I used to love 20 rep squats. But what rip is saying is true. Constantly trying to add weight to a set of 20 rep squats becomes a near death march experience. You are much better off consistently improving your 5 rep squat which in turn improves your 20 rep squat anyway plus you won’t feel physically and mentally taxed all the time. 365lb x 20 is very impressive well done Rip.
@ProphetFear sure they do you do your 5s and get stronger at a faster rate and less injury prone way than a person doing the 20s , by 6-12 months you'd be way ahead of the person doing just 20s. Tho going by your DYEL pic I can see why you'd struggle with that concept
I did them when I first read Stuart McRoberts' legendary Brawn book decades ago (and for 6 months, not "6 weeks") and it is absurd to compare them to weighted back extensions which would never increase one's weight by 45 lbs, two thirds of it muscle, as it did me. No other routine (and it could even be trap bar lifts, hip belt squats and even angled leg presses and/or sumo deadlifts x 15 twice a week, 20 an arbitrary high rep figure) shocks the metabolism into revving up appetite for more protein to feed the mass growth that 20 heavy reps demands for the lower body (and hence the whole body), the program's real secret. This is by far the best routine you can do when in need of massive weight gain ( hence, beginners or comebacks) or when nothing else gets you bigger. Rip's basic premise is that only by getting stronger via RPM % does one get bigger when we all know that there are people who are much stronger than their size or much bigger than their strength and that certain exercise protocols can feed either strain (i.e., do 5 sets of dips and chins to failure back- to- back if you want to instantly generate mass size as the effect of pound for pound strength in certain compound exercises which provide tremendous range of motion depths can be immediate). The focus of 20 rep squats program is on creating extra mass and boosting weight, however, the strength gains indirect as it's hard not to get stronger when a lot bigger from doing 20 rep squats for 315 lbs or trap lifts for 405 or angled leg presses for 720 (by a normal trainee's reachable goals, not a power lifter capable of doing 500-700 lb lifts for reps), esp if you are not already particularly strong and/or big. When you finally reach your wall (hopefully longer than Rip's six weeks) is when you switch to a 5x5 program, Rippetoe's SS, 5-3-1 or some other proven and solid low-rep strength-focused routine, but the point is this: the end goal of the 20 rep trap lifts/squats programs is based on the core premise that getting bigger can also make you stronger (and not just the other way around) especially if you have a hard time gaining weight and yes, no matter how strong you may or may not already be. And, btw, if a 19th squat rep can feel "no heavier" than a first or seventh rep, then I applaud the power of your faith (basically, a power lifter's philosophy)...regardless of how few might agree in practice.
The 20 rep squat workout is done at 75-80% of your 1RM. Most 3 or 5x5 workouts are done at 75-80% of your 1RM. The reason BOTH systems work is that they BOTH operate in this sub-maximal range. But in terms of creating an adaptation, which do you think will create the bigger stimulus? Repping 100kg for a single set of 20, rest-pause style, with your lungs and muscles screaming by the end? Or repping 100kg for multiple sets of 5, with you resting 3+ minutes between each set? As long as the quality of reps stays high, the 20 rep set will always create the greater stimulus. So an idea could be to spend six weeks doing your 5x5s, progressing the weights linearly, then spend the next six weeks using the exact same weights for 1x20, rest-pause style. Take a deload then start again at heavier weights. There you've got yourself a brilliant program challenging different energy systems, and your leg size and strength will blow up. You can market it as 'Starting Strength meets Super Squats'. You're welcome. I think I'm going to try that myself next training cycle!
Lol you’re insane if you think you can do 20 reps for 80% of your ORM. Try closer to 60-65%. Even Rip said in this video he did 365x20 when he was squatting ~550 (66%). You’re completely wrong
@@jd0879 The idea is to do 20 reps with your 10 rep max, not your 20 rep max. It is rest pause so after 10 you take short breaks without racking the bar. That’s why it is hard and hence the name - Widow-maker. It works but very few people have high enough pain tolerance to do it regularly. What Rip was doing was just a regular set of 20.
I am one of the guys that used to do that. It did get my legs big but I used lesser weights. And then like 10 sets of that or sets of 12 and my vision was increase weight little by little until I can do 225 with sets of 20 easy. But the progression stalls it truly becomes so taxing the breathing everything. Now I do 7 ish sets of 8
Been there, done that. If only I could know back in my 20"s, what I know now in my 40"s... That you don't go to the gym to get exhausted, you go to get strong. Sometimes, you do get exhausted, but not necessarily. The same as when you're playing a basketball game, your goal is not to get tired. It's to win.
True, I have done cycles of the 20’s after reading super squats. And the weight increased I felt bigger and stronger and gained some weight. However going back to lower reps like 5’s there was no carryover.
