Super squats???

WCUfballer · 12-Jan-04, 09:08 PM

Anybody out there tried the super squats routine? The one with 1 set of 20 rep squats with a full body workout three times a week. How much gains did you see from it and is it even worth my time to do this routine. What really does this routine do for you that other routines can't??? Any advice on this topic would be appreciated.

wuhenry220 · 12-Jan-04, 09:40 PM

we had to do if for (college)football conditioning last year and it was bitch and you can bet your a$$ youll be walking funny for about a week. we just used it as a cool down after going heavy, so i dont know what it would do just doing that 3 times a week it may work try it out and give us results!

ebon00 · 13-Jan-04, 07:56 AM

Quote:

Originally Posted by WCUfballer

Anybody out there tried the super squats routine? The one with 1 set of 20 rep squats with a full body workout three times a week.

Yes. I tried it for a while a few years back (7 weeks if meemory serves).

Quote:

Originally Posted by WCUfballer

How much gains did you see from it and is it even worth my time to do this routine.

Can't really say what my gains were at the time as I didn't keep a good journal back then. I didn't limit my volume well enough to really take advantage of the routine though. Depending on your goals I'd say it's definitely worth it.

Quote:

Originally Posted by WCUfballer

What really does this routine do for you that other routines can't???

It busts your ass. Now, before you say "I've had plenty of hard workouts" you should reconsider. This isn't just a physical challenhe, the greatest challenge to this routine is mental. It calls for you to squat 20 reps with your 10-rep max. By the time you hit 10 reps you will start to have second thoughts about starting the routine. By 15 you swear that you'll never do this again (but you will). By 18 death actually seems like an actual option. If you make it to 20 you'll collapse in a heap and you probably won't get up for at least 5 min (if you do you didn't do it right). You might lose your breakfast/lunch/dinner/whatever.

Bottom line: this is a killer workout. If it's not the hardest workout you've ever done you're not doing it heavy enough. It will make almost anything you try in the year or so afterwards seem like a breeze.

luke.w · 18-Aug-06, 03:35 PM

I don't know about this?, I'm down with 20reppers, but using a weight thats 10reps MAX????? with squatting ATG, I don't understand how you could keep form? I lost form on 250x10 and still probailly had another rep in me, and it effects the upper-back losing form like that, mine was hurting (not the good kind eithier)

I say theres better ways to intensify and get stronger.

The only 20reppers I've seen were Steve Jeck, Ken Listner, and Dan Cenidoza,

years ago Dan tried the 20's at 10max (only breaking parallel, and ended up with a headache for months).

Steve Jeck looked to struggling around rep 15, and did a complete "good morning" at rep 20

Can't remeber dr. Kens too well, I think he got like 23reps, so 10 wasn't his max?????

**MostMuscle** · 18-Aug-06, 11:08 PM

Luke.....most use the "breathing squat" technique to get to 20 reps. Pause for 3 breathes at the top of each rep.

Still not an easy thing to do but I liked them. Injuried my knee a few months ago squatting 435lbs and was sidelined to light work. I had to start off with just the bar and now I can up to 275lbs for 20 reps.....then I pretty much blackout

: .

Lower back takes a good pounding also.

EliteLift · 19-Aug-06, 10:29 PM

there's no way i could life my 10 rep max for 20 reps thats why its my 10 rep max because i fail at 10 not 12 or 20. that dosent really make sense to me

DaRkAnGel · 20-Aug-06, 03:58 AM

Quote:

Originally Posted by EliteLift

there's no way i could life my 10 rep max for 20 reps thats why its my 10 rep max because i fail at 10 not 12 or 20. that dosent really make sense to me

You must take a break at the top for as long as you need to, but you don't set the weight down. Your set could take very long but the important thing is you keep on going steadily.

Mr VW · 20-Aug-06, 08:31 PM

i remember i read about these a few years back. i've done them a couple. i always do them after i finish up my heavy squats. take them slow, keep your form, and afterwards, take a nap; you'll need it.

**Todd** · 23-Aug-06, 02:40 PM

20 rep sets of squats is definitely crazy stuff....I've done it only a couple of times...and not sure I want to ever do it again...lol. Talk about pain the next couple of days!!!

**tigz** · 23-Aug-06, 03:58 PM

So what is the advantage of doing these 20 reps, with your 10 rep max weight?

vs.

Doing heavier weight then your 10 rep max but use the same technique to get that 10 reps?

Vas85 · 24-Aug-06, 01:25 AM

Quote:

Originally Posted by EliteLift

there's no way i could life my 10 rep max for 20 reps thats why its my 10 rep max because i fail at 10 not 12 or 20. that dosent really make sense to me

LOL in simplistic terms totally correct, thats why it's a 10rep max, otherwise if you could do 20, it would be your 20rep max not 10.

I see the whole pausing idea while at top for few seconds, but why not just hit something that you can just do 10 reps with at full intensity, won't it be just as effective? Shorter rest breaks too?.

ebon00 · 24-Aug-06, 02:59 AM

Quote:

Originally Posted by Vas85

I see the whole pausing idea while at top for few seconds, but why not just hit something that you can just do 10 reps with at full intensity, won't it be just as effective? Shorter rest breaks too?.

Try it both ways and if you don't understand the difference then...

Vas85 · 24-Aug-06, 05:20 AM

Quote:

Originally Posted by ebon00

Try it both ways and if you don't understand the difference then...

I will Ebon, this coming Friday ill try some 20reppers or attempt them with my 10rep max's and see how they feel

.

Maxgain · 24-Aug-06, 05:43 AM

Quote:

Originally Posted by Vas85

LOL in simplistic terms totally correct, thats why it's a 10rep max, otherwise if you could do 20, it would be your 20rep max not 10.

I see the whole pausing idea while at top for few seconds, but why not just hit something that you can just do 10 reps with at full intensity, won't it be just as effective? Shorter rest breaks too?.

The point of a 10 rep max is that 90% of epople do not know their real 10 max or do not train to true failure on legs. Many poeple stop when they start to get fatigued not when they physically are ubnable to rise from the squat. The 20 rep squat shows how mny extra reps you canget with proper breathing and forcing yourself through it.

luke.w · 24-Aug-06, 06:32 AM

Quote:

Originally Posted by Vas85

I will Ebon, this coming Friday ill try some 20reppers or attempt them with my 10rep max's and see how they feel

.

How low you going?

I'm talking about well below parallel, I did 9, and stood with the bar for awhile, I was actually pausing before this to pace myself (I wasn't attempting a 20repper eithier), and went down for 10 and came up doing a complete good morning.........not cool!!!!

It's easier when breaking parallel, most will go higher and higher the closer to 20reps, thats why when I read these 20rep challanges on the net, I always just take them posts with a gain of salt, unless theres video proof.
And I've already explained what I've witnessed, sounds like a really,really advanced way to train to me, and I won't be doing something like that every week, that hurts my knees thinking about it!!!!!!