20 rep squat program

[saechaka]

Has anyone here tried this yet? http://www.bodybuilding.com/fun/cyberpump24.htm
I started light and I'm on my third week. I"m going to be hitting 165lbs and the thought of it terrorizes me. I want to go 6 weeks but I don't know if I can last longer than another week or two. I'm just doing 20 rep squats, quad and calf instead of the whole routine.

 

[KoolDrew]

If it's done right, it should give decent results every once in a while. It's definitely not a routine you want to stick to for an extended period of time though.

 

[saechaka]

i don't know if anyone is interested but the last 2 sessions has resulted in ear ringing and seeing stars. i'm at 175lbs right now and i dread going into the gym to do these but it feels great after i do it. my goal is to hit 200lbs for 20 reps but i don't know if i can get there or not but i'll sure try.

 

[Koing]

I've not done that routine but I've done 100kg for 20reps before. My strength is in the lower 1-4rep range. I don't often rep out past 6reps so the volume absolutely breaks me to pieces.

My other mates rep out 12reps x 3sets often. I prefer 6reps x 5sets.

You will get gains used 3-4x in a year.

Koing

 

[gramboh]

Koing whats your max back squat? Just curious. I thought about trying 20 rep with 205lbs (about my bodyweight) but I'm a bit scared. I haven't tested my max but I've done 315lbs for 5 before. I never squat more than 5 reps on heavy sets though.

 

[Koing]

Originally posted by: gramboh
Koing whats your max back squat? Just curious. I thought about trying 20 rep with 205lbs (about my bodyweight) but I'm a bit scared. I haven't tested my max but I've done 315lbs for 5 before. I never squat more than 5 reps on heavy sets though.

180Kg for one rep. 160kg x 6reps but was rock solid and could have done 8-10reps on that day.

Other day I did 150kg x 5reps x 5sets and that was f0cking tough. I'm not in competition fitness as it felt f0cking heavy, but that was the heaviest for 5x5 I've done.

No need to worry on the 20reps. Just do it mate. But I'm terrible at reps. My other mate with a relatively poor 1RM (he doesn't go heavy) can do 80kg x 12reps x 3sets wheres I'd be all over the shop (I don't do more then 6reps per set 99% of the time).

Koing

 

[Spamela]

Originally posted by: saechaka
Has anyone here tried this yet? http://www.bodybuilding.com/fun/cyberpump24.htm
I started light and I'm on my third week. I"m going to be hitting 165lbs and the thought of it terrorizes me. I want to go 6 weeks but I don't know if I can last longer than another week or two. I'm just doing 20 rep squats, quad and calf instead of the whole routine.

what you're doing is training your will.

 

[Howard]

Originally posted by: saechaka
i don't know if anyone is interested but the last 2 sessions has resulted in ear ringing and seeing stars. i'm at 175lbs right now and i dread going into the gym to do these but it feels great after i do it. my goal is to hit 200lbs for 20 reps but i don't know if i can get there or not but i'll sure try.

I'm guessing that you're dehydrated. I get that once in a while; after I unload, I stand up and whoa my head hurts

 

[SociallyChallenged]

Originally posted by: Howard

Originally posted by: saechaka
i don't know if anyone is interested but the last 2 sessions has resulted in ear ringing and seeing stars. i'm at 175lbs right now and i dread going into the gym to do these but it feels great after i do it. my goal is to hit 200lbs for 20 reps but i don't know if i can get there or not but i'll sure try.

I'm guessing that you're dehydrated. I get that once in a while; after I unload, I stand up and whoa my head hurts

Or it could be the 20 rep program... Really, even if you're hydrated, something like this will give you extreme fatigue symptoms (aka dizziness, nausea, ringing in the ears, etc).

 

[saechaka]

Final update. Over six weeks my max was 190lbs, I could only do 195lbs for 14reps before mental fatigue made me give up. In the process, I put on about 6lbs which is not amazing but I sure feel heavier. I was able to hit a new pr of 225lbs whereas I was at 205lbs before. Overall, 20reps was great but I don't want to do it again for awhile.