As Rip clearly does not know, I'll answer the question then: Do NOT start by doing whatever you do for 10 and then kill yourself up to 20 as this is why most people fail when they try to do this routine: after all, if you can add 10 more reps to your ten rep max, it wasn't your ten rep max to begin with, now was it?. This is what people who DON'T know do and so the program fails instantly for them (like within Rip's six weeks). Instead, take a weight that you think you can do for 40 reps (which will feel very light) but do only twenty and add 5-10 lbs every workout twice a week (or every 4-5 days if older or a hardgainer or overwhelmed by life's responsibilities) until you're just barely doing 20 and THEN begin to add weight accordingly every workout whenever you hit your 20 rep mark. Continue doing this until you can't hit 20 anymore (anywhere from six - twelve weeks) and can only reach 19 after trying on two consecutive workouts and then alter your aim for reps and instead attempt to increase poundage for those 19 reps (2-5 lbs, but if you're serious about milking this size gain to the max and to the end, 1-2 pounds at each session using micro-loads when even 2-5 pounds at the next workout is too much); when after a couple of workouts, you can't hit that target any longer and get stuck at 18, you then change your weight increase/target rep for that and do the same subsequently in the ensuing workouts for reps 17 and 16 till you reach 15 which is when most people stop. This can take anywhere from 3-4 for most to even 6-8 months (with micro-load weights added on regularly) for the most determined to get bigger. Using the trap bar, hip belt squat or angled leg press rater the squat a allows you to go longer in a cycle, so using one of the latter at the second workout instead of the squat is the way to go and if your squat is bad or you have physical limitations that prevent you from doing it or can just perform one of the other options more efficiently to gain poundage (the trap bar the closet to the squat in overall effect and for some lifters, even better) , then go with that substitute in place of the squat. These options also let you extend the 20 rep cycle much, much longer than would be the case for the squat for most trainees (hence, the 6-8 months...). And yes, you can do them with the trap bar (the breathing is just as hard and the transformative metabolic "shock effect" still works even if not standing and breathing under a loaded bar and it's the style I'd recommend the most for most people, especially for older lifters), as a hip belt squat if you don't want the weight compressing your spine and even (though to less overall effect as the upper and therefore whole body's musculature is not challenged as fully as with a squat or deadlift variation) on a 45 degree leg press machine (but only for those whose backs allow a low and a very deep range of motion in the glutes here) for those who can't (or won't, women, in particular) load their spine with heavy weights. Abbreviate the rest of your routine as this program is incredibly hard to recover from and expect to see your appetite open up to more protein feeds to grow those legs (hence, the body overall) and to gain further weight that should also make you stronger as a result. If a beginner or on a comeback from a long lay-off or if unable to gain size otherwise despite having gotten stronger, expect gains in weight anywhere from 10-15 pounds up to, in some spectacular cases (Perry Radar's the most famous), 40-50 pounds for the young, the thin-boned/framed, the metabolically "high-wired" (or who partake in sports that run a lot such as basketball), the "lanky" (the long-limbed especially benefit from using the trap bar instead) or anyone wanting or, really, NEEDING more size as another way (sometimes the only way...) to get stronger or simply because they want more overall mass on their bodies and nothing else they've attempted has stimulated their bodies (and, the 20 rep squat's magical ingredient, appetite for more good food, protein AND the necessity of more rest) to grow to such degrees. If a 3-4 month cycle is done repeatedly once a year every year over the years :) and/or one is far from having realized (or even begun) their full potential in muscular development, then those extra 40-50 pounds can be built accumulatively over several years. THOUSANDS of people have done this routine successfully over DECADES around the world and some of the greatest names in weight-training history (Hise, Park, Radar, McCullum, Starr, Steiner, Strossen, Leistner, Kubick, McRoberts, Dan John and so on) attest to the validity of its results, even if Rip, apparently, has never met one....or done it correctly, either. I've done this program three times in my life after relatively long layoffs (a divorce, a knee surgery) and serious loss of weight, muscle and strength and it's always worked, netting me as much as 45 pounds the first time as a near-beginner in my youth, two-thirds of it muscle, and the biggest legs I could never have imagined possible for my body frame then. This works, period, especially for regular trainees in need of more size who suspect getting bigger could also make them stronger (just as getting stronger can make you bigger) but it won't for anyone already powerlifting 5-700 pound lifts when they decide to give it a "try" as already big and strong men in the prime of their training years to see "what happens" and find- surprise- that they don't really need it and as such, does nothing for them, appropriately. This routine is not meant to be done indefinitely nor with the specific aim of getting stronger per se but to gain mass size which, in turn, can aid some get stronger still. PS- Though this can't be done 3x a week (in fact, many, perhaps most, cannot do it even twice a week so every 4-5 days may be better or just once a week for those who can't even with that frequency because this routine is that demanding of the WHOLE body's structural and recuperative systems), you can still do the other basic core exercises for 3 x 5 and return to doing squats with more of a focus on strength progression in those exercises when the cycle ends (as the 20 reps may affect how much you can do elsewhere because the body will prioritize recovering from the greater demands of the twenty). If you are already big and strong or do not have a problem gaining weight size or overall muscle mass, this is not for you, but if you are strong but not as big as you'd prefer or perhaps not getting stronger because your body type and/or appetite are not growing enough in response to the stimulation of a low rep program to get you bigger to get you stronger (perhaps also true for some older or "returning" lifters who find they just can't put on muscle the way they used to when younger if or when they are fit enough again as this high rep-heavy poundage protocol is aerobic in addition to being anaerobic ...), then give it a shot. Many will attest that the high intensity required of those last 5 reps to breathe, drive and survive through till the end (as Rip acknowledges) also provides a tremendous extra testosterone AND growth hormone boost, too, that many have claimed is unparalleled by any other given exercise or routine they've ever attempted to gain size. Once that's done, one can then focus (again) on a low-rep primarily strength-building routine, including Rip's great Starting Strength program. But if you're going to do it, then do it right. Otherwise, it will be a lot of suffering for nothing and comments such as the above in this video segment that it was all " a waste of time" for them when, in fact, it was that they simply didn't know how to do it correctly and didn't even need to do it at all. In short, the truth is that the 20 rep squat protocol is one of the most successful hypertrophy programs ever designed and deserves your consideration if gaining a lot more body weight and overall size is your prime objective or, really, prime necessity, as the program's true design has always been meant as a last resort for those who have not been able to grow substantially any other way. www.abebooks.com/9789963999125/Stuart-McRoberts-New-BRAWN-Series-9963999123/plp
Hello. Just wanted to thank you. That was a VERY interesting read and educational. I'm focusing on belt squats because of a spine problem but the method you outlined sounded very interesting. Tempted to give it a go despite not using it for normal squats but belt squats. Atm I'm busy following my own training plan but in the future I might try out the method you described even if it's aimed at normal squats. Just sounded so interesting.
Thx for sharing your insight. It was a real pleasure to read. For me it was maybe the most important read of the year. I am an „older“ athlete that decided to start things anew in his 40s. And the 20rep squats feel really good at the moment. I will give it a go. My goal is at least do my 1RPM bench (315lbs) for 20 reps squat. Best regards Nick
Yes, you can get stronger with light weights and high reps. Example: your 10 rep max is 200 and your 5 rep max is 300. Question: if you improved your 10 rep max and build it up to 300, did you get stronger? Question #2: if you improve your 5 rep max, will your one rep max go up? If you improve your 10 rep max to what used to be your 5 rep max, will your 5 rep max go up? So if your 5 rep max goes up, will your 1 rep max go up? What do you think, Rip?
I did the Wendler 'building the monolith' that used sets of 20. It was hard and no fun but I did get stronger. Going into it I was already strong. Maybe it was the fuck ton of hamburger and eggs I ate on top of my already high eating regiment.
You are correct. My single PR in a meet was 395 but I did 320 x 20. At age 75 now, I stick with the 20s on all my lifts, in order to avoid injury. The goal for the next 25 years is to lose less strength every year.
Tom 'Little Legs' Platz says that it's not the heavy weights that count, it's the reps... high reps!... he was known to do anything from 15 to 100 rep sets... and only trained legs evert two weeks/twice a month If this guy is saying high reps cannot build some serious muscle mass, Tom Platz has legs that say otherwise!
Tom "little legs" Platz was also a walking pharmacy like every single professional bodybuilder they literally did studies where they had people lift and eat correct and had another group that got steroids ate normal diet with a bit more protein and sat on their asses watching tv no lifting The non lifting group with the steroids gained more muscle than the natural lifters with good diet.
