My 1000th post.

Proteinboy said:
lol! jman how are you benching almost as much as your squat!??!!? omg i wish i could do that.

dont count me out of the game woodt. im going to be back with some heat!
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I have no idea. Its cool to bench my bodyweight but my squat is just pathetic :( . I can't get it to progress for some reason. I squat 2-3 times a week. Except this week, I haven't done any weight lifting just got off vacation.
 
Woodt said:
Just load it heavier and go for a 1rm. :)
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For athletes you wan't a mix of strength, size, and endurance. That would be like powerlifting

I started the 20-rep squat program. Decided to put all my focus into the squat since its my weak point. It was really grueling; my hamstrings are dead.

so my workout today was like..

Squats 1x20=140
Bench Press 2x10=105
Bent over rows 2x10= 85 (last 6 reps with 65, kinda drop repped it)
Straight leg deadlift 1x15=65
Chinups to failure=2
Leg raises= 15
Crunches= 10

Heres the article BTW:
Bodybuilding.com - David Whitley - 20-Rep Squats: The Brutal Path To Massive Gains!

Your suppose to drink alot of milk with the program it says but my family never has milk. Its a 6 week program; just enough time before football.
 
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Mmm. I understand what you mean. But personally I would work on getting my squat stronger. Try a 3x5 program or something. At least on the side. If you are worried about your squat that is.
 
the old squats and milk :D. 20 reps is more size and end than strenght, i thought you guys were competing to get the best 1rms?
 
Karky said:
the old squats and milk :D. 20 reps is more size and end than strenght, i thought you guys were competing to get the best 1rms?
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Yes, but for now my main priority is football and I need to put on some size for D-End. I know the 20-rep squat program is mainly for size but considering my squat is only 1.1 my bodyweight I should gain alot of strength either way. All these 5x5, 3x5, powerlifting routines have done nothing for my squat. Its so strange. Works perfect for my bench. O and my Father bought 4 gallons of milk today :eek: . He never buys the food I need.


Football is in 1 month. I'm excited but its very difficult to weight lift during the season. I have 2 AP classes and Football; its gonna be hell :( . I will probably end up doing a full-body-workout on the weekends or something during that time because practice is grueling enough.
 
jmanjman47 said:
Yes, but for now my main priority is football and I need to put on some size for D-End. I know the 20-rep squat program is mainly for size but considering my squat is only 1.1 my bodyweight I should gain alot of strength either way. All these 5x5, 3x5, powerlifting routines have done nothing for my squat. Its so strange. Works perfect for my bench. O and my Father bought 4 gallons of milk today :eek: . He never buys the food I need.


Football is in 1 month. I'm excited but its very difficult to weight lift during the season. I have 2 AP classes and Football; its gonna be hell :( . I will probably end up doing a full-body-workout on the weekends or something during that time because practice is grueling enough.
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That's when you've gotta make priorities. You shouldn't put anything ahead of staying fit for football. So don't work out if your exhausted.
 
Woodt said:
That's when you've gotta make priorities. You shouldn't put anything ahead of staying fit for football. So don't work out if your exhausted.
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What do you mean by staying fit? Football is exhausting, but i know im going to find a way to still workout. I know if i just stop working out im going to lose alot of the muscle i worked hard for.Like during summer practices i'll workout before practice. Working out when school starts is going to be tough though. As long as you up your calories i think you would be able to do it.
 
you can weight train, but just do it with a bit lower volume, ive heard of people doing well with 3x3, only doing the basic exercises. its only 9 total reps per exercise as oposed to 30-40 which most people use. though im not an expert on how to train in season, but im sure someone else is. Make a post about it in the weight lifting section.
 
hey, jman. i read that 20 rep squat article. im definetly keeping that in mind for later.
but if they have you squatting 3 times a week, it sounds pretty hard to get deadlifts in there too. would you deadlift 1 time a week? 2 times? what about 20 rep deads?
do they only have you doing 1 set of everythingx20 reps?
 
Karky said:
you can weight train, but just do it with a bit lower volume, ive heard of people doing well with 3x3, only doing the basic exercises. its only 9 total reps per exercise as oposed to 30-40 which most people use..
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Sounds like a good idea, im gonna take that approach.
 
Proteinboy said:
hey, jman. i read that 20 rep squat article. im definetly keeping that in mind for later.
but if they have you squatting 3 times a week, it sounds pretty hard to get deadlifts in there too. would you deadlift 1 time a week? 2 times? what about 20 rep deads?
do they only have you doing 1 set of everythingx20 reps?
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I straight leg deadlift for a set of light 15. And you don't have to squat 3 times a week, you can do it twice a week. Its difficult to get deadlifts in there so I'm not going to be doing them for the time being. And 20 rep deads doesn't sound like a good idea. You could be the first one to study on it though :)

The workout is like
1x20 Squats
2x10 Bench Press
2x10 Bent Rows
1x20 Light Pullovers (for recovery purposes)
1x15 Straight Leg Deadlifts
?x?? Military Presses (forgot the rep scheme, I think it was 2x5).
 
Try good mornings instead of deads. If your lower back is particularly weak, GM's will take not only your DL up, but your squat as well. They are also a good hamstring exercise, and they are still working hip flexion, as sldl's do.
 
I really hated that article.
If you follow the guidelines I have set forth for you, you can realistically expect to gain 10-15lbs in the next six weeks, although lots of people will gain even more than that. Either way start saving up for new clothes, because by the end of the program, you will need them.
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Right, maybe of FAT. Because its physically impossible to gain muscle mass beyond that of a pound or two in such a short time.

Secondly, Why is 20reps considered Hypertrophic? Such high reps would work the Type 1Muscle fibers more so then type2a or type2b. And Hypertrophy comes from the enlargement of Type 2a/2b fibers. A rep range that high should be considered "endurance" more then hypertrophic.
 
(Silent) said:
I really hated that article.

Right, maybe of FAT. Because its physically impossible to gain muscle mass beyond that of a pound or two in such a short time.

Secondly, Why is 20reps considered Hypertrophic? Such high reps would work the Type 1Muscle fibers more so then type2a or type2b. And Hypertrophy comes from the enlargement of Type 2a/2b fibers. A rep range that high should be considered "endurance" more then hypertrophic.
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Exactly. Where is this 20 rep thing coming from?
 
its comming from a place called "old school"
 
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