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Thread: 20 rep sets

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    Default 20 rep sets

    I've read many times about the benefits of 20 rep squat sets, and I've started adding a set of 20 reppers at around 60% of my 1RM at the end of my squat session. Needless to say they are fucking hard and get a bit messy. Oh well, no pain no gain.

    Anyway, is it smart/sensible/advised/beneficial to add 20 rep sets of any lift I want? Deads, OHP, BPress, Tricep, Bicep or any lift I want?

    Note - I posted this in the power lifting section because I'm training for strength, I don't want a pissing match about how BBer's do it compared to PL's. I'm strictly asking in reference to PL/strength and increasing my lifts.
    The weights in this gym just aren't heavy enough... would you mind sitting on my face while I do some crunches?





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    I made a thread about this before. Ive started doing all my support work with ultra high reps and i like it as my recovery isnt impacted
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    Any weight work that also stimulates the the heart and lungs as well as muscle growth will not only make you stronger but also improve your fitness ie your recovery.

    I would only limit high rep work to multi joint movements only like.
    Squat
    Dead-lift
    Leg-press
    Any type of pull or push


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    i like to throw odd 20 rep set in. I normally get about 20 reps on 70% of max, so i find some correlation for myself.


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    Quote Originally Posted by Goosey View Post
    Any weight work that also stimulates the the heart and lungs as well as muscle growth will not only make you stronger but also improve your fitness ie your recovery.

    I would only limit high rep work to multi joint movements only like.
    Squat
    Dead-lift
    Leg-press
    Any type of pull or push

    damn, now I have to tell all the bros in my gym they can't do anymore 100 rep bicep curls...
    The weights in this gym just aren't heavy enough... would you mind sitting on my face while I do some crunches?


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    70% seems really high Chris.

    What was your 1 rep max at the time?

    I just did 160kg x20 and that's 60%
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    Sticky, i have always been able to get about 20 reps on 70%, but i have always preffered reps rather than heavier weights.

    Bench 130kg, 20 on 90kg (roughly 70%).

    Last year did 16 strict reps on 100kg bench, got 137.5kg for single.
    70% of 137.5kg is 95kg, would have gone close to 20 reps for sure given 16 on 100kg.

    As i mention, really depends on how you train. i have always been good on reps.

    Fred Hatfield says it means you have slow twitch fibres. Maybe he is right but did read Arcidi doing 20 reps on 495 pounds not long away from his 700 pound bench (70%).


    Your 20 reps on 150kg powerlifting squat is pretty good (no wraps i take from video).

    Again, does not matter for stenght sports, matters more what you get for low reps (6 and less).

    I normally know what form i am in from 10 on 80%, 20 on 70%, and 4 on 90%, but for me i find some correlation (for myself only).

    when i did 120kg for single bench first time (early 1980s), I could get 35 reps on 70kg (about 60%).

    Could also be I am not well trained at low reps, since i rarely do them. Just dont like training with heavy weights and long rests. Bores me to death.
    Last edited by spartacus; 26-10-2012 at 02:15 PM.


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    Yeah Im the opposite... I love 2's, 3's and 5's with 10-15min breaks. And am really good at repping large percentage in that range.

    my best so far is 160x20, 70% would be 180x20..... No way in hell.

    Im doing that tom platz 140kgx50 challange next......
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    Quote Originally Posted by Sticky View Post
    Yeah Im the opposite... I love 2's, 3's and 5's with 10-15min breaks. And am really good at repping large percentage in that range.

    my best so far is 160x20, 70% would be 180x20..... No way in hell.

    Im doing that tom platz 140kgx50 challange next......
    How many rep's do you think you could push out with 180kg sticky?


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    That is why you are on way to be a champion powerlifter, although you are already a world champ in GPC, and why I have only been a B grade athlete in many sports.

    Sports specificity is what it is all about. For weightlifting and powerlifting, low reps speak for themselves.

    At my age, i just want to enjoy myself now. Hence, i train at 60%, short rests, and only once every 2-3 weeks to go to failure.

    I still hope toget 135kg at 90kg bench sometime in 2013, but am a long way off at moment.


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