20 rep squat and Deadlift

I

ImAHardGainer

0
Hi There,
I just feel like sharing my best experiences in gaining weight and strength.
If I had a goal to day, to gain allot of both strengt and weight.
I would once more concentrate on the following.
Either 20 rep Squat or 20 rep deadlift - And really till no more is possible.
Doing theese exercises - And nearly drop dead after - Have made more results than anything else.
Do them were you can go to the 10 or 12 rep and then it gets tuff. And just one by one push your self to new limits after. breath heavy and maybe sometimes between each rep - And push one more out of you.
Thank you:)
Michael Morales
Hardgainer
 
20 deadlifts? 20 reps doesn't build explosive strength or muscle, but it will fatigue your lower back and greatly widen the risk for a serious lower back injury.

Why don't you hire a trainer for a couple of sessions...
 
malkore said:
20 deadlifts? 20 reps doesn't build explosive strength or muscle, but it will fatigue your lower back and greatly widen the risk for a serious lower back injury.

Why don't you hire a trainer for a couple of sessions...
Click to expand...

What about squats? I've been advised that 20 reps is a good target - is that true or just total bull?
 
Well for starters, there is no magic rep range. The fewer the reps you do, the more you develop muscle strength, vs endurance or size. That's why power lifters can lift so much weight, but often look pretty normal (i.e. not huge like a body builder).
increase the reps and you do more muscle tissue damage, which can result in larger muscle mass, but not as much strength or endurance. i.e. a body builder.
doing high reps builds endurance, not much strength, and doesn't damage the muscle fibers that have a lot of potential for growth. (i.e. marathon runners, distance swimmers...lean and full of stamina)

There are several arguments that push for different rep ranges on the muscles we use often, vs the ones we use less (abs, legs...vs arms, chest). But just as many will argue and cite evidence supporting 'a muscle is a muscle, and needs just as much recovery and stimulus as any other muscle'.

Few will argue that smaller muscles (biceps) need as much workload as big muscles (quads) though.

And, everyone is different. Depending one the make-up of your muscle fibers, your rep range can vary from mine for strength, endurance, or growth (hypertrophy).

For deadlifts and squats, the thing you do not want, is the lower back to fatigue. The more reps you do, the closer you inch towards fatigue. Because both lifts incorporate so many muscles in the entire body, that adds to the fatigue and the strain on your nervous system. For those reasons, 20 reps per set just feels wrong on a lot of levels. a light warm up set of 20 reps...sure!
but if you can do 20 reps on your deadlift, I would just say you're not deadlifting to your real potential.
 
^ I believe the OP is talking about a program in which you take your 10RM (supposedly), and perform it for 20 reps using stop-start methods. It'd be easier with deadlifts than with squats, I would imagine - just put the bar down, then get back to lifting when you're physically able.

Athletes do these 20rep squat programs, and they certainly have a lot of potential to build muscle and strength, but I wouldn't do them without a really good reason, because, as you've already pointed out, the risks for your lower back are pretty high.
 
Great with some feedback.
I still must say - That I did the 20 rep for both Squat and Deadlift, in different periods of times - And it really made some difference for me. So I do not agree - With the advices.
True it is going to take it heavy on the lower back. But, this is not to do from day one, the exercises need to be carried out perfectly, and it will take a period of time to do just that, I see other threats asking questions about how to perform the exercises as great as possible.
For me its important to stress out, that I did it my self, and thats why I want to share it makes difference.
Thanks for advice about hiring a trainer - But I did this stuff - So I have my personal experience.
Best regards
Michael Morales
 
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