20 repetition squats

[Guest guest]

This is a legendary program but I always had a question. The traditional version

calls for taking your 10 rep max and grinding out 20. Now it always seemed to me

that if a certain weight was a true 10 rep max then a priority it would be

impossible to grind out an 11th rep, let alone another 10.

I didn't do a lot of 20 rep work but when I did I worked as follows, mostly

using the guidelines set out by Christy:

1. Squat once a week and begin with a weight with which you can comfortably get

20 reps (about an RM 30).

2. Add 2.5kg. per week until the weight starts to get challenging then begin

micro loading - 1 kg. per week.

3. Train this way but if you get to a point where you can't progress for a

couple of weeks then add a little weight, drop the reps to 15 and then work back

to 20. Keep micro loading.

4. An alternative is keep adding 2.5kg. with double progression i.e. adding

weight, dropping reps and then climbing back up to 20.

This type of system should give you many weeks of productive 20 rep training.

Another approach is the Mike Mahler way:

http://www.mikemahler.com/magazine/33.html

Yehoshua Zohar

Karmiel, Israel