@@EnkiriElite update: Successfully performed the squats Monday night using a pretty conservative weight to start off building confidence. Despite the conservative start, Tuesday afternoon I realized sitting on the toilet was gonna be a bit uncomfortable. It’s currently Thursday morning and I believe the pain has reached its peak and beginning its descent.
@@ajithsidhu7183not Alec but it would be harder on pressing movements because the lockout still fatigues the triceps and for front squat It’ll be hard to breathe. The back squat allows for rest with minimal fatigue to main movers and you can breathe
@@ajithsidhu7183part of the protocol is that once u have done the 10 reps. The next 10 reps are going to be a grinder, with a lot of pause resting. U can’t pause and rest after a rep well with front squats. No matter what u do the upper back will give out. And u can’t do it for the OHP at all. With the close grip bench perhaps if u were to rest at the bottom but even then it’s difficult and ugly. Again the key is u have to be able to do rest pause. There’s no way u can rest pause the bar on a OHP. Ur just gonna leave it floating
I can tell you. 20 Rep Squats are the way to go. I can't even squat anything close to what EEF is demonstrating in these videos, and I was able to build some decent legs. Just like he said. Find a weight where you fail at 10, then knock out 10 more. It doesn't matter how long it takes you. The set will be long AF, but the gains baby. At one point I had to slow down because my quads were bulging out of my jeans and slacks. If you have the patience, the approach is bulletproof.
I managed 20 reps with 80 kgs at a bodyweight of 87 kilos ( nowhere near your level Alec) but man I'd go nearly as far to say it was a life changing experience and took me over 3 minutes. For 2 days after I felt dulled down and now after 3 days I feel like my neck and upper back were under direct attack from this sadistic test of testicular fortitude. Great video man, keep well and keep squatting ❤
@@alexwilliams5587 @alexwilliams5587 ive only done it once honestly. idk if i can maintain that effort. doing it with walking lunges is easier mentally because typically the weight is lower and something about moving really helps. reverse lunges like that with a bar on your back is just hell. i think if i did widowmaker lunges i would probably do each leg on different days lmao. or just after a 10min rest period or something.
The best variation of the "widowmaker" I found is this: forget about any predetermined number of reps. Take a set to failure, and then continue that set by taking 10 second breaks between each subsequent mini-set, until you have completed the the same number of reps you did on your first set. Here's an example: Deficit push-ups - you just did 13 reps (close) to absolute failure; rest 10 seconds and go again - you got 3 reps this time: 10 MORE TO GO; rest another 10 seconds and go again, etc. until you have completed and ADDITIONAL 13 reps after your initial 13. So whatever you get on the first set (say you got 15), just keep going until you double that (go until 30). It's pretty cool and straight forward.
Very Inspirational - did my first 20 rep squat on the ATX COMPACT BELT SQUAT MACHINE while watching your video. Doing these high reps squats are best done on the belt squat - u owe it to yourself to get one. It's the holy grail of squats and it's a game changer. Makes the barbell squat so obsolete and inefficient compared to the belt squat. A huge advantage of the belt squat is how little it over stresses the lower back and CNS system allowing for other exercises to be done.
I wonder if there is a possibility to do something similar for the upper body? I was thinking of widowmaker weighted push-ups. It has the similarities: Weighted calisthenic, possibility to pause and take breaths between repetitions, loadable, compound movement.
I think it'd be extremely challenging to get the desired intensity for that many reps on anything upper body with getting spotter assistance. Take the bench press, where your muscles fatigue quickest will be at the shortened position, so while you may get 10-12 or so reps done on your own, for the last couple you may need a partner to help.
I do these with landmine front squats. Two advantages: 1) The resistance curve with landmine squat is even more lengthened biased than normal squats. 2) The landline lets you get deeper range of motion
Did my first set of 205lb zercher squats for 20 today, gonna go for 21 next week and then increase the weight and so on and so forth until my chicken legs become… not chicken like. Will report back in 12 weeks what happens. Thigh circumference has not been measured yet but that’ll be added when it is.
Yup, a great book, its dead straightforward and simple no BS advice, and it works ! I was lucky enough years ago to have a gym buddy who introduced me to 20rep squats, man they were tough, nearly pucked my guts up or fell down after every 20rep session ( good indicator that you went hard enough ). Followed the diet ... eat healthy and just keep eating, gallons of milk, loads of eggs ... all old school. Honestly, after even 4 weeks of just two sessions a week, it transformed me, it was like growth hormones went into overdrive. The single most impactful routine I've ever done ... by miles !! Having a good spotter is a big advantage for these.
I always aim to do full range on squats but sometimes at end of workout I’ll do 20 reps without going all the way back up, keeps all the tension on my quads for superior pumps!! Excellent video again
Hey Alec! I was thinking about doing these but usually BB squats destroy my lower back. What do you think about doing these with Hack squats? Or belt squats?
This is very good. I too have done loads of types of protocols in the search for bigger legs. Including the 20 reps squats. Then in my 59th year I discovered Neckzilla and Quadzilla. I watched Roberts and Rublie’s training methods. It became apparent that the No lockout method is the icing on the cake. Yes the bottom half of the squat with no rest at the top. Millimetres in days, centimetres in a months. New trousers, knees, shorts, leggings will be needed. Upper body will also increase due to increased pain tolerance. 60kg,80kg,100kg, maybe 120kg on a good day. 20 x no break atg no lockout squats is the ultimate leg builder. Not 20 rep breather squats.
