Mental toughness. When my 1rm was 160kg I worked up to a 20 rep square at 130kg. Started at 100, squatted every other day and added 5kg a session. The will power that it can take to get you under the bar, then to complete 20 is massive.
I forced out 15 on my last sesh where I should have done 10. I think I'll start doing my last set as AMRAP / failure regardless of programming to see my progress
no, I don't have a spotter
Sounds cool.
Did you test your 1RM afterwards? Any gains?
I can squat 5 reps with 140 on my best day. Honestly i think it's the farthest I'll go.
But sometimes i think about doing the 20 squats program and seeing where it takes me.
op here, not the anon you replied to, just do what feels good. my max i squatted was only like 240 or so. Any more than that and it was uncomfortable, like my spine had too much pressure on it. got there from 0 in about a year. My form might have been off but it never felt like a giant squat (250-300 and up) felt healthy. just felt like my spine did NOT like it. no pain or anything, just was a sense i had.
Hey OP,
I forgot the units.. that was 140kg for 5 reps, so 300lbs. I remember walking out with 3plates on the bar, thinking, "wow, this weight is gonna crush me", but i squatted it alright.
What part of your spine hurts? In your lower back? Have you filmed yourself squatting? Check if (1) your lower back rounds and (2) the bar travels beyond your toes instead of being over your mid foot. If yes then working on your form can fix your back issues
it never hurt- it just felt uncomfortable- not in the "this is hard" way, just unnatural. i used to be able to do pullups with a 45 pound plate between my leg so it isnt like im not used to putting in high intensity, just something about that much weight seems bad. A deadlift? okay. but putting that much on your spine? i just felt like something was going to give, just a sense. i cant explain it. i dont see any functional benefit to squatting that much weight frankly in any circumstance.
OP my question is more with performance or function in mind. does being able to do 20 or more reps with a functional movement like squats translate into anything like increased joint stability, stronger knees and hips, improved athletic performance, anything like that? versus just being able to do 5 or 10 reps of a larger weight?
just try it and find out? Super squat has you doing a set of 20 reps every session.
On 5/3/1 my strength gains outgrew the program super fast and i had to do 20+ reps on squat and deadlift every time I did the amrap set
IVE DONE 10 X 10 WITH 90KG OR 100KG,
WITH ONLY 60S REST,
AFTER SET 6 IS BECOMES PURE CARDIO/ENDURANCE,
TO THE POINT OF A GEORGE FLOYD,
THEN UNABLE TO WALK FOR A WEEK,
SO WAS POINTLESS,
5X10 WOULD HAVE BEEN MORE EFFECTIVE
Would rather do burbees if only bodyweight. If you have kettlebell or dumbbell, swing + goblet squat is good combo for insane pump. You might now get massive legs but defintely some visible muscle gains if completely dyel.
OP here im looking for something that will give me better ability to hike and climb. people say to just hike and climb but realistically you cant always do that, so im trying to find ways to train my body that are relevant to it.
get on a treadmill, set the incline to max and set the speed just high enough to where you have to jog instead of walking. now endure. it's pretty fun.
+ boost metabolism
+ improves cardio
+ low impact on joints
+ can be done everywhere
+ can build muscle
- doesn't build muscle as fast a with weights
- more lactic acid release
- will tire you out quickly
- threshold will increase quickly
- when threshold increases will take longer to finish workouts
- can't compare to weight lifters
It's not a good idea to do that. Your limited nutrition will hinder muscular recovery and hypothetically you could be getting a worse bargain than heavy and low reps in terms of preserving muscle.
You can try it, but if an efficient cut is your goal it's not recommended. Other way around, more suitable during a bulk, just like cardio.
Not really. At some point it becomes cardio
See big dog's answer:
IVE DONE 10 X 10 WITH 90KG OR 100KG,
WITH ONLY 60S REST,
AFTER SET 6 IS BECOMES PURE CARDIO/ENDURANCE,
TO THE POINT OF A GEORGE FLOYD,
THEN UNABLE TO WALK FOR A WEEK,
SO WAS POINTLESS,
5X10 WOULD HAVE BEEN MORE EFFECTIVE
i only rep in the 15-20 range for squats, i get way more of a pump in my legs this way and way less stress and overall fatigue...safer for joints, ligaments etc as well
I often do high rep sets of exercises to try and perfect my form and increase endurance a bit
Builds your endurance I guess. I can rep 315lb for 3 but I can't do 225lb for 8 without feeling like SHIT. I need to build mine up.
would there be any benefit to anything like being able to do 50 or 100 body weight squats?
or 25 50 squats with 100 pounds on your back?
try it
Mental toughness. When my 1rm was 160kg I worked up to a 20 rep square at 130kg. Started at 100, squatted every other day and added 5kg a session. The will power that it can take to get you under the bar, then to complete 20 is massive.
