20 Rep Squats

[Guest guest]

When you're doing 20 rep squats with 1.5 times bodyweight, you are workin' hard.

It's the one scheme that I 've seen help even the hardest gainers grow a serious

set of wheels and increase bodyweight. It's just damned hard work and often

painful as Ken ONeil mentioned in his post.

When Young was training me in powerlifting and Weightlifting, my workout

partner Kurt was the former high school heavyweight wrestling champ of the state

of New York.

He weighed over 220 lbs, I weighed all of 170. would put 315 lbs on the bar

and had us do full range squats for 20 rep sets. We were both determined to keep

up with , who weighed 240, and was

a former 3 time AAU National Powerlifting Champion and world record

holder in the deadlift. nade 20 rep sets look relatively easy. On more than

one occasion, in an effort to not be the first guy to quit, Kurt and I passed

out while squatting. In  a minute or two we'd wake up with a nasty headache and

finish our workout.

Life grants nothing to us mortals without hard work.

 - Horace

W.G.

Ubermensch Sports Consultancy

San Diego CA

Subject: Re: 20 Rep Squats

To: Supertraining

Date: Tuesday, July 22, 2008, 2:06 PM

The 20 rep squat probram worked for me when I first stared out.

A buddy of mine in the 1980s ( Safdarania of , TX), put on 20 lbs of

bodyweight doing 2 sets of 20 reps. He went from a 180 lbs to 200 lb bodyweight.

was going 20 reps with 360 lbs. He was a squatting machine.

Kenny Croxdale

Orange, CA

============ ========= ========= =

[Guest guest]

The problem is with the so called 'hypertrophy methods', that you

have a transformation of the muscle fibre spectrum to the left (from

glycolytic to oxidative). So you have more 'muscle quantity', but

less 'muscle quality' (at least for the so-called 'strength and

power' sports/disciplines).

And dear group members, with the biggest respect, from quoting

single examples (like Cirioslan, Kiraly or Heiden) you can not

deduce general training guidelines, nor can you verify anything.

There are always exceptions to the rule.

Regarding the Olympic Games in 1984 (I was quite young at that

time), but the eastern block nations (apart from romania and

yugoslavia) were not taking part. Those nations, that dominated the

olympic weightlifting competition.

(I don't want to discredit someones' performance -not at all!-, but

the conditions were different than in other Olympic Games).

And last but not least, regarding the training of volleyball player,

I thought we were talking about training for enhanced performance.

If he was playing vollyball to meet girls at the beach, he definetly

did the right thing with sculpting his body.

Thoreau was/is absolutely right, if you want to build a temple, it

should look good! If you are interested in performance the outer and

aesthetic apearance become almost irrelevant.

Thanks for listening/reading,

Christian Bosse

London, UK.

> > >

> > > This is an excellent example of the value of experience. 20 rep

> > squat

> > > schemes have been around for over fifty years. Milk's been

around

> > even

> > > longer.

> > > In 1971 my Olympic Weightlifting coach was doing 20 rep sets

of ATG

> > > front squats with 100 kilos. A former member of the Dutch

National

> > > Soccer Team, he stood 6'1 " and 220 lbs and was ripped like few

> > > bodybuilders of the day. His quads were massive, ripped,

striated

> > and

> > > quite functional. One Sun morning we ran 17 7:00 min miles

with 30

> > > seconds rest between each one at the Santa Barbara City College

> > Track.

> > > I went home and spent the rest of the day cramping massively,

> > while my

> > > coach went down to the beach and played volleyball, I was 21

at the

> > > time, he was 30.

> > > My coach's post workout meal was organic raw milk and organic

raw

> > soy

> > > beans. He always had a bag of soy beans with him and ate them

like

> > > most people eat peanuts.

> > > A friend of mine, a skinny volleyball player desperate to gain

> > size,

> > > particularly in his legs, took my advice and started doing my

old

> > > coach's training scheme of 20 rep sets and whole organic milk.

He

> > put

> > > on nearly 30 lbs in 6 months. His vertical went up about 6

inches

> > too.

> > >

> > > Old school training, very old school.

> > >

> > > You might also go back and look at Ken ONeill's post on the

> > squatting

> > > for time.

> > >

> > > History never looks like history when you are living through

it.

> > > - W. Gardner

> > >

> > > W.G.

> > > Ubermensch Sports Consultancy

> > > San Diego, CA

> > >

>