I do this for all my sets to go beyond failure, and then end with partial reps...+1inch of growth in a single day from inflammation....worth it, also it makes progresss faster
Mate, it's really interesting to hear your opinion on my situation - I work out twice a week only, on Tuesday and on Saturday. I also deadlift and bench press. My questions are: 1) How to deadlift on Saturday if in 2 days I squat? Will I have enough time to recover after deadlift? 2) Is it possible to deadlift and bench press 20 rep protocol for hypertrophy?
are you sure it isn't just like inflammation due to the new stress rather than muscle growth? since going from 25 to 26 inches in 9 weeks is potentially pounds of muscle, and it was my understanding that it's difficult to build pounds of muscle in a matter of weeks. i guess the only way to know would be to see if it goes back down to 25 eventually.
I address this in the article, but left it out of the video for the sake of brevity. When I got around to writing the article it has been like 6 months since I had stopped doing the 20 rep squat program, and my legs never got smaller. That was 4 years ago now...and they still never got any smaller.
You can do it with a 10 rep max, but you have to take a 2-5 deep breaths after EVERY rep. In its orgins the breathing was considered important for ribcage expansion. This allows you to use heavy weight. A metric of regulation I use is timing how long the set take. I find anything faster than 3 mins is too short and over 4 mins too long. It grew my quads 1.75" in a year. Mad props for shinning light on "History-based lifting", Silver Era Chad!
The bottleneck I ran into is that I physically cannot support the weight for that long. After 90 seconds I was tapped and my bracing began to fail to an unacceptable degree. But I agree, that is how it's been touted that it's "supposed" to be done. I just wasn't able to replicate that in the real world *personally* Obviously YMMV
@EnkiriElite My fix for bracing problem was shortening it to 16 rep with 8 rep max. All the time with the bar on my back was too much for my lower back and elbows. If you're interested in sacrificing volume for weight, I would like to see how that plays out for you as an advanced lifter, if doesnt take a toll on your joints or CNS. Doesn't have to be as drastic of a change ofc.
When my legs grew the most i used to do 5 sets of 12 reps where one set literally took half of song to complete so i can imagine 20 rep sets will work even better
Yo bro I’ve got another method. 5x5 squats 3 times a week with Hacksquats to finish off by any unfinished sets of the 5x5. I’d usually finish my squats and do about 3 sets after. I’d also take my my hands of the handles while performing the hack squats
Not to say this kind of protocol can't be effective, especially if super high intensity combined with low volume and frequency is novel to you, but could some of this quad growth be ascribed to swelling/inflammation? After all you reported a lot of soreness. Are your quads still an inch bigger a week or two after resuming your regular training?
I actually address this in the article but left it out of the video for the sake of brevity. Considering that I wrote the piece about 6 months after cessation of the protocol and my legs never got smaller by that point (or any point after) i have to say that tue answer to your question is no, swelling was not a factor.
Hey man I built the kettlebell & after a month I can do 200x18 at 235lb Bodyweight. I just use alpha progression to recommend weight jumps. Should I just keep going up? Started off 70x17. I do 2 sets 2x a week for 18/16/14 reps over 3 weeks. The 12" pipe can probably hold 6 plates. Would Jefferson Deadlift be good for a hip imbalance?
I could use your advice, I am doing a leg day today. I’m doing 10 exercises and my personal trainer said that’s too many, so I’m thinking about taking out a super set. The superset that I’m thinking about taking out consists of one legged step ups, Bulgarian split squats, and kettlebell RDLs. I like to do all three in a circuit three times. However, I also am going to be doing elevated trap bar RDL 3x10 before that circuit, and pendulum squats. I’m thinking about taking out the circuit I just described, and instead, adding in possibly a fourth set of pendulum squats, maybe more sets. What do you think? The other exercises I’m doing that day: seated hamstring curl, seated leg extension, seated adductor & abductor, and calf machine. So with pendulum squats and trap bar RDL that’s 7 exercises. Last week I did all 10 exercises in about an hour and a half.
alec I have the same build as you and my squat form is very similar, i also get that jerk when lifting up after I am out from the hole, do you do that bc of your build as well or is that just technique that happened instinctively
I havent get a lot in out of normal squads, maybe because of long legs and one leg seems to be longer. Even the frontsquad feels not good and i dont get a good pump/feeling and the progress is really bad. Whats worked for me arw sissy squads. But did i understand right, after over a decade of training did you put 1inch in 8 weeks on your squads?
Can i add the 20-rep set on top my of working set, if i don't overdo it on them? Suppose i squat on sunday for 3x7, and on thursday if i do a 3x6 not going too heavy to leave some energy - and then load up the 17-22 -rep weight set? also my legs are genetically gifted when it comes to squatting in higher rep ranges, (12+) tho i rarely train that way, but it remains so regardless.
I've seen this done by a number of youtubers with all pretty much saying it give amazing reviews. Just wondering 1) Could this principle be used with other excersises? Im thinking this could be done with deadlifts possible Sumo cause its mote leg intensive and less lower back. It matches the squat pattern more. 2) How often would you run something like this. Like this looks like it would need a lot of recovery time. Maybe 4 months out of the year 3) How do your balance other excersises with this like can u run deadlifts in the same week as this?
