20-rep Squat routine once a week?

[Curumo]

Hi all,

I have just started BJJ training and I am really interested in supplementing my training on mat with some gym work on weekends.
I train BJJ 3 days a week,the days I dont train on workdays I do light kettlebell drills/chin ups/push ups and some abs work at home.
I want to add one day of this workout - Super Squats 20 Rep Squat Routine and perform it once a week.
What do you think?
Will it be useful to increase my strenght referring to BJJ/grappling?

 

[DrBdan]

Doing 20 rep squats once/week isn't the best way to get stronger. Can you not lift at least twice/week instead of doing the kettlebell stuff? I would check the FAQ for the Beginner/Intermediate routines thread and do one of the beginner routines two days/week.

 

[Uchi Mata]

Well, any squat routine is going to be better than none, as long as your form's good. Squats are the key to overall strength.

 

[Bleed]

Im so sick of the sticky thing. GO TO THE STICKY. READ THE STICKY.

Why don't you analyze his question first. just because hes new doesn't mean hes not experienced. I even ask questions after 5 years of lifting.

20 rep squats once a week in my opinion can be a very good thing. I use to add them to my SQUAT workout after all my heavy sets of squats. It really blasted my thighs and got them bigger.

It depends on if you are training in MMA or not. If you are, i would leave them alone. They are going to add mass which is a bad thing for mma. IF you arent and want to add some bulk on your thighs, than i would for sure do it. But the key is to do heavy squats first (because once you drop back down to your 20 rep squat weight, the bar will feel really light and it will help you finish your 20 reps).

This way you are doing both heavy squatting and 20 rep squats in the same session. I wouldn't do both twice a week. I would do say....... on MONDAY.. heavy squats followed by 20 rep squats. Then on Thursday do JUST heavy squats.



and remember.. 20 rep squats is not suppose to be easy or not bad. They should be hard every time. But yes... start at a lower weight than you think.


good luck.

 

[DrBdan]

Im so sick of the sticky thing. GO TO THE STICKY. READ THE STICKY.

Why don't you analyze his question first. just because hes new doesn't mean hes not experienced. I even ask questions after 5 years of lifting.

20 rep squats once a week in my opinion can be a very good thing. I use to add them to my SQUAT workout after all my heavy sets of squats. It really blasted my thighs and got them bigger.

It depends on if you are training in MMA or not. If you are, i would leave them alone. They are going to add mass which is a bad thing for mma. IF you arent and want to add some bulk on your thighs, than i would for sure do it. But the key is to do heavy squats first (because once you drop back down to your 20 rep squat weight, the bar will feel really light and it will help you finish your 20 reps).

This way you are doing both heavy squatting and 20 rep squats in the same session. I wouldn't do both twice a week. I would do say....... on MONDAY.. heavy squats followed by 20 rep squats. Then on Thursday do JUST heavy squats.



and remember.. 20 rep squats is not suppose to be easy or not bad. They should be hard every time. But yes... start at a lower weight than you think.


good luck.

Hey you know what? Fuck you. I read his post and gave my reply. He can do Starting Strength, Stronglifts 5x5 or the 2-day split from the FAQ. I think those are all good choices for getting stronger and are better options than doing 20 rep squats once/week. If he goes to the FAQ he can also find links to pages that explain the programs.

Also, you obviously don't understand the point of that 20 rep squat routine if you are telling him to squat heavy before doing it.

You tell me to analyze his post before replying? He said he is doing BJJ 3 days/week and yet you ask if he is doing MMA? So yeah fuck you and your holier than thou attitude.

For the TS, here is the thread I was referring to: http://www.sherdog.net/forums/f13/faq-update-beginner-intermediate-routines-1210858/

 

[belph]

Hey you know what? Fuck you. I read his post and gave my reply. He can do Starting Strength, Stronglifts 5x5 or the 2-day split from the FAQ. I think those are all good choices for getting stronger and are better options than doing 20 rep squats once/week. If he goes to the FAQ he can also find links to pages that explain the programs.

Also, you obviously don't understand the point of that 20 rep squat routine if you are telling him to squat heavy before doing it.

You tell me to analyze his post before replying? He said he is doing BJJ 3 days/week and yet you ask if he is doing MMA? So yeah fuck you and your holier than thou attitude.

For the TS, here is the thread I was referring to: http://www.sherdog.net/forums/f13/faq-update-beginner-intermediate-routines-1210858/

i spent 5 whole minutes multi-quoting that fucker and then you do this. not that i mind because you summed it up much better.


ts listen to DrBdan, he is one of the better regular posters here.

 

[TeddyRoosevelt]

Im so sick of the sticky thing. GO TO THE STICKY. READ THE STICKY.

Why don't you analyze his question first. just because hes new doesn't mean hes not experienced. I even ask questions after 5 years of lifting.

20 rep squats once a week in my opinion can be a very good thing. I use to add them to my SQUAT workout after all my heavy sets of squats. It really blasted my thighs and got them bigger.

It depends on if you are training in MMA or not. If you are, i would leave them alone. They are going to add mass which is a bad thing for mma. IF you arent and want to add some bulk on your thighs, than i would for sure do it. But the key is to do heavy squats first (because once you drop back down to your 20 rep squat weight, the bar will feel really light and it will help you finish your 20 reps).

This way you are doing both heavy squatting and 20 rep squats in the same session. I wouldn't do both twice a week. I would do say....... on MONDAY.. heavy squats followed by 20 rep squats. Then on Thursday do JUST heavy squats.



and remember.. 20 rep squats is not suppose to be easy or not bad. They should be hard every time. But yes... start at a lower weight than you think.


good luck.