@@HailTennis 95% of these 'studies' are bogus or never even took place, that was established a long time ago and there's no reason to believe they are any more honest now No drugs, including a truck load of steroids is going to make an ounce of difference without the workout, common sense should tell you that's bullshit! Yes they all took steroids so that's an even playing field - and Platz had huge legs doing high reps once every two weeks.
This was fascinating. I figured Rip would say, “sure, do 20 reps for fun as a program for a while and then move on,” but he didn’t. His argument makes sense though… having suffered through some sets of 20, it really is about pain tolerance more than anything else… One thing that is for sure true about doing some sets of 20 with a weight that is challenging to get 10 with though, is that every set of squats you do after that, that isn’t a set of 20, you’ll say to yourself, “well, at least it isn’t a GD set of 20”
well there is certainly value in the toughness of doing it to say that you did it. My program I'm on now has mesocycles of 10s, 8s, 5s, and 3s, with AMRAP for the last work set. I was coming off a back strain, so my squat numbers were undertuned, and for my 1x10+ set for squat, I got 20. Which is great because it put me back on pace for the 8s cycle. But the limiting factor was certainly not my strength. I could not breathe. I was like hyperventilating, and I couldn't get rid of the CO2 fast enough when I got to 17. But I still made it to 20 before I racked it. If I stood there for 5 minutes, maybe I could have kept going.
If 5s make you stronger, and 20s don't, then that means there's a threshold - a number of reps somewhere between 5 and 20 where, if you go to failure at that number of reps, you body doesn't turn protein into muscle anymore during recovery. I think the silly old man just doesn't like em and is justifying.
He's stuck in his ways... But still says a lot of valuable stuff. Tension builds muscle mass and more muscle leads to more strength. Maybe there's a more optimal way to train for strength, but it certainly doesn't mean it's useless to train on higher rep ranges.
My 20 rep ass to grass squat record was 345 wanted to get to 365 but then I couldn't get more than 15 with 350 and knew I wouldn't be able to keep it going for longer so I kept adding weight anyway and going to failure and ended up getting 390 by 8 reps and then switched to volume again
It sounds like Rip didn't actually do 20 rep squats the way they're meant to be done. They've helped me exponentially several times in the past. I run them for about 3 or 4 weeks when I hit a plateau. It doesn't just pull me out, it teleports me out to the top of the nearest mountain. They are the ultimate plateau crusher. I can't imagine doing them for 6 weeks. That's a level of brutality I'm not sure I'm willing to subject myself to. They do shock your system into continued progress and they absolutely work for that purpose.
I usually build up for 3 or 4 sets of 4-10 them drop to lighter weight for a set of 20. Nice burnout. The way I see it is if you're afraid of breathing heavy, you aren't doing enough cardio.
But what if my 10 rep max is already 10 reps with several breaths in between the last few reps? I mean, I literally couldn't do the 11th rep, even if I rested for 30 seconds with the bar on my shoulders. That's what I call a "10 rep max". All-out. How am I supposed to do 20 reps with that weight?
Well, one thing he's leaving out for the basic, 20 rep routine is you should never pick a weight you can do the full 20 reps without pausing and breathing several times. It should be a weight you can do 10 reps and then fail at that number. But instead of ending the set, you take a couple of breaths, grind out a couple more reps and keep doing that sequence until you've gotten to 20. It's brutal and not even remotely easy. That's the true essence of the 20 rep routine. And I'm not speaking from merely reading about it. I've done the routine several times in my adult life. It's hard, effective and probably should only be done for about 6 weeks.
5 sets with 15-25 reps is my go to for strength and endurance. I believe that anything higher (27-40reps)is just stamina and anything lower (5-13reps) is just strength and from my experience (15-25reps) overall it’s less straining on my joints and less straining on my body but helps me be more functional, become stronger for my PR with those heavier weights and helps me control my breathing better I notice a lot of these power lifters with a 20 sec rep holding their breath the whole time just makes me cringe and they always breath in through their mouth 🤦🏽♂️ no control over their breathing whatsoever No disrespect to Mark great dude he deserves all the respect in the world but he can be biased sometimes And then He says “it’s not heavy” I’d say then put more weight on there and try 20 again but if your max is 20 reps for whatever weight it might be, if you struggle to do that last rep or two then yes it’s heavy those last reps are hell to go through not very many people can do it they’d rather quit at 13-15 I’ve seen people that I know can do 20 and they just give up and gas out because they’re simply too used to those low reps I’ve trained with this and I’ve made progress For example on my bench press when I get to a point where I can get atleast 3 or 4 sets with 20-25 reps then I move up 10-20lbs and then my max would be maybe 16-20 reps on the first set 2nd set maybe 15 or 16 then it’d drop til my last set is like 10 max then later like 2-5 weeks when that weight becomes easier to lift 3 or 4 sets with 20-25 reps I move up 10-20lbs again that also applies with my deadlifts squats military press and basically everything 15-20 seems to be my sweet spot but that’s just for me personally It’s like every coach online has some vendetta against 20 reps I noticed this on UA-cam and other platforms and little blogs or articles online people write about but people i trained with in real life and coaches I’ve worked with say otherwise even the comment sections on UA-cam people always say they’d rather be around the 20 rep range but i don’t know everybody is different I’d sure like to hear how other people feel about it though
20 rep squats seem to appeal to the kind of person who conflates mental toughness with pain and exhaustion, mainly of the cardiovascular variety. The kind of person that feels like they got nothing done at the gym unless they feel they need a nap as soon as they get home.
good for masochists :D I have to admit I like 20 rep front squats though. Just did 205x20. Yes you have to persevere through the later reps, so it does build mental toughness. Anyhow, I have done experiments with high rep training on multiple lifts for a a few weeks at a time, and I do not lose any strength doing so. It seems to be sufficient to maintain and it also gives joints a break if needed, so I'd say it has its place. Obviously to peak, you need to start scaling up the weights.
Been doing these lately. Turning what I can do 10x squeezing out 20. Works good I likem. Good way to change things up and I have seen some growth passed a plateau I was experiencing. Everyone and their fukn mom got a theory about what is going to work for you and what won’t but the best thing you can do is try something with full effort and see if it does anything for you.
Bro… I’m sorry, but this guy is talking out of his ass. Respectfully. When doing 20 rep squats, you’re supposed to pick a weight that you could get for 12 and then force yourself to do 8 more. That last rep should make you almost black out. Every other video on UA-cam about 20 rep squats remarks it as great. Apparently this dude knows something we all don’t
Seriously? I hit 330x3 before I decided to try six weeks of 20 rep squats. I started at 225x20 and have gone up 5lbs consistently each workout. I only heard of the bloody program because of Strong Enough...