@@VegetaPrinceOfSaiyans I don't know. It seems like you could only do it with exercises you could do where you can rest at the top. I would not want to even think about this with Bench Press, MAYBE dumbell press
1. You can do 20 reps on anything you want but, in my opinion, the super squats program is the one that is famous for a reason: it just provides the best results. No other movement seems to match the ability to do these intense rest-pause style sets that create such an insanely potent stimulus. 2. Once a year tops. 3-4 months. 3. I don't recommend deadlifting. Some light hinging to hit the hammies and probably some knee flexion work as well. But you don't want to stress the lower back too much or your squats will suffer.
What’s your thoughts on parallel to atg ratio This group of individuals think a parallel squat is comparable to a paused atg squat. My squat I intentionally put my glutes on my heels lol. Anyways 315x22 is strong af
na, there is no planet where a parallel squat is comparable to a paused ATG squat. I've done it both ways, and the deeper you go the harder the squat gets. Anyone who says otherwise is coping.
@@EnkiriElite yeah even if You bounce it’s objectively harder to come up from an atg squat unless you have somehow a ton of momentum power built up at the bottom to spring up
what was your protocol before trying this? were you squating heavy? what frequency? I want to try this but I am detrained, do you think I should prep myself before attempting it or my body will adapt while progressing?
Did i got this right? You just train your legs once per week with just 1 widowmaker set? And harmstring? And did you hold your gainz after stopping this? Is your bodyfat going up?
surviving a 20 repper is one thing. seeing you do this with a front rack is another. how do you keep the bar from slipping? very curiouse. my set time is always limited because the bar slips. i also want to make this experience with front squats :D
I'll be honest, I don't think it's as effective with front squats because of the front rack position. And I love front squats! This 250x20 set I did was part of a challenge I had with bald omni man though. If you really wanna do widowmaker squats, the good old back squat is still the best bet.
how was recovery? i had issues recovering from snatch grip deadlifts at higher reps but i was doing it 2x weekly along with frong squats so my thorasic spine was smoked.
Did these a couple of years ago, added an inch to my legs but it quickly subsided as it was just heavy metabolic stress and swelling which is temporary. Progressed my squat a lot though with all the neurological adaptations from the frequency.
My experience was quite different! I actually wrote the article that this video is based on around 6 mi ths after I stopped doing the 20 rep squat program. Legs never got smaller.
I hit 345x3 front squat & then switched to sissy squats where I've gotten 9 reps Bodyweight so far. I could go for 20 reps on that? I love the lift for letting me go to failure on quads without fatigue elsewhere.
I like the trap bar for carries mostly if I'm being honest. But trap bar deads are a nice variation to use very now and then. Not gonna build quads like squats though because there's not nearly as much stretch on the muscle.
@@EnkiriElite Thanks. It just recently “hit my radar” lol. I know I’m pretty late to the game so I’m trying to get as much information as possible. When I see someone with built quads, I value what they have to say on the trap bar.
I started barbell squatting more than three weeks ago (yeah I've been too much of a pussy for years to barbell squat). Is it alright if I just stick to the 8-rep range? Still testing my limits in barbell squatting tho. Haven't went to the edge of failure.
If you've just started get your technique really good before anything else. When I started I squatted down to a measured depth (higher than I wanted) using the pins or a box and lowered the depth over a few months. Check that your knees stay in line with your toes. Air squats, then goblet squats make good warmups and foster good technique.
Mentally this is comparable to a max effort mile. For two quarters are okay, then halfway i realize i am only halfway. Then third quarter is the worst because I think i am not gonna make it. Then from rep 16 and up you can see the end and it doesnt feel so impossible anymore
Yes, one set of squats one time per week is the only way I've ever done it and the only way I've ever prescribed it. Beyond that, I usually add a little bit of hamstring work (light hinging and knee flexion) and something explosive (jumps, power cleans, swings, etc). You need to try to keep lower back fatigue to a minimum or you won't be able to continuously push the squats.
@@EnkiriElite makes sense but how about your tendons, stability etc. Besides the benefits you layed out in the video did you feel any other changes that could benefit athleticism?
@@monsieurLDNno, imo this is a size training protocol first and foremost, that can also be beneficial from a strength perspective due to the potential rapid increase in muscle mass. It's not really going g to do much for athleticism.
Yes. To get to my 335x20 set I would have done a normal mobility warm-up, then air squats, then empty bar by 10-20, then 95x5, 135x5, 185x3, 235x3, 275x3, 295x3, 315x3, then go for it with 335.
After??? No way lol. I would consider doing light RDL's after the squats. But if you do RDL's first you are going to be squatting anything moderately impressive for 20 reps.
If you have access to an SSB and you do Hatfield style split squats you can reeeeeaaally overload the individual legs. I think that would be the best way to try a "widowmaker" style split squat.
Similar to a piece I did a few years ago when I had actually recently completed the protocol. A few months after thst I wrote an article for my website (which was a much better piece imo) and this video is a revamping of that article.
I actually hit some pretty big front squat PRs in the 2-3 months immediately followed my cessation of the 20 rep squat protocol. Not a coincidence, imo.
I would argue that being able to breathe under a load without the weight moving you around is a skill that should take very high priority. If you are missing that you are far behind where you could be.
I feel like my lower back will be fried on a 20 reps set.. that’s without mentioning my heart rate which would likely sky rocket from such a long set 😢
Try with lighter weight and see how it goes. My upper traps was sore after 1st time trying this lol. And I did front squat. He said back squat is best option for widowmaker
The actual 20 rep squat program has you squatting 3x weekly and adding 1.25kg each workout. Goooood bloody luck keeping that up for more than like, 6 weeks haha. I managed it for 4 weeks and it was a religious experience, I have spoken to jesus and he was disappointed with my cardio 😂
Good bloody luck keeping that up for more than 2 weeks imo lol. Once a week is more than enough. If you cam do it more than 1x per week the weight is too light imo, with for the physical recovery as well as the mental recovery.
