Review of 20 Rep Squat as taken from Gamefaqs.com, posted by myself
Finally done with this monster. An overview of everything I've gained.
Stats upon start of the program
5'9
190lbs
Dips: Bodyweight+45lbs for 2X12
Pull-ups: 12, 5, 3, 3
Overhead press: 115lbs for 2X12
Bent over rows: 105 for 2X15
20 rep Squats with 185
Upon completion of program
5'9
202lbs
Dips: Bodyweight+65lbs for 2X10-12
Pull-ups: 10,3,3
Overhead Press: 130 for 2X11-12
Bent over rows: 150 for 2X13-15
20 rep Squats with 300
Some notes on the numbers: The starting numbers are a little screwy because I was following the principle of "cycling up" the weight as outlined in Stuart MacRobert's "brawn". Dips and pull-ups proved to be increasingly difficult even without adding resistance because I was getting heavier everyweek, hence they became progressive resistance without any need to add. I hit a few plats here and there on everything, including failing on squats for 3 of my workouts. All in all though, I'm very satisfied with what I gained. I made a little less than half of the promised "30lbs of Muscle in 6 weeks", but considering my diet wasn't nearly as big as it could have been (was not supping any weight gainers, had a few off days), I am very satisfied. The last time I was at this weight, I had to force myself to eat constantly. I made it here with hardly any effort, and if some of our more devout community (PPP, looking at you) were to try it, I'm sure they'd make it closer to the gains.
As for the diet, milk really is king. Liquid calories to fill the gaps that you miss on solid foods. There were many times that I didn't feel I ate well at a meal, and simply went to the fridge and chugged some milk. It's cheap, and it'll stack on mass. Work up to it though. Don't go from 0 glasses to a gallon a day. And I'm also going to work down from it. Going to first stop my "between meals milk drinking", then go from 2% to skim, then reduce my glasses at meals.
I feel the mass I've gained is very much quality mass. I'll upload some pics tomorrow. I have some of me at a very chubby 202, and hopefully some tomorrow showing a better 202. I feel like I won't need to cut much, and can just go into maintaining after about a week or so (keep in mind, I never try to get a six pack).
The program itself:
It gives intensity a whole new meaning. It'll push you to the limits, and let you really know a lot about yourself. When do you quit, and when do you keep going. Anyone who spends their time on this program will gain some mental toughness, and will be able to excel in any other program they attempt. At the same time, remember, it's not a strength training program. My numbers got better (especially on squats), but the plats got to me. I'm very much looking forward to my strength training soon, but still satisfied with the gains I've made.
Stats upon start of the program
5'9
190lbs
Dips: Bodyweight+45lbs for 2X12
Pull-ups: 12, 5, 3, 3
Overhead press: 115lbs for 2X12
Bent over rows: 105 for 2X15
20 rep Squats with 185
Upon completion of program
5'9
202lbs
Dips: Bodyweight+65lbs for 2X10-12
Pull-ups: 10,3,3
Overhead Press: 130 for 2X11-12
Bent over rows: 150 for 2X13-15
20 rep Squats with 300
Some notes on the numbers: The starting numbers are a little screwy because I was following the principle of "cycling up" the weight as outlined in Stuart MacRobert's "brawn". Dips and pull-ups proved to be increasingly difficult even without adding resistance because I was getting heavier everyweek, hence they became progressive resistance without any need to add. I hit a few plats here and there on everything, including failing on squats for 3 of my workouts. All in all though, I'm very satisfied with what I gained. I made a little less than half of the promised "30lbs of Muscle in 6 weeks", but considering my diet wasn't nearly as big as it could have been (was not supping any weight gainers, had a few off days), I am very satisfied. The last time I was at this weight, I had to force myself to eat constantly. I made it here with hardly any effort, and if some of our more devout community (PPP, looking at you) were to try it, I'm sure they'd make it closer to the gains.
As for the diet, milk really is king. Liquid calories to fill the gaps that you miss on solid foods. There were many times that I didn't feel I ate well at a meal, and simply went to the fridge and chugged some milk. It's cheap, and it'll stack on mass. Work up to it though. Don't go from 0 glasses to a gallon a day. And I'm also going to work down from it. Going to first stop my "between meals milk drinking", then go from 2% to skim, then reduce my glasses at meals.
I feel the mass I've gained is very much quality mass. I'll upload some pics tomorrow. I have some of me at a very chubby 202, and hopefully some tomorrow showing a better 202. I feel like I won't need to cut much, and can just go into maintaining after about a week or so (keep in mind, I never try to get a six pack).
The program itself:
It gives intensity a whole new meaning. It'll push you to the limits, and let you really know a lot about yourself. When do you quit, and when do you keep going. Anyone who spends their time on this program will gain some mental toughness, and will be able to excel in any other program they attempt. At the same time, remember, it's not a strength training program. My numbers got better (especially on squats), but the plats got to me. I'm very much looking forward to my strength training soon, but still satisfied with the gains I've made.
I modified the program from the original template under the advise of the book itself "SuperSquats". I kept the workout short, with only 2 supplemental lifts along with the squats.
Day 1:
Dips: 2x12
20 rep squats
20 rep light pull-overs to stretch the rib cage
Pull-ups: As many as I could for 3 sets (couldn't do 2X15)
Day 2:
Overhead Press: 2X12
20 rep squats
20 rep light pull-overs
Bent over rows: 2X15
I trained MWF, and alternated each training day. It was all I needed. On my off days, I'd do some neck work (neck crunches, shrugs, bridges) and work on my grip training. I didn't need to do any isolation stuff. I limited everything else, from running to sports to PT. The only times I failed on squats were the times I overexerted myself at PT. You gotta make rest a lifestyle.
Bottom Line
The program works. It is one of the greatest in existance. If you want to be a bodybuilder (even though my knowledge is limited), do it. If you want mass, do it. Shut up and squat. 10/10
Day 1:
Dips: 2x12
20 rep squats
20 rep light pull-overs to stretch the rib cage
Pull-ups: As many as I could for 3 sets (couldn't do 2X15)
Day 2:
Overhead Press: 2X12
20 rep squats
20 rep light pull-overs
Bent over rows: 2X15
I trained MWF, and alternated each training day. It was all I needed. On my off days, I'd do some neck work (neck crunches, shrugs, bridges) and work on my grip training. I didn't need to do any isolation stuff. I limited everything else, from running to sports to PT. The only times I failed on squats were the times I overexerted myself at PT. You gotta make rest a lifestyle.
Bottom Line
The program works. It is one of the greatest in existance. If you want to be a bodybuilder (even though my knowledge is limited), do it. If you want mass, do it. Shut up and squat. 10/10
Good deal.when I hit a wall with my current program, this will be the new routine.
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