Does anyone know why scientifically a set of 20 Squats at 65% feel so much more difficult than a set of 20 Bench at 65%? Love this topic. NFL Combine uses Amrap 225Lbs bench as bragging rights, I’m sure they don’t use squats. Any feedback is appreciated.
I agree to me that doesn’t make sense. I’ve done sets of 20 in the past and if you’re doing a true 20RM then around rep 12-15 it becomes very challenging. If rep 19 and rep 1 feel the same that means you picked a weight you can do 20+ reps for
Super squats or 20 Rep programs are not strength programs. It does exactly what it’s supposed to do force growth. That’s is, if you want to improve your 5 RM go do a strength program.
Why the unnecessary rant? He could have simply said that high rep sets have specific uses, but most of your size and strength comes from lower rep work. He is having arguments with himself.
I think everyone should try widowmakers at least twice in their life as it builds work ethic like nothing else, something happens to you when you know that EVERY session has this monstrosity of a set, and the rest of the program is NO walk in the park either. However the return of that diminishes heavily, and it is very very hard to stick to on any long term kind of plan, it is also difficult to periodize etc. There are just better programs out there. But great for novelty as well, no doubt.
Exactly. If you can do 5 reps at 225 then it follows that doing 20 at 95 won't be much of a problem. However, if all you do are 20 reps at 95, you'll never see 1 rep at 225, never, ever.
That's not how this works. You didn't get to 5 reps of 225 by doing 5 reps of 95. Progressive overload applies in both scenarios. You don't stick with 95 for 20 reps forever. Rip is just focused on strength here, but hypertrophic stimulus build strength, it just doesn't specialize in strength.
If you add sets and you're not accustomed to it you will trigger a response. If you add intensity and you're not accustomed to it you will trigger a response. If you add reps and you're not accustomed to it you will trigger a response. If you add exercises and you're not accustomed to it you will trigger a response. But only one of those options is viably sustainable in the long term.
@@-b-sharp I adjusted the weight bud. There is a lot of research done on higher reps being better for hypertrophy at expense of strength. Also the range of 6 to 12 and RIR makes every set more effective. That is for me, and I love 5x5 LP for beginners.
Someone who takes their 20 rep max to 90 pounds heavier than their previous 10 rep max did not get stronger. And their 5 rep set will stagnate or regress during that six weeks. Just like the lifter who progresses their 3 sets of five to 5 sets of 10 doesn't get stronger. ...okay. Hm.
And I can't understand why. Metabolic training will carry over to low were rep ranges too. I love long sets of squats to be honest. Gets the endorphins going like nothing else.
@@VegetoStevieD You should force yourself to do something uncomfortable if it will ultimately bring you some benefit, and one set of 20 rep squats under a barbell executed properly will certainly bring you some benefits, however painful it might be.
@@VegetoStevieD Your defiance only highlights the fact that you would absolutely BENEFIT from 20 rep squats. No question about it. 20 rep squats will help you stabilize your emotions and lead you to great personal happiness.
Just here to say when “Rip” says you need to be bigger to look like you lift… DONT GET FAT LIKE HIM. He looks like a balloon. Yes he’s strong but if you’re lifting to look fit don’t follow his advice unless you say “oh but I wanna be fat and strong” bruh Rip has to stfu bout this 🤦🏻♂️😂
Really? Does it make you feel like man to have to cuss all the time.? I’ll listen to someone else to learn strength training. Please don’t take my God’s name in vain.
@@VegetoStevieD And God said moreover unto Moses, Thus shalt thou say unto the children of Israel, The Lord God of your fathers, the God of Abraham, the God of Isaac, and the God of Jacob, hath sent me unto you: this is my name for ever, and this is my memorial unto all generations" (Exo. 3:15). One verse of many. There was a generation that wouldn’t even write the complete word out Yahweh became YWH in Hebrew. That is how Holy God is yet people today just throw His name around like nothing. I know for sure His last name (if He had one) isn’t dammit.
I draw the line at 19
I used to love 20 rep squats. But what rip is saying is true. Constantly trying to add weight to a set of 20 rep squats becomes a near death march experience. You are much better off consistently improving your 5 rep squat which in turn improves your 20 rep squat anyway plus you won’t feel physically and mentally taxed all the time. 365lb x 20 is very impressive well done Rip.
Does anyone do volume squats post novice phase? Sets of 8 or 10 for 3-5 sets?
Sets of 5 do not carry to sets of 20. The correlation coefficient must be
@ProphetFear sure they do you do your 5s and get stronger at a faster rate and less injury prone way than a person doing the 20s , by 6-12 months you'd be way ahead of the person doing just 20s.
Tho going by your DYEL pic I can see why you'd struggle with that concept
I did them when I first read Stuart McRoberts' legendary Brawn book decades ago (and for 6 months, not "6 weeks") and it is absurd to compare them to weighted back extensions which would never increase one's weight by 45 lbs, two thirds of it
muscle, as it did me. No other routine (and it could even be trap bar lifts, hip belt squats and even angled leg presses and/or sumo deadlifts x 15 twice a week, 20 an arbitrary high rep figure) shocks the metabolism into revving up appetite for more protein to feed the mass growth that 20 heavy reps demands for the lower body (and hence the whole body), the program's real secret. This is by far the best routine you can do when in need of massive weight gain ( hence, beginners or comebacks) or when nothing else gets you bigger.
Rip's basic premise is that only by getting stronger via RPM % does one get bigger when we all know that there are people who are much stronger than their size or much bigger than their strength and that certain exercise protocols can feed either strain (i.e., do 5 sets of dips and chins to failure back- to- back if you want to instantly generate mass size as the effect of pound for pound strength in certain compound exercises which provide tremendous range of motion depths can be immediate). The focus of 20 rep squats program is on creating
extra mass and boosting weight, however, the strength gains indirect as it's hard not to get stronger when a lot
bigger from doing 20 rep squats for 315 lbs or trap lifts for 405 or angled leg presses for 720 (by a normal trainee's reachable goals, not a power lifter capable of doing 500-700 lb lifts for reps), esp if you are not already particularly strong and/or big. When you finally reach your wall (hopefully longer than Rip's six weeks) is when you switch to a 5x5 program, Rippetoe's SS, 5-3-1 or some other proven and solid low-rep strength-focused routine, but the point is this: the end goal of the 20 rep trap lifts/squats programs is based on the core premise that getting bigger can also make you stronger (and not just the other way around) especially if you have a hard time gaining weight and yes, no matter how strong you may or may not already be. And, btw, if a 19th squat rep can feel "no heavier" than a first or seventh rep, then I applaud the power of your faith (basically, a power lifter's philosophy)...regardless of how few might agree in practice.