@EnkiriElite I wasn't able to stick to it completely, I had to start a little lighter than a true 10rm and went off of a 10 continuous reps max instead with no rest pausing. As you mentioned it's kinda up in the air as to what each person calls a 10rm on squats and I had to start somewhere. That being said I did just barely manage 4 weeks. I found out when squatting for reps like that, a belt will murder your sets cause you just can't gasp for air like you need to when you're 3 weeks deep into nearly dying from hypoxia every time you step into the gym. I don't actually know anyone that's ever managed 6 weeks of the full program, I do think it's possible but you might have to be paid to do it. You'd definitely need an equally massive caloric surplus as is prescribed in the program too.
I think for a period of time, yes. But I think this style of brutal high rep squatting will only work this well in shirt bursts. Alternate it with dedicated strength phases and moderate rep base building phases and you will see the absolute best gains in the long run.
We're all gonna make it brahs
💪
Haven’t done these in a couple years. I’m feeling motivated to go squat till I cry. Thanks Al
Thank me tomorrow when the soreness kicks in 😂
@@EnkiriElite update:
Successfully performed the squats Monday night using a pretty conservative weight to start off building confidence. Despite the conservative start, Tuesday afternoon I realized sitting on the toilet was gonna be a bit uncomfortable. It’s currently Thursday morning and I believe the pain has reached its peak and beginning its descent.
Once the knee tendinitis is gone im coming for 405 for 20
405 is huge! Good luck man
@@EnkiriElite can we use this on front squats, close grip bench , ohp etc?
@@ajithsidhu7183not Alec but it would be harder on pressing movements because the lockout still fatigues the triceps and for front squat It’ll be hard to breathe. The back squat allows for rest with minimal fatigue to main movers and you can breathe
@@ajithsidhu7183part of the protocol is that once u have done the 10 reps. The next 10 reps are going to be a grinder, with a lot of pause resting. U can’t pause and rest after a rep well with front squats. No matter what u do the upper back will give out. And u can’t do it for the OHP at all. With the close grip bench perhaps if u were to rest at the bottom but even then it’s difficult and ugly. Again the key is u have to be able to do rest pause. There’s no way u can rest pause the bar on a OHP. Ur just gonna leave it floating
Meanwhile I think I just got knee tendinitis of my own just imagining doing that!
Bro sounded like Bubba taking about shrimp, when talking about squats hes done
I can tell you. 20 Rep Squats are the way to go. I can't even squat anything close to what EEF is demonstrating in these videos, and I was able to build some decent legs. Just like he said. Find a weight where you fail at 10, then knock out 10 more. It doesn't matter how long it takes you. The set will be long AF, but the gains baby. At one point I had to slow down because my quads were bulging out of my jeans and slacks. If you have the patience, the approach is bulletproof.
Really liking the new audio
Used to do 3 sets of 20 rep squats after 3 sets of leg extension. The gains were PHENOMENAL
How are you alive bro!
@@vikas416 Proabably went kinda light on the 20 rep squats since he's prefatigued from leg extensions
20 rep squats are just basically 1 set with lots of rest pause. gainz!
Lots of pain, and lots of GAINS
I managed 20 reps with 80 kgs at a bodyweight of 87 kilos ( nowhere near your level Alec) but man I'd go nearly as far to say it was a life changing experience and took me over 3 minutes. For 2 days after I felt dulled down and now after 3 days I feel like my neck and upper back were under direct attack from this sadistic test of testicular fortitude. Great video man, keep well and keep squatting ❤
Amazing video. It really shows your level of deep knowledge and understanding of the game as well as your experience and passion.
Thanks for the kind words man. Glad you enjoyed the video!
you can also do this with lunges and its the most miserable thing ever especially if you alternate legs each rep so its 40 total
Thats just brutal haha
Jesus
@@alexwilliams5587 @alexwilliams5587 ive only done it once honestly. idk if i can maintain that effort. doing it with walking lunges is easier mentally because typically the weight is lower and something about moving really helps. reverse lunges like that with a bar on your back is just hell. i think if i did widowmaker lunges i would probably do each leg on different days lmao. or just after a 10min rest period or something.
That wouldn't bulletproof your lungs tho...it would nuke proof them XD
Lmao when I was training at home, I used to do this with Bulgarian split squats.
Now that I have finally access to a gym....Never.Again.
The best variation of the "widowmaker" I found is this: forget about any predetermined number of reps. Take a set to failure, and then continue that set by taking 10 second breaks between each subsequent mini-set, until you have completed the the same number of reps you did on your first set. Here's an example: Deficit push-ups - you just did 13 reps (close) to absolute failure; rest 10 seconds and go again - you got 3 reps this time: 10 MORE TO GO; rest another 10 seconds and go again, etc. until you have completed and ADDITIONAL 13 reps after your initial 13. So whatever you get on the first set (say you got 15), just keep going until you double that (go until 30). It's pretty cool and straight forward.