 

[SociallyChallenged]

Originally posted by: saechaka
Final update. Over six weeks my max was 190lbs, I could only do 195lbs for 14reps before mental fatigue made me give up. In the process, I put on about 6lbs which is not amazing but I sure feel heavier. I was able to hit a new pr of 225lbs whereas I was at 205lbs before. Overall, 20reps was great but I don't want to do it again for awhile.

Seems like you could have done just as well, if not better, with a 5x5. I respect that you tried this 20 rep program though. You never know until your try.

 

[BeauJangles]

I've done some 10-rep set workouts and they're a killer, but never on a regular basis.

 

[saechaka]

Originally posted by: SociallyChallenged

Originally posted by: saechaka
Final update. Over six weeks my max was 190lbs, I could only do 195lbs for 14reps before mental fatigue made me give up. In the process, I put on about 6lbs which is not amazing but I sure feel heavier. I was able to hit a new pr of 225lbs whereas I was at 205lbs before. Overall, 20reps was great but I don't want to do it again for awhile.

Seems like you could have done just as well, if not better, with a 5x5. I respect that you tried this 20 rep program though. You never know until your try.

Another 5x5 suggestion. I know why some get tired of hearing it. I was actually on that program for about 2-3months and made it up to about 195lbs. I stopped b/c I hit all my goals and I was tired of the program. I decided to focus on endurance then added the 20 squat rep to my program. I may or may not have been able to make better gains w/5x5 but I'm sure as hell not going back to that program for now b/c I just don't enjoy it.

 

[SociallyChallenged]

Originally posted by: saechaka

Originally posted by: SociallyChallenged

Originally posted by: saechaka
Final update. Over six weeks my max was 190lbs, I could only do 195lbs for 14reps before mental fatigue made me give up. In the process, I put on about 6lbs which is not amazing but I sure feel heavier. I was able to hit a new pr of 225lbs whereas I was at 205lbs before. Overall, 20reps was great but I don't want to do it again for awhile.

Seems like you could have done just as well, if not better, with a 5x5. I respect that you tried this 20 rep program though. You never know until your try.

Another 5x5 suggestion. I know why some get tired of hearing it. I was actually on that program for about 2-3months and made it up to about 195lbs. I stopped b/c I hit all my goals and I was tired of the program. I decided to focus on endurance then added the 20 squat rep to my program. I may or may not have been able to make better gains w/5x5 but I'm sure as hell not going back to that program for now b/c I just don't enjoy it.

Lol, you got tired of hitting your goals? I dunno if you should be exercising then 😛 A 3x5 would suit you just as well and is much shorter. Maybe it would work with your patience a bit better. Usually there's no difference between meeting goals and enjoying the overall process, but you seem to want to take the roundabout way to meet mediocre goals in an extended amount of time. That's cool too.

 

[BeauJangles]

Originally posted by: saechaka

Originally posted by: SociallyChallenged

Originally posted by: saechaka
Final update. Over six weeks my max was 190lbs, I could only do 195lbs for 14reps before mental fatigue made me give up. In the process, I put on about 6lbs which is not amazing but I sure feel heavier. I was able to hit a new pr of 225lbs whereas I was at 205lbs before. Overall, 20reps was great but I don't want to do it again for awhile.

Seems like you could have done just as well, if not better, with a 5x5. I respect that you tried this 20 rep program though. You never know until your try.

Another 5x5 suggestion. I know why some get tired of hearing it. I was actually on that program for about 2-3months and made it up to about 195lbs. I stopped b/c I hit all my goals and I was tired of the program. I decided to focus on endurance then added the 20 squat rep to my program. I may or may not have been able to make better gains w/5x5 but I'm sure as hell not going back to that program for now b/c I just don't enjoy it.

What were your goals then? Most people start Stronglifts or SS in order to build a basic amount of strength so that you can either (a) continue to get bigger and stronger on a modified version of the program or (b) branch out into something else with your newly-minted strength.

Like SociallyChallenged said, I don't understand how you are unhappy on your program, yet hit all of your goals.

 

[KoolDrew]

Originally posted by: BeauJangles

Originally posted by: saechaka

Originally posted by: SociallyChallenged

Originally posted by: saechaka
Final update. Over six weeks my max was 190lbs, I could only do 195lbs for 14reps before mental fatigue made me give up. In the process, I put on about 6lbs which is not amazing but I sure feel heavier. I was able to hit a new pr of 225lbs whereas I was at 205lbs before. Overall, 20reps was great but I don't want to do it again for awhile.

