Warm up count for 20 rep squats?
Jon Pryor
routine. Has anybody else done these & if so, what rep count do \ did you
use for your warm up sets? I'm figuring 2 warm up sets but 1x10 & 1x15 would
make more sense than trying to do 2x20 before the work set since that ones a
killer.
Alex Coley
kick your butt... i would think
for the other body parts i did compound movements a warm up 1x10 then
i would do 2x10 heavy i added weight every work out until i dropped
1x10 2x8 then 1x10 1x8 1x6 then add more over time until i was down
to one warm up 1x10 and one heavy 1x8 this was over 12 weeks and i only
worked out 3 times by week 6 only twice a week once you get down to
one heavy set if you drop below 8 reps start a over and drop the weight
so you can do 1x10 warmup 2x10 heavy
i went from a 270 max bench to doing 2x6 of 270 this was after i did
incline bench 2x 8 230 i did this when i was 21 and now i am just
starting back after a 12 year layoff and my workouts now are more like
rehab
what workout are you looking at is it online
Wldmn586796894
LOL, yeah, I've done them. You really don't need much of a warmup. I'd do 1-2
sets just to get blood in my legs, then go for it. If you know the exercise,
you know that it's slow and nasty. Good training
Tim
Dan Cosley
I do a light set (95x12) to focus on form and to warm up,
then a sort set (145x3) closer to my working weight so that
the first few reps of the work set don't feel quite so heavy.
If I did more weight, I'd probably do another set of 3 in
between, but no more -- the 20 rep portion is plenty of
work already.
-- Dan
--
Dan Cosley (cos...@Never.Spam.cs.umn.edu * http://www.cs.umn.edu/~cosley/)
GroupLens Research Lab, Univ of MN (http://movielens.umn.edu/ * 612.624.8372)
*** Just a foot soldier in the Army of Truth ***
Kirk Roy
When I was doing 20 rep squats last year I did something like this for
warm-ups: 1x10x135, 1x5x185, 1x2x225. I would probably scale back the reps
if I were to do that again (during HST's 15 rep weeks I'm doing 1x5x135,
1x2x225 for warmups). I only made it to 275 on the 20 reppers (and I think
I wimped out on the last couple of reps that time). Good luck with this!
Oh, yeah, why 2 sets? 2x20 sounds insane.
Kirk
Jon Pryor
"Kirk Roy" <ki...@mail.vei.net> wrote in message
news:b8tslt$dhr1d$1...@ID-156790.news.dfncis.de...
There's only one work set here. I was unable to remember what I've done in
the past as a warm up for these. I seem to remember doing 2x10 or 12 & then
hiiting the 1x20 work set.
Jon Pryor
"Wldmn586796894" <wldmn58...@aol.com> wrote in message
news:20030502020841...@mb-m19.aol.com...
Oh... I know the exercise! I haven't done the 20 rep for about 5 years, but
have noticed that only high rep sets (1x20 or 2x15) give me any give of real
quad sweep development. Nor do lower rep sets give me anywhere near the
knock-off on other body parts.
Wldmn586796894
The original guys that came up with this were JC Hise and Mark Berry (way
back in the 20's and 30's). JC was an avid weight trainer that just could NOT
put on weight. He went with the 20 rep squats that was mentioned and added in 2
upper body moves, chins and presses. He gained close to 100 lbs in one year
(yes, he ate alot, mostly drinking gallons of milk at one setting)
Tim
Jon Pryor
Ah, the Super Squat program... a gallon of milk a day, along with enough
other calories to embarrass a draft horse. I did it back in '94-'95 & gained
40 pounds. Twentyeight of it was muscle. It took about eight weeks for the
gains & my hip growth tore out two pairs of jeans. ;)
Jon Pryor
"Alex Coley" <royal...@webtv.net> wrote in message
news:28400-3E...@storefull-2233.public.lawson.webtv.net...
Most of my workouts are my own designs. I'll take a example off of a web
site, adjust it for personal preference & go. There are others I've gleaned
from various books like Brawn, Beyond Brawn & Super Squats. Again, I adjust
the specified exercises such as replacing the bench press with dips or
overhead press for a cycle or adjust the rep count for what I know works for
me.
Jon Pryor
"Jon Pryor" <fuz...@w-link.net> wrote in message
news:vb3nldl...@corp.supernews.com...
After much thought & at least as much planning... no squats! Instead, I'll
be doing Sumo style deadlifts - hopefully 1x15 or 1x20 for teh work sets. I
know I can't do both squats & deadlifts in a session if I'm working them
hard & have already attempted heavy squats one day & heavy deadlifts
another. There aren't enough days in the week for recovery.
Wldmn586796894
>know I can't do both squats & deadlifts in a session if I'm working them
>hard & have already attempted heavy squats one day & heavy deadlifts
ROFLMAO. I squat clean, regularly. Maybe npt heavy. I agree, as with 20
reppers. but doing both, nota problem.
Tim
Piscanthropus Profundus
Crap, I feel so weak now.
I'm 6'5", 260lbs and a year past surgery on both knees and can only squat
80 lbs! <sigh> I can only work out at home right now, so I'm using basic
equipment. Does anyone have any realistic suggestions to improve my squat?
Leg routine now [Once per week]:
Warm-Up10 minutes exercise bike followed by 1 set 10 reps bar only deep
squat
2 sets 10 reps 80 lbs deep squat [My legs are shaking after this]
4 sets 220 lbs calf raises
4 sets 110 lbs leg extensions
4 sets 120 lbs stiff-legged deadlifts
Jeff Finlayson
>"Jon Pryor" <fuz...@w-link.net> wrote
>
>> I'm putting the infamous 20 rep breathing squats back into my training
>> routine. Has anybody else done these & if so, what rep count do \ did you
>> use for your warm up sets? I'm figuring 2 warm up sets but 1x10 & 1x15
>> would make more sense than trying to do 2x20 before the work set since
>> that ones a killer.
>
>After much thought & at least as much planning... no squats! Instead, I'll
>be doing Sumo style deadlifts - hopefully 1x15 or 1x20 for teh work sets. I
>know I can't do both squats & deadlifts in a session if I'm working them
>hard & have already attempted heavy squats one day & heavy deadlifts
>another. There aren't enough days in the week for recovery.
>
Those reps are too high for deadlifts. You will fatigue and possible have
form breakdowns which could cause an injury.
Do the 20 rep squats
Jeff out ...
Jon Pryor
"Jeff Finlayson" <finl...@hiwaay.not> wrote in message
news:3hu7bvohgmav47527...@4ax.com...
I'm doing the sumo's... 2x6 for the work sets. I had the first workout
yesterday afternoon. I'm sore all over & it feels GREAT! My legs haven't
been this sore sinc the last time I did high rep squats. The back hit was
excellent... not fatigue soreness, but decent muscle hit soreness.