I think RP calls these myo reps. Nauseating! 😂
@@tboland728similar, but myo reps are easier than this is. This is myo reps from hell lol
Very Inspirational - did my first 20 rep squat on the ATX COMPACT BELT SQUAT MACHINE while watching your video. Doing these high reps squats are best done on the belt squat - u owe it to yourself to get one. It's the holy grail of squats and it's a game changer. Makes the barbell squat so obsolete and inefficient compared to the belt squat. A huge advantage of the belt squat is how little it over stresses the lower back and CNS system allowing for other exercises to be done.
This is a masterpiece
Thank you sir!
lactic acid treshold trainig is underrated
Have you become superfunctionally optimal yet smeldi?
This brings back memories of old youtube fitness "death by squats" type videos starting to pop up. Blenderate did some crazy high reps...
The good old days!
Switched from Front Squat to Pendulum Sissy Squats.
Way less hunger now & can't wait to do high reps
I wonder if there is a possibility to do something similar for the upper body? I was thinking of widowmaker weighted push-ups. It has the similarities: Weighted calisthenic, possibility to pause and take breaths between repetitions, loadable, compound movement.
I occasionally throw in a full body session doing this. All lifts for 20 reps however it takes. It's exhilarating.
You should pick a movement that is safe in locked position.
Pull ups and maybe bench? Sure
Dips? No
I think it'd be extremely challenging to get the desired intensity for that many reps on anything upper body with getting spotter assistance. Take the bench press, where your muscles fatigue quickest will be at the shortened position, so while you may get 10-12 or so reps done on your own, for the last couple you may need a partner to help.
and also finaly a good video on these styles of squats
I do these with landmine front squats. Two advantages: 1) The resistance curve with landmine squat is even more lengthened biased than normal squats. 2) The landline lets you get deeper range of motion
Did my first set of 205lb zercher squats for 20 today, gonna go for 21 next week and then increase the weight and so on and so forth until my chicken legs become… not chicken like.
Will report back in 12 weeks what happens. Thigh circumference has not been measured yet but that’ll be added when it is.
I think theres a book called the super squat and it revolves around this method and how to reach the 20 reps doing rest pause or something
Yessir, that book was the inspiration for pretty much every article written about this concept in recent history.
@@EnkiriElite was on the fence about this method but now recently doing HIT and seeing your results ,will try this the next leg day, thanks
Yup, a great book, its dead straightforward and simple no BS advice, and it works ! I was lucky enough years ago to have a gym buddy who introduced me to 20rep squats, man they were tough, nearly pucked my guts up or fell down after every 20rep session ( good indicator that you went hard enough ). Followed the diet ... eat healthy and just keep eating, gallons of milk, loads of eggs ... all old school. Honestly, after even 4 weeks of just two sessions a week, it transformed me, it was like growth hormones went into overdrive. The single most impactful routine I've ever done ... by miles !! Having a good spotter is a big advantage for these.
I always aim to do full range on squats but sometimes at end of workout I’ll do 20 reps without going all the way back up, keeps all the tension on my quads for superior pumps!! Excellent video again
Lengthened partials, amazing finisher and backed by science. I just don't have the courage to do it yet because leg workouts make me question life
Proper use of myriad! 🤘🏼
Hey Alec! I was thinking about doing these but usually BB squats destroy my lower back. What do you think about doing these with Hack squats? Or belt squats?
Size is highly correlated with strength, "bodybuilding" rep ranges are great.
This is very good. I too have done loads of types of protocols in the search for bigger legs. Including the 20 reps squats. Then in my 59th year I discovered Neckzilla and Quadzilla. I watched Roberts and Rublie’s training methods. It became apparent that the No lockout method is the icing on the cake. Yes the bottom half of the squat with no rest at the top. Millimetres in days, centimetres in a months. New trousers, knees, shorts, leggings will be needed. Upper body will also increase due to increased pain tolerance. 60kg,80kg,100kg, maybe 120kg on a good day. 20 x no break atg no lockout squats is the ultimate leg builder. Not 20 rep breather squats.
When would you program these and how many sets of it do you normally do
YOU HAVE TO LIVE IT
I do this for all my sets to go beyond failure, and then end with partial reps...+1inch of growth in a single day from inflammation....worth it, also it makes progresss faster
Add light bands for accommodating resistance and this will dramatically improve sprinting and jumping abilities
I've never really done band resisted squats, but I think I'm at a point these days where I'm about ready to give them a try!
Mate, it's really interesting to hear your opinion on my situation - I work out twice a week only, on Tuesday and on Saturday. I also deadlift and bench press. My questions are: 1) How to deadlift on Saturday if in 2 days I squat? Will I have enough time to recover after deadlift? 2) Is it possible to deadlift and bench press 20 rep protocol for hypertrophy?
I couldn’t agree more after I did my first 20 rep breathing squats. My legs felt different and rn my legs are still sore.
are you sure it isn't just like inflammation due to the new stress rather than muscle growth? since going from 25 to 26 inches in 9 weeks is potentially pounds of muscle, and it was my understanding that it's difficult to build pounds of muscle in a matter of weeks. i guess the only way to know would be to see if it goes back down to 25 eventually.
I address this in the article, but left it out of the video for the sake of brevity. When I got around to writing the article it has been like 6 months since I had stopped doing the 20 rep squat program, and my legs never got smaller. That was 4 years ago now...and they still never got any smaller.
You can do it with a 10 rep max, but you have to take a 2-5 deep breaths after EVERY rep. In its orgins the breathing was considered important for ribcage expansion. This allows you to use heavy weight. A metric of regulation I use is timing how long the set take. I find anything faster than 3 mins is too short and over 4 mins too long. It grew my quads 1.75" in a year. Mad props for shinning light on "History-based lifting", Silver Era Chad!