Seems like you could have done just as well, if not better, with a 5x5. I respect that you tried this 20 rep program though. You never know until your try.

Another 5x5 suggestion. I know why some get tired of hearing it. I was actually on that program for about 2-3months and made it up to about 195lbs. I stopped b/c I hit all my goals and I was tired of the program. I decided to focus on endurance then added the 20 squat rep to my program. I may or may not have been able to make better gains w/5x5 but I'm sure as hell not going back to that program for now b/c I just don't enjoy it.

What were your goals then? Most people start Stronglifts or SS in order to build a basic amount of strength so that you can either (a) continue to get bigger and stronger on a modified version of the program or (b) branch out into something else with your newly-minted strength.

Like SociallyChallenged said, I don't understand how you are unhappy on your program, yet hit all of your goals.

People can enjoy the results but not enjoy the road there. A perfect example - dieting. Everybody has a specific training preference, specific movements they like better than others, etc. and there's nothing wrong with that. Also, if changing things up makes the person enjoy going to the gym more, I think that's much more important than doing what everybody thinks is the "perfect" routine.

 

[BeauJangles]

Originally posted by: KoolDrew

Originally posted by: BeauJangles

Originally posted by: saechaka

Originally posted by: SociallyChallenged

Originally posted by: saechaka
Final update. Over six weeks my max was 190lbs, I could only do 195lbs for 14reps before mental fatigue made me give up. In the process, I put on about 6lbs which is not amazing but I sure feel heavier. I was able to hit a new pr of 225lbs whereas I was at 205lbs before. Overall, 20reps was great but I don't want to do it again for awhile.

Seems like you could have done just as well, if not better, with a 5x5. I respect that you tried this 20 rep program though. You never know until your try.

Another 5x5 suggestion. I know why some get tired of hearing it. I was actually on that program for about 2-3months and made it up to about 195lbs. I stopped b/c I hit all my goals and I was tired of the program. I decided to focus on endurance then added the 20 squat rep to my program. I may or may not have been able to make better gains w/5x5 but I'm sure as hell not going back to that program for now b/c I just don't enjoy it.

What were your goals then? Most people start Stronglifts or SS in order to build a basic amount of strength so that you can either (a) continue to get bigger and stronger on a modified version of the program or (b) branch out into something else with your newly-minted strength.

Like SociallyChallenged said, I don't understand how you are unhappy on your program, yet hit all of your goals.

People can enjoy the results but not enjoy the road there. A perfect example - dieting. Everybody has a specific training preference, specific movements they like better than others, etc. and there's nothing wrong with that. Also, if changing things up makes the person enjoy going to the gym more, I think that's much more important than doing what everybody thinks is the "perfect" routine.

Dieting is a fair enough example. I guess I was more confused because 5x5 does the major lifts that anybody works on. If you don't enjoy those, then I'd think you wouldn't enjoy lifting much... you know?

 

[KoolDrew]

Originally posted by: BeauJangles

Originally posted by: KoolDrew

Originally posted by: BeauJangles

Originally posted by: saechaka

Originally posted by: SociallyChallenged

Originally posted by: saechaka
Final update. Over six weeks my max was 190lbs, I could only do 195lbs for 14reps before mental fatigue made me give up. In the process, I put on about 6lbs which is not amazing but I sure feel heavier. I was able to hit a new pr of 225lbs whereas I was at 205lbs before. Overall, 20reps was great but I don't want to do it again for awhile.

Seems like you could have done just as well, if not better, with a 5x5. I respect that you tried this 20 rep program though. You never know until your try.

Another 5x5 suggestion. I know why some get tired of hearing it. I was actually on that program for about 2-3months and made it up to about 195lbs. I stopped b/c I hit all my goals and I was tired of the program. I decided to focus on endurance then added the 20 squat rep to my program. I may or may not have been able to make better gains w/5x5 but I'm sure as hell not going back to that program for now b/c I just don't enjoy it.