Beautifully put. Thanks for sharing, you definitely know what you’re talking about.
I did 20s every once in a while with 315lb
I'll tell you one thing. They make your endurance go through the roof.
i wonder how many marathon runners do them
@@nikitaw1982 Squat endurance
The 20 rep squat workout is done at 75-80% of your 1RM. Most 3 or 5x5 workouts are done at 75-80% of your 1RM. The reason BOTH systems work is that they BOTH operate in this sub-maximal range.
But in terms of creating an adaptation, which do you think will create the bigger stimulus? Repping 100kg for a single set of 20, rest-pause style, with your lungs and muscles screaming by the end? Or repping 100kg for multiple sets of 5, with you resting 3+ minutes between each set? As long as the quality of reps stays high, the 20 rep set will always create the greater stimulus.
So an idea could be to spend six weeks doing your 5x5s, progressing the weights linearly, then spend the next six weeks using the exact same weights for 1x20, rest-pause style. Take a deload then start again at heavier weights. There you've got yourself a brilliant program challenging different energy systems, and your leg size and strength will blow up. You can market it as 'Starting Strength meets Super Squats'. You're welcome.
I think I'm going to try that myself next training cycle!
Lol you’re insane if you think you can do 20 reps for 80% of your ORM. Try closer to 60-65%. Even Rip said in this video he did 365x20 when he was squatting ~550 (66%). You’re completely wrong
@@jd0879 The idea is to do 20 reps with your 10 rep max, not your 20 rep max. It is rest pause so after 10 you take short breaks without racking the bar. That’s why it is hard and hence the name - Widow-maker. It works but very few people have high enough pain tolerance to do it regularly. What Rip was doing was just a regular set of 20.
“Hello RIUUUP”
When I was young, I used to do only 1 set of 20 (130/140kg.) and my legs were much bigger then after switching to sets of 5. Much bigger legs.
I couldn’t imagine a set of 20 . I feel like my heart is gonna explode when I try an all out set of 8-10
I am one of the guys that used to do that. It did get my legs big but I used lesser weights. And then like 10 sets of that or sets of 12 and my vision was increase weight little by little until I can do 225 with sets of 20 easy. But the progression stalls it truly becomes so taxing the breathing everything. Now I do 7 ish sets of 8
At my age there’s not a whole lot a things I want to do 20 times, squats are one of them.
Right there with ya brother, lol
Then that is what most definitely should be done
Been there, done that. If only I could know back in my 20"s, what I know now in my 40"s... That you don't go to the gym to get exhausted, you go to get strong. Sometimes, you do get exhausted, but not necessarily. The same as when you're playing a basketball game, your goal is not to get tired. It's to win.
And going to work while sore is just stupid.
Spot on. We did crazy volume back when I was younger and it didn’t amount to crap
I go to get exhausted. Strength is secondary.
@@limitisillusion7 that's what boxing and jui jitsu is for
True, I have done cycles of the 20’s after reading super squats. And the weight increased I felt bigger and stronger and gained some weight. However going back to lower reps like 5’s there was no carryover.
As Rip clearly does not know, I'll answer the question then: Do NOT start by doing whatever you do for 10 and then kill yourself up to 20 as this is why most people fail when they try to do this routine: after all, if you can add 10 more reps to your ten rep max, it wasn't your ten rep max to begin with, now was it?. This is what people who DON'T know do and so the program fails instantly for them (like within Rip's six weeks). Instead, take a weight that you think you can do for 40 reps (which will feel very light) but do only twenty and add 5-10 lbs every workout twice a week (or every 4-5 days if older or a hardgainer or overwhelmed by life's responsibilities) until you're just barely doing 20 and THEN begin to add weight accordingly every workout whenever you hit your 20 rep mark. Continue doing this until you can't hit 20 anymore (anywhere from six - twelve weeks) and can only reach 19 after trying on two consecutive workouts and then alter your aim for reps and instead attempt to increase poundage for those 19 reps (2-5 lbs, but if you're serious about milking this size gain to the max and to the end, 1-2 pounds at each session using micro-loads when even 2-5 pounds at the next workout is too much); when after a couple of workouts, you can't hit that target any longer and get stuck at 18, you then change your weight increase/target rep for that and do the same subsequently in the ensuing workouts for reps 17 and 16 till you reach 15 which is when most people stop. This can take anywhere from 3-4 for most to even 6-8 months (with micro-load weights added on regularly) for the most determined to get bigger. Using the trap bar, hip belt squat or angled leg press rater the squat a allows you to go longer in a cycle, so using one of the latter at the second workout instead of the squat is the way to go and if your squat is bad or you have physical limitations that prevent you from doing it or can just perform one of the other options more efficiently to gain poundage (the trap bar the closet to the squat in overall effect and for some lifters, even better) , then go with that substitute in place of the squat. These options also let you extend the 20 rep cycle much, much longer than would be the case for the squat for most trainees (hence, the 6-8 months...).
And yes, you can do them with the trap bar (the breathing is just as hard and the transformative metabolic "shock effect" still works even if not standing and breathing under a loaded bar and it's the style I'd recommend the most for most people, especially for older lifters), as a hip belt squat if you don't want the weight compressing your spine and even (though to less overall effect as the upper and therefore whole body's musculature is not challenged as fully as with a squat or deadlift variation) on a 45 degree leg press machine (but only for those whose backs allow a low and a very deep range of motion in the glutes here) for those who can't (or won't, women, in particular) load their spine with heavy weights. Abbreviate the rest of your routine as this program is incredibly hard to recover from and expect to see your appetite open up to more protein feeds to grow those legs (hence, the body overall) and to gain further weight that should also make you stronger as a result. If a beginner or on a comeback from a long lay-off or if unable to gain size otherwise despite having gotten stronger, expect gains in weight anywhere from 10-15 pounds up to, in some spectacular cases (Perry Radar's the most famous), 40-50 pounds for the young, the thin-boned/framed, the metabolically "high-wired" (or who partake in sports that run a lot such as basketball), the "lanky" (the long-limbed especially benefit from using the trap bar instead) or anyone wanting or, really, NEEDING more size as another way (sometimes the only way...) to get stronger or simply because they want more overall mass on their bodies and nothing else they've attempted has stimulated their bodies (and, the 20 rep squat's magical ingredient, appetite for more good food, protein AND the necessity of more rest) to grow to such degrees. If a 3-4 month cycle is done repeatedly once a year every year over the years :) and/or one is far from having realized (or even begun) their full potential in muscular development, then those extra 40-50 pounds can be built accumulatively over several years.
