20 Reps Squat Challenge

[Christopheel]

Charge your 10RM for back squat,
Put the bar on your shoulder,
Squat it TWENTY times even if it takes 5 minutes for the whole set.

I read a lot about this challenge, and about his huge results on hypertrophy from people who've tried it. And recently I had questions on this method, some of clients would like to have some extra feedback.

At the moment I've only said that if they do not fear blackout and ultimate pain, then maybe but that I would come back with more accurate feedback/analyse.

So today I will try it (I give everything to mom if shit happen...), and I would like to know if someone here have tried it or what do you personally think about this.

[DianaB]

Make sure you give us follow up Chris.
I can't do it as I forget how to count past 5.

[HOUSTON TEXAN]

opinion is that they can blast your legs into growth for about 2 weeks but then after no progress is made then that will probably stop.

[Christopheel]

God bless today it's weekend.

Okay, this morning, few minutes after writing this post.

Hit the gym,

tell partner about this "challenge". He tells me that I beleive it was popularize by Ian King, and that his brother have blackout doing it.

I charge the bar,
partner count the rep (because as Diana, I do never count more than 5)

at the 8th rep, holy smoke, hearth wants to get out chest.

10th rep, breathing is getting harder I must take more and more time between rep.

14th rep, loosing breath, felt like loosing the control, stability and strength really getting tired.

18th rep, I MUST GIVE UP ARGH I'M GONNA DIE HEAD LEGS BACK EYES ARGH CRAZY SICK INSANE.

20th rep, rack the weight, fall on the ground (control) lay on back and take a 10 mins nap.

After the nap, sore (yes already) from abs, quads, butt, hamstrings and complety out off juice and it's a luck that I have a "strong hearth" or eggs and oatmeal wouldn't stayed in stomach.

I had planed to do 2 pair of 4x6 (DB Press/Walking Lunges, Dips/Chin-Ups) but... NO

I don't know if the 20 reps Squat Challenge is intend to be done more than once a month. But if done with the correct weight, you will be crushed.

Took post-workout shake and meal as usually. For strength/mass gains, who knows. Personally I will do the 20 Challenge TWICE a month and see if squat 1RM improve faster than usual and if it feels smoother to do.

Since I know no one who wants to do it for me, I will do it. Hope I can find something useful about this method !

Time to rest. and eat.

[swanso5]

i did it once, can't reallty remember how it went though, it was hard but no "10min nap" hard

the one thing you need though is perfect technique with the squat beforehand cos as you see you get pretty rooted during it so if yout technique isn't flawless you'll surely hurt yourslef...and badly

[Christopheel]

i did it once, can't reallty remember how it went though, it was hard but no "10min nap" hard

the one thing you need though is perfect technique with the squat beforehand cos as you see you get pretty rooted during it so if yout technique isn't flawless you'll surely hurt yourslef...and badly

form was almost perfect during the whole set,

Slow negative as I always do,

to grass,

and partner was watching knees/feets positions and stability.

So everything was in charge. It's, mentally and physically, much more harder for me than a 1RM attempt. Maybe that I miscounted 10RM and that the weight used was too high but well, that was a session in himself.

I,ve never been injured but I really fear the time it will happen.

[swanso5]

i referring more to your clients who want to try it

[Christopheel]

i referring more to your clients who want to try it

Well I never teach someone else or ask to do someone else something that I didn't followed/did myself.

And for most of current clients, I know some tough guys and womens if followed can do some serious lifting. I will see if this challenge as some pertinence and will let everyone knows !

[swanso5]

i wouldn't recommend this too anyone who couldn't squat 1.5 x bw really

[rynuku]

ill give it a try next tuesday on leg day...sounds rough....im in!

[Christopheel]

Katie,

the day after 20 reps ...

Even after 1.5g per Bodyweight of protein,
Only doing the 20 rep challenge,
eating over 5,000 Kcals for a 180 pounders.

I didn't ever felt that sore with quads, I can still even see veins popping (I usually only see them while working out, pumped in fact) from whole legs.

For strength development, I will see on 1RM attempt on squat !

But still daily walk to work/grocery felt good. I can't tell if the method is good only based on soreness or "pump".

This is why I will make a photo follow up !

I have a legs shots from 6 months ago, now, and I will take one in 3 months. I will do the challenge once a week and keep everyone update about rating

Rynuku, tell us your toughs too !

and Swanso

Yes, the clients whom asked me this are a bit more experienced than the majority of " trainee".

[rynuku]

you ever done a century set?

im not sure wut % u use but u do your sets as follows

20 reps 15 seconds
10 reps 30 seconds
10 reps 30 seconds
8 reps 30 seconds
8 reps 30 seconds
8 reps 30 seconds
7 reps 30 seconds
7 reps 30 seconds
7 reps 30 seconds
6 reps 30 seconds
6 reps 30 seconds
6 reps 30 seconds
5 reps 30 seconds

ill do that on squats but usually at the end ill do 20 again instead of 5... legs will be sore for a few days

but man...im gunna try your 20 rep thing tuesday....365 20 times....eeek

[swanso5]

boys, these things are only recommended once every 12 weeks or so, not all the time