The bottleneck I ran into is that I physically cannot support the weight for that long. After 90 seconds I was tapped and my bracing began to fail to an unacceptable degree. But I agree, that is how it's been touted that it's "supposed" to be done. I just wasn't able to replicate that in the real world *personally*
Obviously YMMV
@EnkiriElite My fix for bracing problem was shortening it to 16 rep with 8 rep max. All the time with the bar on my back was too much for my lower back and elbows. If you're interested in sacrificing volume for weight, I would like to see how that plays out for you as an advanced lifter, if doesnt take a toll on your joints or CNS. Doesn't have to be as drastic of a change ofc.
@@RSuave545you think doing a 5rm for 10 reps would be better for strength development?
When my legs grew the most i used to do 5 sets of 12 reps where one set literally took half of song to complete so i can imagine 20 rep sets will work even better
My best is 375 x 20
Probably the toughest set of my life, respect to anyone who finds their true 20RM
Holy crap that's massive bro!
That's big work dude. Nice job!
Yo bro I’ve got another method. 5x5 squats 3 times a week with Hacksquats to finish off by any unfinished sets of the 5x5. I’d usually finish my squats and do about 3 sets after. I’d also take my my hands of the handles while performing the hack squats
Not to say this kind of protocol can't be effective, especially if super high intensity combined with low volume and frequency is novel to you, but could some of this quad growth be ascribed to swelling/inflammation? After all you reported a lot of soreness. Are your quads still an inch bigger a week or two after resuming your regular training?
I actually address this in the article but left it out of the video for the sake of brevity. Considering that I wrote the piece about 6 months after cessation of the protocol and my legs never got smaller by that point (or any point after) i have to say that tue answer to your question is no, swelling was not a factor.
@@EnkiriElite No further questions, thanks! I am sold on super squats😂
Hey man I built the kettlebell & after a month I can do 200x18 at 235lb Bodyweight.
I just use alpha progression to recommend weight jumps.
Should I just keep going up?
Started off 70x17.
I do 2 sets 2x a week for 18/16/14 reps over 3 weeks.
The 12" pipe can probably hold 6 plates.
Would Jefferson Deadlift be good for a hip imbalance?
I could use your advice, I am doing a leg day today.
I’m doing 10 exercises and my personal trainer said that’s too many, so I’m thinking about taking out a super set.
The superset that I’m thinking about taking out consists of one legged step ups, Bulgarian split squats, and kettlebell RDLs.
I like to do all three in a circuit three times.
However, I also am going to be doing elevated trap bar RDL 3x10 before that circuit, and pendulum squats.
I’m thinking about taking out the circuit I just described, and instead, adding in possibly a fourth set of pendulum squats, maybe more sets.
What do you think?
The other exercises I’m doing that day: seated hamstring curl, seated leg extension, seated adductor & abductor, and calf machine. So with pendulum squats and trap bar RDL that’s 7 exercises.
Last week I did all 10 exercises in about an hour and a half.
I would listen to your trainer. My average lower body workout thst I write for myself, and for my clients as well, consists of 4-5 exercises.
How long would you recommend doing this for?
Roughly 8-12 weeks
How heavy should someone's PR be before they start doing this?
alec I have the same build as you and my squat form is very similar, i also get that jerk when lifting up after I am out from the hole, do you do that bc of your build as well or is that just technique that happened instinctively
I havent get a lot in out of normal squads, maybe because of long legs and one leg seems to be longer. Even the frontsquad feels not good and i dont get a good pump/feeling and the progress is really bad. Whats worked for me arw sissy squads. But did i understand right, after over a decade of training did you put 1inch in 8 weeks on your squads?
Can i add the 20-rep set on top my of working set, if i don't overdo it on them?
Suppose i squat on sunday for 3x7, and on thursday if i do a 3x6 not going too heavy to leave some energy - and then load up the 17-22 -rep weight set? also my legs are genetically gifted when it comes to squatting in higher rep ranges, (12+) tho i rarely train that way, but it remains so regardless.
I've seen this done by a number of youtubers with all pretty much saying it give amazing reviews. Just wondering
1) Could this principle be used with other excersises? Im thinking this could be done with deadlifts possible Sumo cause its mote leg intensive and less lower back. It matches the squat pattern more.
2) How often would you run something like this. Like this looks like it would need a lot of recovery time. Maybe 4 months out of the year
3) How do your balance other excersises with this like can u run deadlifts in the same week as this?
I bet you could do it with all exercises.
@@VegetaPrinceOfSaiyans I don't know. It seems like you could only do it with exercises you could do where you can rest at the top. I would not want to even think about this with Bench Press, MAYBE dumbell press
@@Nightmareblackop My safeties are set where i need them but rolling the bar off builds character in my opinion.
1. You can do 20 reps on anything you want but, in my opinion, the super squats program is the one that is famous for a reason: it just provides the best results. No other movement seems to match the ability to do these intense rest-pause style sets that create such an insanely potent stimulus.
2. Once a year tops. 3-4 months.
3. I don't recommend deadlifting. Some light hinging to hit the hammies and probably some knee flexion work as well. But you don't want to stress the lower back too much or your squats will suffer.