THOUSANDS of people have done this routine successfully over DECADES around the world and some of the greatest names in weight-training history (Hise, Park, Radar, McCullum, Starr, Steiner, Strossen, Leistner, Kubick, McRoberts, Dan John and so on) attest to the validity of its results, even if Rip, apparently, has never met one....or done it correctly, either. I've done this program three times in my life after relatively long layoffs (a divorce, a knee surgery) and serious loss of weight, muscle and strength and it's always worked, netting me as much as 45 pounds the first time as a near-beginner in my youth, two-thirds of it muscle, and the biggest legs I could never have imagined possible for my body frame then. This works, period, especially for regular trainees in need of more size who suspect getting bigger could also make them stronger (just as getting stronger can make you bigger) but it won't for anyone already powerlifting 5-700 pound lifts when they decide to give it a "try" as already big and strong men in the prime of their training years to see "what happens" and find- surprise- that they don't really need it and as such, does nothing for them, appropriately.
This routine is not meant to be done indefinitely nor with the specific aim of getting stronger per se but to gain mass size which, in turn, can aid some get stronger still. PS- Though this can't be done 3x a week (in fact, many, perhaps most, cannot do it even twice a week so every 4-5 days may be better or just once a week for those who can't even with that frequency because this routine is that demanding of the WHOLE body's structural and recuperative systems), you can still do the other basic core exercises for 3 x 5 and return to doing squats with more of a focus on strength progression in those exercises when the cycle ends (as the 20 reps may affect how much you can do elsewhere because the body will prioritize recovering from the greater demands of the twenty). If you are already big and strong or do not have a problem gaining weight size or overall muscle mass, this is not for you, but if you are strong but not as big as you'd prefer or perhaps not getting stronger because your body type and/or appetite are not growing enough in response to the stimulation of a low rep program to get you bigger to get you stronger (perhaps also true for some older or "returning" lifters who find they just can't put on muscle the way they used to when younger if or when they are fit enough again as this high rep-heavy poundage protocol is aerobic in addition to being anaerobic ...), then give it a shot. Many will attest that the high intensity required of those last 5 reps to breathe, drive and survive through till the end (as Rip acknowledges) also provides a tremendous extra testosterone AND growth hormone boost, too, that many have claimed is unparalleled by any other given exercise or routine they've ever attempted to gain size. Once that's done, one can then focus (again) on a low-rep primarily strength-building routine, including Rip's great Starting Strength program.
But if you're going to do it, then do it right. Otherwise, it will be a lot of suffering for nothing and comments such as the above in this video segment that it was all " a waste of time" for them when, in fact, it was that they simply didn't know how to do it correctly and didn't even need to do it at all. In short, the truth is that the 20 rep squat protocol is one of the most successful hypertrophy programs ever designed and deserves your consideration if gaining a lot more body weight and overall size is your prime objective or, really, prime necessity, as the program's true design has always been meant as a last resort for those who have not been able to grow substantially any other way. www.abebooks.com/9789963999125/Stuart-McRoberts-New-BRAWN-Series-9963999123/plp
Hello. Just wanted to thank you. That was a VERY interesting read and educational. I'm focusing on belt squats because of a spine problem but the method you outlined sounded very interesting. Tempted to give it a go despite not using it for normal squats but belt squats. Atm I'm busy following my own training plan but in the future I might try out the method you described even if it's aimed at normal squats. Just sounded so interesting.
Thank you
Thx for sharing your insight. It was a real pleasure to read. For me it was maybe the most important read of the year. I am an „older“ athlete that decided to start things anew in his 40s. And the 20rep squats feel really good at the moment. I will give it a go. My goal is at least do my 1RPM bench (315lbs) for 20 reps squat. Best regards Nick
I did 265 for a set of 20, It’s great for building work capacity and great mental training if you have never done something like that before.
Tell this to Tom Platz 😅
Statistical outlier.
@@mishaostrovsky3668platz was an mesomorph
Sets of 20 squats help with everything! However it can't be done all the time.
Yes, you can get stronger with light weights and high reps. Example: your 10 rep max is 200 and your 5 rep max is 300. Question: if you improved your 10 rep max and build it up to 300, did you get stronger? Question #2: if you improve your 5 rep max, will your one rep max go up? If you improve your 10 rep max to what used to be your 5 rep max, will your 5 rep max go up? So if your 5 rep max goes up, will your 1 rep max go up? What do you think, Rip?
I did the Wendler 'building the monolith' that used sets of 20. It was hard and no fun but I did get stronger. Going into it I was already strong. Maybe it was the fuck ton of hamburger and eggs I ate on top of my already high eating regiment.
You are correct.
My single PR in a meet was 395 but I did 320 x 20.
At age 75 now, I stick with the 20s on all my lifts, in order to avoid injury.
The goal for the next 25 years is to lose less strength every year.
Lol that’s assuming you live till 100
@@jd0879 being optimistic is the way to go. Let the man be, statistically unlikely but if he's lifting at 75 chances are he's doing very well
365 for 20 is very very impressive
Will 20 rep squats add size to me bollocks?
The point is to do a set of 20 with breaths in between. You don't just pick a weight you can bang out 20 reps of without stopping.
So what you are saying is the only thing that works is to put 5lbs on the bar every time, eat and sleep. Are you sure?
People on the SS Forum are discussing volume greater than 5 reps? I may need to hop in on this later…
Tom 'Little Legs' Platz says that it's not the heavy weights that count, it's the reps... high reps!... he was known to do anything from 15 to 100 rep sets... and only trained legs evert two weeks/twice a month
If this guy is saying high reps cannot build some serious muscle mass, Tom Platz has legs that say otherwise!
Tom "little legs" Platz was also a walking pharmacy like every single professional bodybuilder they literally did studies where they had people lift and eat correct and had another group that got steroids ate normal diet with a bit more protein and sat on their asses watching tv no lifting
The non lifting group with the steroids gained more muscle than the natural lifters with good diet.
@@HailTennis 95% of these 'studies' are bogus or never even took place, that was established a long time ago and there's no reason to believe they are any more honest now
No drugs, including a truck load of steroids is going to make an ounce of difference without the workout, common sense should tell you that's bullshit!
Yes they all took steroids so that's an even playing field - and Platz had huge legs doing high reps once every two weeks.
20 rep squats will make your 5rm go up
Rip’s hair is looking pretty good.