I forced out 15 on my last sesh where I should have done 10. I think I'll start doing my last set as AMRAP / failure regardless of programming to see my progress
no, I don't have a spotter
Sounds cool.
Did you test your 1RM afterwards? Any gains?
I can squat 5 reps with 140 on my best day. Honestly i think it's the farthest I'll go.
But sometimes i think about doing the 20 squats program and seeing where it takes me.
op here, not the anon you replied to, just do what feels good. my max i squatted was only like 240 or so. Any more than that and it was uncomfortable, like my spine had too much pressure on it. got there from 0 in about a year. My form might have been off but it never felt like a giant squat (250-300 and up) felt healthy. just felt like my spine did NOT like it. no pain or anything, just was a sense i had.
Hey OP,
I forgot the units.. that was 140kg for 5 reps, so 300lbs. I remember walking out with 3plates on the bar, thinking, "wow, this weight is gonna crush me", but i squatted it alright.
What part of your spine hurts? In your lower back? Have you filmed yourself squatting? Check if (1) your lower back rounds and (2) the bar travels beyond your toes instead of being over your mid foot. If yes then working on your form can fix your back issues
it never hurt- it just felt uncomfortable- not in the "this is hard" way, just unnatural. i used to be able to do pullups with a 45 pound plate between my leg so it isnt like im not used to putting in high intensity, just something about that much weight seems bad. A deadlift? okay. but putting that much on your spine? i just felt like something was going to give, just a sense. i cant explain it. i dont see any functional benefit to squatting that much weight frankly in any circumstance.
OP my question is more with performance or function in mind. does being able to do 20 or more reps with a functional movement like squats translate into anything like increased joint stability, stronger knees and hips, improved athletic performance, anything like that? versus just being able to do 5 or 10 reps of a larger weight?
just try it and find out? Super squat has you doing a set of 20 reps every session.
On 5/3/1 my strength gains outgrew the program super fast and i had to do 20+ reps on squat and deadlift every time I did the amrap set
IVE DONE 10 X 10 WITH 90KG OR 100KG,
WITH ONLY 60S REST,
AFTER SET 6 IS BECOMES PURE CARDIO/ENDURANCE,
TO THE POINT OF A GEORGE FLOYD,
THEN UNABLE TO WALK FOR A WEEK,
SO WAS POINTLESS,
5X10 WOULD HAVE BEEN MORE EFFECTIVE
Would rather do burbees if only bodyweight. If you have kettlebell or dumbbell, swing + goblet squat is good combo for insane pump. You might now get massive legs but defintely some visible muscle gains if completely dyel.
Powergays will tell you it will do NOTHING but obviously it's still exercise and it will work your muscles.
OP here im looking for something that will give me better ability to hike and climb. people say to just hike and climb but realistically you cant always do that, so im trying to find ways to train my body that are relevant to it.
get on a treadmill, set the incline to max and set the speed just high enough to where you have to jog instead of walking. now endure. it's pretty fun.
okay, i powerwalk with a weighted backpack but will experiment with incline.
what about actual movements though? im trying to bulletproof my lower body for hiking and climbing. shit happens and you can fall a lot.
+ boost metabolism
+ improves cardio
+ low impact on joints
+ can be done everywhere
+ can build muscle
- doesn't build muscle as fast a with weights
- more lactic acid release
- will tire you out quickly
- threshold will increase quickly
- when threshold increases will take longer to finish workouts
- can't compare to weight lifters
>Boost metabolism
Hmmm so i can use high rep work while cutting.
Yes, yes, i think i will!
It's not a good idea to do that. Your limited nutrition will hinder muscular recovery and hypothetically you could be getting a worse bargain than heavy and low reps in terms of preserving muscle.
You can try it, but if an efficient cut is your goal it's not recommended. Other way around, more suitable during a bulk, just like cardio.
the higher the volume the more the muscle. Always.
Not really. At some point it becomes cardio
See big dog's answer:
i only rep in the 15-20 range for squats, i get way more of a pump in my legs this way and way less stress and overall fatigue...safer for joints, ligaments etc as well
Defrag is better
/callvote setca pro-q3dm6