Pretty much everything you said in that post is incorrect. Try again.

 

[toonie]

Woo Dr! Ripping butt holes on a Tuesday morning!

Also, you should read the stickys Bleed.

 

[JauntyAngle]

But the key is to do heavy squats first (because once you drop back down to your 20 rep squat weight, the bar will feel really light and it will help you finish your 20 reps).

I am pretty sure this is wrong. Have you read the stickies?

 

[Trexkare]

Im so sick of the sticky thing. GO TO THE STICKY. READ THE STICKY.

Why don't you analyze his question first. just because hes new doesn't mean hes not experienced. I even ask questions after 5 years of lifting.

In 99% of cases that I've seen, "Read the stickies" covers it. They dont say it because hes a noob, they say it because its most likely going to give him the answer hes looking for, and further educate him on the matter, so they dont have to write a 12 paragraph long explanation on it

 

[Curumo]

First of all thanks everybody for your attention and time

I would like to clarify few things:

Of course,I have read the stickies (and all replies to these posts,most of which were not completely useless).Actually,I have taken this idea behind 20-rep squat routine from "FAQ beginner/intermediate routines" post by DrBdan
I have few years of lifting behind my back (I had experience with 5x5,Sheiko etc) and some of these lifting/bb routines were pretty hard (of course if you train heavy) when I was doing this stuff only..Now I am concentrated in BJJ and supplementing these trainings with Smolov or Madcow additional 3 days a week - looks like a too much for me.I have a regular job,a family,second part-time job etc - Honestly, I dont beleive that I can handle 3 BJJ+ 2/3 compound lifting workouts..I thought that it would be more beneficial for me to have some kettlebell circuits+pull ups at home to train my stamina,explosiveness and endurance strenght.
I can do some heave lifting on weekends (the days when I rest and sleep enough) but thats looks like only 1 workout a week in gym..having 2 in a row sounds to me like another pathway to overtraining..
In general,the above are the reasons I came up with this silly idea from post#1..
Looks like I need to think how to have at least 2 workouts/week...Maybe,it should be something like light training on tue/wed and heavy one on Sat
Need to think again:icon_twis

 

[turbozed]

Well whatever you do, don't add 20 rep squats to the end of a heavy squat session. That might be good for bb hypertrophy, but it'll leave you spent and useless for any lower body work later on unless you have some ridic work capacity.

 

[TheBOO]

Hi all,

I have just started BJJ training and I am really interested in supplementing my training on mat with some gym work on weekends.
I train BJJ 3 days a week,the days I dont train on workdays I do light kettlebell drills/chin ups/push ups and some abs work at home.
I want to add one day of this workout - Super Squats 20 Rep Squat Routine and perform it once a week.
What do you think?
Will it be useful to increase my strenght referring to BJJ/grappling?

Thanks for sharing the link.

 

[ChocolateNinja]

First of all thanks everybody for your attention and time

I would like to clarify few things:

Of course,I have read the stickies (and all replies to these posts,most of which were not completely useless).Actually,I have taken this idea behind 20-rep squat routine from "FAQ beginner/intermediate routines" post by DrBdan
I have few years of lifting behind my back (I had experience with 5x5,Sheiko etc) and some of these lifting/bb routines were pretty hard (of course if you train heavy) when I was doing this stuff only..Now I am concentrated in BJJ and supplementing these trainings with Smolov or Madcow additional 3 days a week - looks like a too much for me.I have a regular job,a family,second part-time job etc - Honestly, I dont beleive that I can handle 3 BJJ+ 2/3 compound lifting workouts..I thought that it would be more beneficial for me to have some kettlebell circuits+pull ups at home to train my stamina,explosiveness and endurance strenght.
I can do some heave lifting on weekends (the days when I rest and sleep enough) but thats looks like only 1 workout a week in gym..having 2 in a row sounds to me like another pathway to overtraining..
In general,the above are the reasons I came up with this silly idea from post#1..
Looks like I need to think how to have at least 2 workouts/week...Maybe,it should be something like light training on tue/wed and heavy one on Sat
Need to think again:icon_twis

The 20 rep squat scheme is a bad idea as most have said. I've tried it and its very taxing and really for bulking up. Even if you only have 1 day a week you could still do some type of 5x5 program, you'd just have slower progression.

You could squat, bench, row one week and then squat, press, deadlift another. And stick with the pullups/chinups/dips etc at home... Seemples.

P.S If you can only find about 30 minutes for the gym 3 times a week due to commitments its probs worth just doing 5x5 of squats and another day 3x3 of deadlifts maybe, then you're getting some decent lower body work, especially if you're doing dips and chins at home.

 

[Curumo]

ChocolateNinja

Thanks,I ll probably do something like this....One short workout on wednesday (1 compound and 1 assistance movement) and heavy one on saturday.

 

[FishinWithFredo]

The only correct answer to all questions is Starting Strength.

Pls go.

 

[Hydroximal]

Honestly the first thing that comes to my mind is 5/3/1 on a two day split, no assistance.
Like Squat/Bench then Dead/Press.

SS would be progressing too fast.

 

[LZD]

If you do one heavy day-saturday-you could do squat/bench/deadlift-like SS. On the wednesday you could then do some lighter stuff. Squats, good mornings, lunges, overhead press, chin ups, db bench, db rows are all good choices. Just pick 3 and don't go too heavy.