This was fascinating. I figured Rip would say, “sure, do 20 reps for fun as a program for a while and then move on,” but he didn’t. His argument makes sense though… having suffered through some sets of 20, it really is about pain tolerance more than anything else…
One thing that is for sure true about doing some sets of 20 with a weight that is challenging to get 10 with though, is that every set of squats you do after that, that isn’t a set of 20, you’ll say to yourself, “well, at least it isn’t a GD set of 20”
well there is certainly value in the toughness of doing it to say that you did it. My program I'm on now has mesocycles of 10s, 8s, 5s, and 3s, with AMRAP for the last work set. I was coming off a back strain, so my squat numbers were undertuned, and for my 1x10+ set for squat, I got 20. Which is great because it put me back on pace for the 8s cycle. But the limiting factor was certainly not my strength. I could not breathe. I was like hyperventilating, and I couldn't get rid of the CO2 fast enough when I got to 17. But I still made it to 20 before I racked it. If I stood there for 5 minutes, maybe I could have kept going.
If 5s make you stronger, and 20s don't, then that means there's a threshold - a number of reps somewhere between 5 and 20 where, if you go to failure at that number of reps, you body doesn't turn protein into muscle anymore during recovery. I think the silly old man just doesn't like em and is justifying.
He's stuck in his ways... But still says a lot of valuable stuff. Tension builds muscle mass and more muscle leads to more strength. Maybe there's a more optimal way to train for strength, but it certainly doesn't mean it's useless to train on higher rep ranges.
My 20 rep ass to grass squat record was 345 wanted to get to 365 but then I couldn't get more than 15 with 350 and knew I wouldn't be able to keep it going for longer so I kept adding weight anyway and going to failure and ended up getting 390 by 8 reps and then switched to volume again
I would love for Rip and Tom Platz to have a talk about this.
Platz was a bodybuilder. I think Rip only cares about strength and not aesthetics.
Different training modalities for different goals, you are comparing apples and oranges.
But they both squatted heavy and for high reps…Platz could lift some serious pounds
@@waynenoll1967 Platz did 530 for 23 reps or something m
It sounds like Rip didn't actually do 20 rep squats the way they're meant to be done. They've helped me exponentially several times in the past.
I run them for about 3 or 4 weeks when I hit a plateau. It doesn't just pull me out, it teleports me out to the top of the nearest mountain. They are the ultimate plateau crusher. I can't imagine doing them for 6 weeks. That's a level of brutality I'm not sure I'm willing to subject myself to. They do shock your system into continued progress and they absolutely work for that purpose.
I usually build up for 3 or 4 sets of 4-10 them drop to lighter weight for a set of 20. Nice burnout. The way I see it is if you're afraid of breathing heavy, you aren't doing enough cardio.
Rip did it wrong. Widow maker is a set of 20 with your 10 rep max, rest pause style.
But what if my 10 rep max is already 10 reps with several breaths in between the last few reps? I mean, I literally couldn't do the 11th rep, even if I rested for 30 seconds with the bar on my shoulders. That's what I call a "10 rep max". All-out. How am I supposed to do 20 reps with that weight?
@@sven-sandershestakov5201 That’s why it is hard.
Well, one thing he's leaving out for the basic, 20 rep routine is you should never pick a weight you can do the full 20 reps without pausing and breathing several times. It should be a weight you can do 10 reps and then fail at that number. But instead of ending the set, you take a couple of breaths, grind out a couple more reps and keep doing that sequence until you've gotten to 20. It's brutal and not even remotely easy. That's the true essence of the 20 rep routine. And I'm not speaking from merely reading about it. I've done the routine several times in my adult life. It's hard, effective and probably should only be done for about 6 weeks.
Twenty rep squats are bullshit.
But a set of twenny fahve... now we're talking. That's just a more efficient fahve by fahve.
Why not do sets of 20 and apply the same principle of adding 5 lbs each workout. How is that not getting stronger?
5 sets with 15-25 reps is my go to for strength and endurance. I believe that anything higher (27-40reps)is just stamina and anything lower (5-13reps) is just strength and from my experience (15-25reps) overall it’s less straining on my joints and less straining on my body but helps me be more functional, become stronger for my PR with those heavier weights and helps me control my breathing better I notice a lot of these power lifters with a 20 sec rep holding their breath the whole time just makes me cringe and they always breath in through their mouth 🤦🏽♂️
no control over their breathing whatsoever
No disrespect to Mark great dude he deserves all the respect in the world but he can be biased sometimes And then He says “it’s not heavy” I’d say then put more weight on there and try 20 again but if your max is 20 reps for whatever weight it might be, if you struggle to do that last rep or two then yes it’s heavy those last reps are hell to go through not very many people can do it they’d rather quit at 13-15 I’ve seen people that I know can do 20 and they just give up and gas out because they’re simply too used to those low reps
I’ve trained with this and I’ve made progress
For example on my bench press when I get to a point where I can get atleast 3 or 4 sets with 20-25 reps then I move up 10-20lbs and then my max would be maybe 16-20 reps on the first set 2nd set maybe 15 or 16 then it’d drop til my last set is like 10 max then later like 2-5 weeks when that weight becomes easier to lift 3 or 4 sets with 20-25 reps I move up 10-20lbs again that also applies with my deadlifts squats military press and basically everything
15-20 seems to be my sweet spot but that’s just for me personally
It’s like every coach online has some vendetta against 20 reps I noticed this on UA-cam and other platforms and little blogs or articles online people write about but people i trained with in real life and coaches I’ve worked with say otherwise even the comment sections on UA-cam people always say they’d rather be around the 20 rep range but i don’t know everybody is different I’d sure like to hear how other people feel about it though
20 rep squats seem to appeal to the kind of person who conflates mental toughness with pain and exhaustion, mainly of the cardiovascular variety. The kind of person that feels like they got nothing done at the gym unless they feel they need a nap as soon as they get home.
Or because they’re fun lmao
To make things short. They appeal to hard workers that aren’t bitches.
Or because they’re a fun challenge every now and then
Watch Tom Platz
@@simohayha6031 why?
Perfect, so to do 225lbs x 20 o gotta lift heavier. Got my answer.
Heavy fahves fellas
good for masochists :D I have to admit I like 20 rep front squats though. Just did 205x20. Yes you have to persevere through the later reps, so it does build mental toughness. Anyhow, I have done experiments with high rep training on multiple lifts for a a few weeks at a time, and I do not lose any strength doing so. It seems to be sufficient to maintain and it also gives joints a break if needed, so I'd say it has its place. Obviously to peak, you need to start scaling up the weights.
