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Old 11-24-2011, 08:12 PM   #11
Eric Montgomery
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Re: How to determine a good weight for a 20RM?

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Originally Posted by Daniel Wheeler View Post
haha

I'm going to do the above after the close of my current 9 week program, then smolov after an autoregulation/transition phase (I become "accustomed" to heavy weights again).

The consensus seems to be that doing the 20rm program doesnt immediately add to your 1 rm because your body is unaccustomed to squatting heavy.

From what I've read, a couple weeks of autoregulation (squatting to heavy singles that day) and your 1rm catches up with the 20rm.
Eh, yes and no. Last year I did 5 weeks of twice per week 20 rep squats during which I went from 220x20 to 270x20. The first day I switched back to 1RM and 3RM type weights I had some trouble because my body wasn't used to weights that close to my max and I got pretty unstable coming out of the hole on the heavy reps. But after a few heavy workouts things worked out fine, and my 1RM jumped 35lbs compared to what it was before I began (345 to 380lbs).
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Old 11-24-2011, 08:15 PM   #12
Daniel Wheeler
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Re: How to determine a good weight for a 20RM?

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Originally Posted by Eric Montgomery View Post
Eh, yes and no. Last year I did 5 weeks of twice per week 20 rep squats during which I went from 220x20 to 270x20. The first day I switched back to 1RM and 3RM type weights I had some trouble because my body wasn't used to weights that close to my max and I got pretty unstable coming out of the hole on the heavy reps. But after a few heavy workouts things worked out fine, and my 1RM jumped 35lbs compared to what it was before I began (345 to 380lbs).
What did I say?

Last edited by Daniel Wheeler : 11-24-2011 at 08:23 PM.
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Old 11-24-2011, 08:33 PM   #13
Shawn M Wilson
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Re: How to determine a good weight for a 20RM?

I agree this is a physical battle but more mental than anything.

You have to also really make sure your keeping your core tight during it.

Those last 5 are killer.

I popped 10@ 415lbs a few weeks ago. Could have probably gotten 12..

Used to do 405x20 4 years ago and last 3 were always ruff. 4-5 breaths between each of the last reps.

Afterwords legs are like jello

Love a good 20 squat rep program. If you eat right and do this with +5lbs you can often ride these gains for a good month or more if your lucky.
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Old 11-25-2011, 06:15 AM   #14
Graeme Moore
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Re: How to determine a good weight for a 20RM?

Did anyone record their results in terms of increased LBM?
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Old 11-25-2011, 06:31 AM   #15
Andrew N. Casey
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Re: How to determine a good weight for a 20RM?

good advice given above. i will also add there is no magic in the number 20. if you start out with a weight that proves to be a little too heavy, no need to panic and drop the weight. if you get 15 your first attempt, just keep that weight and add a rep everytime until you hit 20, then you can start adding weight.

another fun thing is to try and work up to 50reps with your bodyweight.
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Old 11-25-2011, 02:08 PM   #16
Brian Strump
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Re: How to determine a good weight for a 20RM?

I don't know the other members numbers, but I went from 335# to 365# @ 165 BW.

A large number of members overall CF Total numbers when up, some considerably; although I think the weaker you are, the greater gains you'll see doing a program like that.
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