20 Rep Squats: When, Why, and Where?

[DavidsMMA]

Hey everyone, I was doing some reading (using the Search Button of course) on 20 rep squats and I have to say I'm intrigued. I have been doing the 5x5 approach to lifting, which has been awesome, but I have reached the point in my squatting where I need a reset in weight, which is annoying. I'm sure sticking with my current deal will continue to lead to success, but at the same time, I guess the frustration of not making linear progression has led me to be curious about other programs. Plus, I saw the Mark Rippetoe did it, at least for a while, and he seems to have at least some idea of what he's talking about (understatement of the year).

The point being, why would one take on the 20 rep squats program versus other linear progression programs, such as Starting Strength or the various 5x5 programs?

Of course, I realize that I may have missed some of the information in my looking over the program, so if I just need to search it please just tell me and save yourself the time of being redundant.

 

[Oblivian]

I've done many 20 rep squat sessions in my time training, but I think arranging a program around 20 rep squats is silly. I've never been a fan of that program or the logic behind it.

 

[Gfreak]

20 rep squats are based more on building up mass, not so much about strength.

 

[LegioTitan]

For volume work in the intermediate lifter I prefer things like the Belarussian Squat system. The vast majority of the time the weight is around 80%, reps never exceeding 6 in a set, but there is plenty of volume. Even if you only did the initial loading portion you'd likely gain a might of weight and become more technically proficient.

Avoid technical breakdown over 8 reps can be very difficult and obviously the lifters with younger training ages are going to be more prone to it.

 

[sboone**]

For volume work in the intermediate lifter I prefer things like the Belarussian Squat system

Do you have a link?

 

[LegioTitan]

Do you have a link?

I think Tosa or maybe Bdan have a link to an auto-fill table someone made for the system. If you google "Russian squat routine" it should pop up.

Because it was created in a Bloc country Russia gets the credit. Asshats.

 

[PowerHungry]

It used to be common around these parts that after stalling repeatedly on Starting Strength or another 5x5 type program, people would ask about German Volume Training because it was recommended in Starting Strength (and possibly Practical Programming). People would always say no and instead go with Madcow, Texas Method, or a 20 rep squat program. The 20 rep squat program was recommended because it like GVT is designed about hypertrophy and gaining some cross sectional area.

However, 20 rep squats have fallen out of favor for a variety of reasons. The main reason being that it doesn't noticeable contribute to your max. Seeing as I might do the most sessions of 20 rep squats of anyone on here, I'd say that's accurate. 20 rep squats is more of a gut-check, man-up, ego type accomplishment than "strength training." The old mantra of "anything above 5 reps is conditioning" is a bit apt in this scenario. If I wasn't also doing low reps concurrently with 20+ reps on various days, my max wouldn't move an inch probably.

I think 20 rep squats are a solid inclusion to a training program (if you have the work capacity to handle it) but I don't think they should be the core.

 

[pliftkl]

Seeing as I might do the most sessions of 20 rep squats of anyone on here, I'd say that's accurate. 20 rep squats is more of a gut-check, man-up, ego type accomplishment than "strength training."

This. I do 20 rep squat sessions occasionally, but I do them primarily to see if I can, not because of the training effect that I think they will have.

 

[Oblivian]

It used to be common around these parts that after stalling repeatedly on Starting Strength or another 5x5 type program, people would ask about German Volume Training because it was recommended in Starting Strength (and possibly Practical Programming). People would always say no and instead go with Madcow, Texas Method, or a 20 rep squat program. The 20 rep squat program was recommended because it like GVT is designed about hypertrophy and gaining some cross sectional area.

However, 20 rep squats have fallen out of favor for a variety of reasons. The main reason being that it doesn't noticeable contribute to your max. Seeing as I might do the most sessions of 20 rep squats of anyone on here, I'd say that's accurate. 20 rep squats is more of a gut-check, man-up, ego type accomplishment than "strength training." The old mantra of "anything above 5 reps is conditioning" is a bit apt in this scenario. If I wasn't also doing low reps concurrently with 20+ reps on various days, my max wouldn't move an inch probably.