Been doing these lately. Turning what I can do 10x squeezing out 20. Works good I likem. Good way to change things up and I have seen some growth passed a plateau I was experiencing. Everyone and their fukn mom got a theory about what is going to work for you and what won’t but the best thing you can do is try something with full effort and see if it does anything for you.
Bro… I’m sorry, but this guy is talking out of his ass. Respectfully. When doing 20 rep squats, you’re supposed to pick a weight that you could get for 12 and then force yourself to do 8 more. That last rep should make you almost black out. Every other video on UA-cam about 20 rep squats remarks it as great. Apparently this dude knows something we all don’t
I do them all the time because they suck so good!
Seriously? I hit 330x3 before I decided to try six weeks of 20 rep squats. I started at 225x20 and have gone up 5lbs consistently each workout. I only heard of the bloody program because of Strong Enough...
Does anyone know why scientifically a set of 20 Squats at 65% feel so much more difficult than a set of 20 Bench at 65%? Love this topic. NFL Combine uses Amrap 225Lbs bench as bragging rights, I’m sure they don’t use squats. Any feedback is appreciated.
You're using more muscle mass, your heart has to work harder
@@limitisillusion7 seems so simple, but that makes sense. Thank you for the reply.
The 19th rep isnt any harder than the first? GTFOH! Then he said you gotta have balls to complete the set, very contradictory.
I agree to me that doesn’t make sense. I’ve done sets of 20 in the past and if you’re doing a true 20RM then around rep 12-15 it becomes very challenging. If rep 19 and rep 1 feel the same that means you picked a weight you can do 20+ reps for
Agree and disagree but l have run the 20s up and found my fives were not much stronger
Super squats or 20 Rep programs are not strength programs. It does exactly what it’s supposed to do force growth. That’s is, if you want to improve your 5 RM go do a strength program.
Tell Tom platz that
Why the unnecessary rant? He could have simply said that high rep sets have specific uses, but most of your size and strength comes from lower rep work. He is having arguments with himself.
I think everyone should try widowmakers at least twice in their life as it builds work ethic like nothing else, something happens to you when you know that EVERY session has this monstrosity of a set, and the rest of the program is NO walk in the park either. However the return of that diminishes heavily, and it is very very hard to stick to on any long term kind of plan, it is also difficult to periodize etc. There are just better programs out there. But great for novelty as well, no doubt.
3:22 - 3:47 is the takeaway
Exactly. If you can do 5 reps at 225 then it follows that doing 20 at 95 won't be much of a problem. However, if all you do are 20 reps at 95, you'll never see 1 rep at 225, never, ever.
That's not how this works. You didn't get to 5 reps of 225 by doing 5 reps of 95. Progressive overload applies in both scenarios. You don't stick with 95 for 20 reps forever. Rip is just focused on strength here, but hypertrophic stimulus build strength, it just doesn't specialize in strength.
When I changed from 5x5 to 6-12x3 I got bigger 🤷♂️
he said that would happen in this very video
@@AcceleratingUniverse nope
If you add sets and you're not accustomed to it you will trigger a response.
If you add intensity and you're not accustomed to it you will trigger a response.
If you add reps and you're not accustomed to it you will trigger a response.
If you add exercises and you're not accustomed to it you will trigger a response.
But only one of those options is viably sustainable in the long term.
@@-b-sharp I adjusted the weight bud. There is a lot of research done on higher reps being better for hypertrophy at expense of strength. Also the range of 6 to 12 and RIR makes every set more effective. That is for me, and I love 5x5 LP for beginners.
@@digitalsublime I thought the research says rep range isn't that big of a deal as long as you get proximal to failure.
I think i will just stay on stronglifts
6 weeks is half the SS LP, I'll take the gains
My LP lasted nearly 9 months on squat :)
Why is the monkey ear-raping the gnome?
Someone who takes their 20 rep max to 90 pounds heavier than their previous 10 rep max did not get stronger. And their 5 rep set will stagnate or regress during that six weeks. Just like the lifter who progresses their 3 sets of five to 5 sets of 10 doesn't get stronger. ...okay. Hm.
He doesn't value metabolic training and you can see it in his build and how he gets winded just walking around talking.
And I can't understand why. Metabolic training will carry over to low were rep ranges too. I love long sets of squats to be honest. Gets the endorphins going like nothing else.
@@limitisillusion7 not to mention the improvements to your cardiovascular system. Lots of people’s lungs fail before their legs
Sets of 20 suck. It's for gut checks only. Recommended to try at least once in your life but I'm with Rip on this one, heavy fahves are the way.
You become for efficient at doing 20 reps, but you don't get stronger.
Hit that like button 👍⭐️👍
I have no desire to do a set of 20 squats.
Then you should definitely do them.
@@cdcaleo I don't follow your logic.
@@VegetoStevieD You should force yourself to do something uncomfortable if it will ultimately bring you some benefit, and one set of 20 rep squats under a barbell executed properly will certainly bring you some benefits, however painful it might be.
@@cdcaleo Bullshit. I've never benefitting from anything in my life.
@@VegetoStevieD Your defiance only highlights the fact that you would absolutely BENEFIT from 20 rep squats.
No question about it.
20 rep squats will help you stabilize your emotions and lead you to great personal happiness.
Just here to say when “Rip” says you need to be bigger to look like you lift… DONT GET FAT LIKE HIM. He looks like a balloon. Yes he’s strong but if you’re lifting to look fit don’t follow his advice unless you say “oh but I wanna be fat and strong” bruh Rip has to stfu bout this 🤦🏻♂️😂
Sets of 20 don't do shit only 5s work this is the gospel
20's are totally stupid. Work on increasing your 3 or 4 rep max.
sets of 20 are done by those with a psychological disorder
Really? Does it make you feel like man to have to cuss all the time.? I’ll listen to someone else to learn strength training. Please don’t take my God’s name in vain.
What do you have against God? Does using His name in vain make you feel tougher? Read your Bible
What's God's name? Timestamp when he said it.
I'll tell you what I have against God: the dude's a genocidal maniac: read your bible.
My preferred fiction is Stephen King
@@richardforde5832 Repent boy
@@VegetoStevieD And God said moreover unto Moses, Thus shalt thou say unto the children of Israel, The Lord God of your fathers, the God of Abraham, the God of Isaac, and the God of Jacob, hath sent me unto you: this is my name for ever, and this is my memorial unto all generations" (Exo. 3:15). One verse of many. There was a generation that wouldn’t even write the complete word out Yahweh became YWH in Hebrew. That is how Holy God is yet people today just throw His name around like nothing. I know for sure His last name (if He had one) isn’t dammit.