7:35 looks like one those dishonest supplement before and after ads 🤣
What’s your thoughts on parallel to atg ratio
This group of individuals think a parallel squat is comparable to a paused atg squat. My squat I intentionally put my glutes on my heels lol.
Anyways 315x22 is strong af
na, there is no planet where a parallel squat is comparable to a paused ATG squat. I've done it both ways, and the deeper you go the harder the squat gets. Anyone who says otherwise is coping.
@@EnkiriElite thanks brother.
Sometimes I have trouble with my regular squat form though if I pause for too long imho
@@EnkiriElite yeah even if
You bounce it’s objectively harder to come up from an atg squat unless you have somehow a ton of momentum power built up at the bottom to spring up
what was your protocol before trying this? were you squating heavy? what frequency?
I want to try this but I am detrained, do you think I should prep myself before attempting it or my body will adapt while progressing?
You should at least be doing sets of 10 every once in awhile otherwise it will not be pretty
@@silatguy thank you
Did i got this right? You just train your legs once per week with just 1 widowmaker set? And harmstring?
And did you hold your gainz after stopping this? Is your bodyfat going up?
Yes, one set per week plus some work for the hamstrings. All the gains stayed. I did not get fatter lol.
@@EnkiriElite this is fucking crazy. Can you Test this on Chest Delts?
surviving a 20 repper is one thing. seeing you do this with a front rack is another. how do you keep the bar from slipping? very curiouse. my set time is always limited because the bar slips. i also want to make this experience with front squats :D
I'll be honest, I don't think it's as effective with front squats because of the front rack position. And I love front squats! This 250x20 set I did was part of a challenge I had with bald omni man though. If you really wanna do widowmaker squats, the good old back squat is still the best bet.
thank you for your answer. really appreciate it. follower from germany.
I did this with stiff leg deficits, but only up to 12(6RM, 12 reps). Added 60lb to my working weight in 3 months
Insane
how was recovery? i had issues recovering from snatch grip deadlifts at higher reps but i was doing it 2x weekly along with frong squats so my thorasic spine was smoked.
@@penumbrium simply tolerate it
@@TheComedyButchers fair. did you just do 2x weekly tho?
@@penumbrium yeah, 3 sets per session followed by seated hamstring curls. Shit’s magical
Did these a couple of years ago, added an inch to my legs but it quickly subsided as it was just heavy metabolic stress and swelling which is temporary. Progressed my squat a lot though with all the neurological adaptations from the frequency.
My experience was quite different! I actually wrote the article that this video is based on around 6 mi ths after I stopped doing the 20 rep squat program. Legs never got smaller.
Absolute insanityyy
Crazy. What’s your weight gain In this. Were you eating in maintenance or bulking. And can you do hi reps with anything like do it for biceps.
I hit 345x3 front squat & then switched to sissy squats where I've gotten 9 reps Bodyweight so far.
I could go for 20 reps on that? I love the lift for letting me go to failure on quads without fatigue elsewhere.
I see a trap bar in the background. Do you have any thoughts on it for quads?
I like the trap bar for carries mostly if I'm being honest. But trap bar deads are a nice variation to use very now and then. Not gonna build quads like squats though because there's not nearly as much stretch on the muscle.
@@EnkiriElite Thanks. It just recently “hit my radar” lol. I know I’m pretty late to the game so I’m trying to get as much information as possible.
When I see someone with built quads, I value what they have to say on the trap bar.
Can you give me a ball park as to what would be a good standard for paused elevated front squats(140lbs BW), Also loved the vid bro
Heels elevated front squats? Most ive personally done is 230x10 but it was like rpe 7-8
how is your hip? i’m scheduled to get the same surgery and pretty nervous about it
My hips feel good. Better since I started focusing on ATG squatting primarily as well.
Do you think this can work for other exercise for other bodyparts too?
How tall are you? I'm stuck at just under 24" on the largest part of my quads but I am 5'10-5,11 (179cm). Maybe I should try this for 8 weeks 😅
I'm 5'6. My legs actually got up to 27" last year haha
I have been eyeing this style of squats, and you just convinced me to try it 🦾
Recently took a client from 185x20 to 275x20 in just a few months. Let me know how it goes for you!
its VERY old skool shit from Randall Strossen book "Super squats". 1x20 squat + gallon of milk = grow
@@W1LDtracerold school and gritty AF. doesn't get any better than that!
@@W1LDtracerand dumbbell pullovers directly after to supposedly expand your ribcage
I started barbell squatting more than three weeks ago (yeah I've been too much of a pussy for years to barbell squat). Is it alright if I just stick to the 8-rep range? Still testing my limits in barbell squatting tho. Haven't went to the edge of failure.
That's better than not squatting at all
If you've just started get your technique really good before anything else. When I started I squatted down to a measured depth (higher than I wanted) using the pins or a box and lowered the depth over a few months. Check that your knees stay in line with your toes. Air squats, then goblet squats make good warmups and foster good technique.
Mentally this is comparable to a max effort mile. For two quarters are okay, then halfway i realize i am only halfway. Then third quarter is the worst because I think i am not gonna make it. Then from rep 16 and up you can see the end and it doesnt feel so impossible anymore
what is the full session please , is it just 1 set of squat no leg extension or leg curls or even back extension ?
isn't 1 set enough lmao
Yes, one set of squats one time per week is the only way I've ever done it and the only way I've ever prescribed it.
Beyond that, I usually add a little bit of hamstring work (light hinging and knee flexion) and something explosive (jumps, power cleans, swings, etc).