What were your goals then? Most people start Stronglifts or SS in order to build a basic amount of strength so that you can either (a) continue to get bigger and stronger on a modified version of the program or (b) branch out into something else with your newly-minted strength.

Like SociallyChallenged said, I don't understand how you are unhappy on your program, yet hit all of your goals.

People can enjoy the results but not enjoy the road there. A perfect example - dieting. Everybody has a specific training preference, specific movements they like better than others, etc. and there's nothing wrong with that. Also, if changing things up makes the person enjoy going to the gym more, I think that's much more important than doing what everybody thinks is the "perfect" routine.

Dieting is a fair enough example. I guess I was more confused because 5x5 does the major lifts that anybody works on. If you don't enjoy those, then I'd think you wouldn't enjoy lifting much... you know?

Some people just don't like full body workouts and would much rather have a dedicated day for certain muscle groups or upper/lower body. There's nothing wrong with that if the routine is designed correctly.

 

[BeauJangles]

Originally posted by: KoolDrew

Some people just don't like full body workouts and would much rather have a dedicated day for certain muscle groups or upper/lower body. There's nothing wrong with that if the routine is designed correctly.

I don't understand that mentality, but I understand your point.

Well, good luck finding something that works OP.

 

[saechaka]

This is my last post here. I really don't appreciate the attitude. Towards the tail end of the original 5x5 I was just getting too tired of it and I don't enjoy full body workouts. So, I switched to a upper body/lower body 4x wk split. I did back squat for one day and front squat for next day. I focused on getting my front squat a little above body weight and muscle endurance. So, I switched to 20 rep program cause it was time for a change. I finished and will now focus on ass to ground squats. I wasn't looking for help w/my routine but was just throwing something out there for anyone interested in a 20 squat rep program cause it really tests your body and mind. I don't want to hear about the 5x5 b/c I don't plan on going back to it anytime soon. I see it mentioned enough and have tried it. I hit my goals so it was time to move on.

 

[SociallyChallenged]

Originally posted by: saechaka
This is my last post here. I really don't appreciate the attitude. Towards the tail end of the original 5x5 I was just getting too tired of it and I don't enjoy full body workouts. So, I switched to a upper body/lower body 4x wk split. I did back squat for one day and front squat for next day. I focused on getting my front squat a little above body weight and muscle endurance. So, I switched to 20 rep program cause it was time for a change. I finished and will now focus on ass to ground squats. I wasn't looking for help w/my routine but was just throwing something out there for anyone interested in a 20 squat rep program cause it really tests your body and mind. I don't want to hear about the 5x5 b/c I don't plan on going back to it anytime soon. I see it mentioned enough and have tried it. I hit my goals so it was time to move on.

The attitude was matched only by your lack of tact. I suggested something and you threw it in my face. Consider things even.

/my involvement in this thread.

 

[gramboh]

Do I have the numbers right, your previous 1RM back squat was 205lbs, you did 6 weeks of 20 rep program and got up to 190lbs 20 rep, and your new 1RM was 225? 20 rep max only 35lbs lighter than 1RM? There's no way in hell I could 20 rep 85% of my 1RM, that is insane, I am also too scared to try 🙂.

 

[BeauJangles]

Originally posted by: saechaka
This is my last post here. I really don't appreciate the attitude.

What attitude? A bunch of people asking questions about why you stopped a program? If you're going to post about a routine you did, I'd suggest you develop some thicker skin.

A lot of the folks on this board actually have a good amount of experience lifting and they try to encourage people to pursue 5x5 or SS at the beginning because these are great ways for people to get started in lifting. A lot of us (and most people out there) care about getting the most out of their workouts and a lot of posters here are completely unaware that they could be getting so much more out of what they do (hence, the quip about getting more out of 5x5).

It comes as a surprise when somebody "hits their goals" after eight weeks. And it also comes as a surprise that someone still wants to lift but "doesn't like" 5x5. I mean, do you not like squats? Benching? Deadlifts? OHP? Cleans? I know I didn't like many of them until I developed good form.

So, I understand that you didn't enjoy 5x5. But, understand other people's position here, too. There are a lot of lifting / workout newbs that come here for advice, so if you were treated like a noob and aren't, why not say that rather than having a mini-hissy fit?