual, for example). [CONT]
DrBrettOsborn 1 year ago
@ahmednabil Your ENTIRE body will grow especially if well nourished. But still you will NEVER develop the squatting POWER of a powerlifter using this scheme.
For you, I would recommend SPORT-SPECIFIC training AND a HIT type routine (read Jones or Darden). And remember, there are reasons why a 1200 lb squatter CANNOT run a marathon. Nor can an endurance athlete bench 500 lbs. It's usually ONE OR THE OTHER, BUT NOT BOTH.
DrBrettOsborn 1 year ago
@DrBrettOsborn
thank you for the clarification ,i do practice sport specific ofcourse its all about that , and
HIIT too . at some point i found the weight training necessary after plateau .
thanks Doc. i really appreciate this .
ahmednabil 1 year ago
@DrBrettOsborn The opposite (LOW rep/FAST/HEAVY) will maximize bulk (fast-twitch fibers are glycolytic and glycogen storage accounts for the enlarged appearance of muscles) and allow for the development of "power." 20 rep squats are a nasty hybrid of the above schemes: you will develop endurance (in the squat movement) AND still build a significant amount of bulk, particularly as the weight escalates to 300-400 lbs (for a 175 lb individual, for example). [CONT]
DrBrettOsborn 1 year ago
Nice! im finnaly at Double Plate for 20 reps!
great job mate!!
I have the book supersquats, do you?
People dont belive me when i say this is the hardest work out you'll ever do...
theres no way you can half ass this, you have to have complete intensity to get all 20 reps .:D
PRO!
Howie262 1 year ago
nice form
nikkolodien 2 years ago
Dude thats good you remind me of one of my football coaches who now plays for The university of miami he set the school record of 225 for 31 squats perfect form. But he lmost knocked out once he racked the weight lol
305BoondockSaint 2 years ago
Your a savage dude... anything over 12 reps for my legs and I cant handle it lol.... but can squat 405 for 3 lol
njshoremortgage 2 years ago
Great job mate, thats awesome, good posture and controlled movements, thats what its all about ! Keep up the good work
hgmonroy 2 years ago
Comment removed
DXvsnWo1 2 years ago
That was awesome 235lbs is up there imho.
Quick question, aside from the bar grinding into your back, does your lower back start to ache pretty bad at about rep 12 or so?
Just curious to see if my form is correct.
yesitisthere 2 years ago
No, squats should NOT hurt your lower back. Your lower back should only be strengthened by STRICT FORM squats. The fatigue you may be experiencing will likely dissipate over time as your paraspinals adapt and get stronger.
DrBrettOsborn 2 years ago
love the display of good form and effort there doc. maybe you left a couple in the tank though? you aren't done until you're on the floor and the bar is on the pins, I say. Then again I haven't done a 20 repper in a long time, so easy for me to say.
tzlifts 2 years ago
You are 100% correct. My weekly goal however is to meet the 20 rep requirement and continue to progress UNTIL I fail (under a heavier load). That's when the REAL work begins...
Appreciate the remarks.
DrBrettOsborn 2 years ago
I worked up to 264 pounds for 20, at 78kgs bodyweight, 21 years old
jiujitsuboy 2 years ago
EXCELLENT! Post some vids... And they'd best be deep squats (ass to the calves), else they don't count.
I love to see good, hard work...
DrBrettOsborn 2 years ago
Yo, I'll try to post soon man, gotta get hold of a camera, my power rack is soon to be set up, so no more gym either. Keep going dude, keep the memory of the likes of Joe Hise, Peary Rader and Mark Berry alive!
jiujitsuboy 2 years ago
I would have agreed but just finished reading Moment Arm Exercise, and questioning whether mid range squats aren't better, and ending within 90 seconds... Great effort though, best with all your goals and progress.
ss153015 2 years ago
I am unfamiliar with that title. My thought is to keep things SIMPLE; no fancy protocols. BASIC ANABOLIC exercises with proper form (full range), I believe, are best for the average individual. Feel that heavy weight, bust your ass during training sessions and eat well. SIMPLE stuff.
I will check out that book and do appreciate your comments!
DrBrettOsborn 2 years ago
phew, looks good, david and rolando have been hitting the legs pretty hard. i may need to follow in your footsteps!
-Corey
ouitstrue 2 years ago
Good job ;)
One day I will start the 20rep squats & milk program. At the moment I'm fixing up a problem which showed up in the 2nd week of smolov squat program & I injured my lower back from having anterior pelvic tilt, so naturally I'm sticking with transverse ab workouts & stretching quad/hip flexors for now.
funk192 2 years ago
When Squat Racks Attack :) Good work man! :)
msmith1845 3 years ago
dr.ken i had the privilage to meet and my trainer was a trainee of him
99td 3 years ago
That is brutal, man. Not too many people have the guts to follow the 20 squat program. Great work. Great form.
Is this the squats and milk program, by the way? Do you drink the recommended gallon of milk a day?
amphymixis 3 years ago
I appreciate the comment. 20 rep squats are brutal BUT well worth the effort. You will GROW stronger globally, not just in your legs. They are a must as far as I'm concerned... Scrap the leg extensions and presses and GET SERIOUS! No cheat reps. Ass to the calves...
I do not follow the "gallon of milk per day protocol" as I am intolerant of the lactose (as is a large percentage of the population). If I could however, I would. Stick with skim to minimize the saturated fats.
DrBrettOsborn 3 years ago
good stuff im doing this program right now and there nothing better. up to 275 for 20 kid good luck
99td 3 years ago
EXCELLENT! Post some vid. That's how we improve ourselves and one another...
DrBrettOsborn 3 years ago
Can't tell for sure but depth looks pretty good!!!!
RKBURNS 3 years ago
hey this is tammiis son and u might out do me on squat but i do believe i can take u on any upper body workout yours truly, kyle riley
stayfly581 3 years ago
Just Plain Awfully Nasty and The Way It Should Be Done!
exarchives 3 years ago 2