You need to try to keep lower back fatigue to a minimum or you won't be able to continuously push the squats.
did you do any other leg exercise while doing this protocol?
Light hinging and some kettlebell swings. Also probably a good idea to do some knee flexion
@@EnkiriElite thank you!
Im thinking of adding this for a hypertrophy cycle. Does it have a direct (negative or positive) effect on your athleticism
If your legs get too big the sheer size could have a detrimental impact on movement capacity.
@@EnkiriElite makes sense but how about your tendons, stability etc. Besides the benefits you layed out in the video did you feel any other changes that could benefit athleticism?
@@monsieurLDNno, imo this is a size training protocol first and foremost, that can also be beneficial from a strength perspective due to the potential rapid increase in muscle mass. It's not really going g to do much for athleticism.
Those numbers are crazy at that body weight. What's your height?
5'6
Tried it a couple of years ago on the original upload 🤪
Aaaand... Trying it again next block I guess.
What has your experience been like with it? I want to do it again. I'm just too scared to commit to it lol
So I do I go about this? A few warm up sets and then 1 all out 20 reps workset? And that’s it?
Yes. To get to my 335x20 set I would have done a normal mobility warm-up, then air squats, then empty bar by 10-20, then 95x5, 135x5, 185x3, 235x3, 275x3, 295x3, 315x3, then go for it with 335.
@@EnkiriElitenice. I will try this.
would you program these after rdls?
After??? No way lol. I would consider doing light RDL's after the squats. But if you do RDL's first you are going to be squatting anything moderately impressive for 20 reps.
Do you think this can worked for bulgarian split squad? I do them with a weighted vest and hand support on the powerrack like a hatfield squad
If you have access to an SSB and you do Hatfield style split squats you can reeeeeaaally overload the individual legs. I think that would be the best way to try a "widowmaker" style split squat.
@@EnkiriElite i got a weighted vest, can hold 80kg. I am Not this strong . Maybe i give IT a try in the Hatfield style
I swear youve done this video before but i could be wrong
Similar to a piece I did a few years ago when I had actually recently completed the protocol. A few months after thst I wrote an article for my website (which was a much better piece imo) and this video is a revamping of that article.
I don't care about big legs, i need strong legs and how i get them fast??
I actually hit some pretty big front squat PRs in the 2-3 months immediately followed my cessation of the 20 rep squat protocol. Not a coincidence, imo.
20 rep squats are just one of those things that just freaking works. I love and hate them.
I would argue that being able to breathe under a load without the weight moving you around is a skill that should take very high priority. If you are missing that you are far behind where you could be.
I think there is certainly something to that!
If only widowmaker curls added an inch to our arms in 8 weeks 😒
😂 yeah, an inch on arms is quite a bit more imlacful than an inch on legs! And an inch on legs is still nothing to sneeze at
Nothing like myo-rep pushdowns and curls and a little 2000 kcal snack 😊
Don’t tell this to the mentzer bros
I feel like my lower back will be fried on a 20 reps set.. that’s without mentioning my heart rate which would likely sky rocket from such a long set 😢
Try with lighter weight and see how it goes. My upper traps was sore after 1st time trying this lol. And I did front squat. He said back squat is best option for widowmaker
How many times a week ?
If you can do this more than once per week then the weight wasn't heavy enough.
@@EnkiriElite cool thanks
Can you use this on any muscle group?
The intensity of barbell squatting is part of what makes the program effective, imo.
Maybe it could work with the press? Aka standing overhead press?
🙏🏾 thank you
Hope you enjoy the info!
U making me feel bad for not trying this shit😭
DO IT NOW!!
20 rep bench?
Not quite as impactful imo
What I take from this is HIT works better than anything else
....for a period of time.
Then "not HIT" works better than HIT lol.
These are Randall strossen's super squats.
It's what the concept is founded upon, yes. But it's not performed in the same fashion. I could never do it the way Strossen deacribes.
90 seconds? More like 3 minutes haha
The actual 20 rep squat program has you squatting 3x weekly and adding 1.25kg each workout. Goooood bloody luck keeping that up for more than like, 6 weeks haha. I managed it for 4 weeks and it was a religious experience, I have spoken to jesus and he was disappointed with my cardio 😂
Good bloody luck keeping that up for more than 2 weeks imo lol. Once a week is more than enough. If you cam do it more than 1x per week the weight is too light imo, with for the physical recovery as well as the mental recovery.
@EnkiriElite I wasn't able to stick to it completely, I had to start a little lighter than a true 10rm and went off of a 10 continuous reps max instead with no rest pausing. As you mentioned it's kinda up in the air as to what each person calls a 10rm on squats and I had to start somewhere. That being said I did just barely manage 4 weeks.
I found out when squatting for reps like that, a belt will murder your sets cause you just can't gasp for air like you need to when you're 3 weeks deep into nearly dying from hypoxia every time you step into the gym. I don't actually know anyone that's ever managed 6 weeks of the full program, I do think it's possible but you might have to be paid to do it. You'd definitely need an equally massive caloric surplus as is prescribed in the program too.
Your form is too good on squats
Thank you sir 🙏
Looks unbalanced focus on calves
Mentzer was right, squat to failure and rest.
I think for a period of time, yes. But I think this style of brutal high rep squatting will only work this well in shirt bursts. Alternate it with dedicated strength phases and moderate rep base building phases and you will see the absolute best gains in the long run.
i got 1 inch in 1 month by training less
Congratulations!