I think 20 rep squats are a solid inclusion to a training program (if you have the work capacity to handle it) but I don't think they should be the core.

The bold sums up my feelings. I tried saying it earlier, but I'm not great with words.

 

[jhunts]

dont mean to shift the subject here but if your goals were more towards conditioning/endurance versus pure strength (ala running 5k's) would doing 20 rep squats be more beneficial than say a 5x5 method? I read something about doing low rep heavy weights actually hurts your conditioning in way, something about thickening your arteries or something of that nature that lowers endurance in a way, as well as heavy squats require alot more recovery which takes away from your mileage ran. what do yall think? my goals are running, but i do not want to give up teh squats from my training program, would doing some high rep lower weight be better for running than heavy squats?

 

[guilineseguy]

Go for it, there is a reason this program has been around forever. It helped all my other lifts. Part reason I think is the weight you gain during the program (Gallon of milk a day while on the program)

I don't care what people say. When you go from squatting your 5 rep max 20 times. (like you shoud at the end of the program. That is gaining strength. It just doesn't do wonders on your maxes.

Also 20 reppers with test your balls man, see if you have any or not.

 

[guilineseguy]

I think Tosa or maybe Bdan have a link to an auto-fill table someone made for the system. If you google "Russian squat routine" it should pop up.

Because it was created in a Bloc country Russia gets the credit. Asshats.

In Soviet Union Strength routine, creates YOU!!!!!

 

[Tosa]

For volume work in the intermediate lifter I prefer things like the Belarussian Squat system. The vast majority of the time the weight is around 80%, reps never exceeding 6 in a set, but there is plenty of volume. Even if you only did the initial loading portion you'd likely gain a might of weight and become more technically proficient.

Avoid technical breakdown over 8 reps can be very difficult and obviously the lifters with younger training ages are going to be more prone to it.

I believe this is the routine:

Russian Squat Program Generator

There's something to be said for doing a lot of volume between 75% and 85%.

In Soviet Union Strength routine, creates YOU!!!!!

This actually makes sense. I like it.

 

[Gfreak]

I believe this is the routine:

Russian Squat Program Generator

There's something to be said for doing a lot of volume between 75% and 85%.



This actually makes sense. I like it.

Thanks for that tosa, I might actually try that some time. But i find it odd that it says "warning: This program can be VERY difficult to complete". It actually looks fairly mild as far as sets/reps are concerned. Am I missing something about it? lol

Also guilluinese.... I might steal that line :icon_lol:

 

[Tosa]

Thanks for that tosa, I might actually try that some time. But i find it odd that it says "warning: This program can be VERY difficult to complete". It actually looks fairly mild as far as sets/reps are concerned. Am I missing something about it? lol

Some people find some routines more difficult than others. I think, at least here, there's a shift towards volume and frequency, so the routine may not seem that tough, especially compared to, say, smolov. But for someone who's used to squatting once a week, and maybe doesn't push the reps, squatting 3x a week, working towards 6x6 at 80% could be tough.

 

[guilineseguy]

Go ahead. Fair use.

But I have a serious question. Since I live in China, does that apply to me? (supposedly a communist country)

 

[Tosa]

I think "Communist China" would be a suitable update to "Soviet Russia", even if they aren't portrayed as quite the evil empire and foe the USSR was.

 

[ozbrawler]

i do them every other week. dont give a shit what others say but my squat has consistantly been going up since incorporating it into my deadlift day on 531. i dont always do them close to failure though some weeks i go a tad lighter. most weeks are done at 85% 1rm

 

[redaxe]

20 rep squats were great for me. I don't know if they directly increased my 1 rep max or not, but they put between 5-10 lbs of muscle on me in 2 months and made me a whole hell of a lot better at squatting.

 

[Tosa]

i do them every other week. dont give a shit what others say but my squat has consistantly been going up since incorporating it into my deadlift day on 531. i dont always do them close to failure though some weeks i go a tad lighter. most weeks are done at 85% 1rm

I'm pretty sure that if you're getting 20 reps at 85%, you're severely underestimating your 1rm.