There's not much that can be said to describe what a 20 rep squat set is like. I mean, you really have to try them to know the pain. If I could put it into words, I would say... it feels like your quads are going to explode, your heart is going to pop out of your chest, and when you've finished, it feels like you've just ran 5 miles.
Check out this squat set of 20 reps, 405 x 20... crazy!
I like the concept of squatting 20 times; simply because, it pushes you beyond your comfort zone. A realm where few dare to go indeed.
Real growth comes from letting your body know it needs to change due to new stresses you are putting on it. It's not going to change much if you keep doing the same weight over and over; it will only adapt.
You have to think of it from your body's point of view. It doesn't want to change. It's happy right where's it's at. The only way it's going to change is if you FORCE it. 20 rep squats tend to do that ; )
In DC training, 20 rep squatting is called the Widow Maker set and it is the most dreaded end to a brutal leg day. It is actually the very last exercise of the day since after that set there's not much more you can do. You're pretty much beat. And if you did the set right, you should be walking a little funny and calling for Mommy.
There are days when I wake up knowing I'm going to be tired all day from not getting enough sleep. Usually this feeling will stay with me the entire day; you know, groggy and blah. But when it so happens that leg day falls on "groggy day", I know that by the time I've finished my 20 rep squat Widow Maker set, I'll be FULLY awake.
Tonight's workout was a gooder.
I went up on all my lifts and everything felt "easy"; well, sort of. I've been toying around with 3 day a week workouts vs. working out only twice a week. The more I experiment with this, the more I am finding that I recover better working out only 2 times a week. Tonight's workout was proof of that.
Last week, I worked out Mon., Wed. and Fri. When Friday came around, I was beat and felt over trained. Needless to say Friday's workout was crap.
What am I learning from this workout experiment?
That more is not better, for me anyway. Better is better. And better for me is 2 X's a week.
So there you have it.
Onto the 20 rep squat workout... DC style.
Week 4 - 1B
Notes:
LL=Last Time
TT=This Time
RP=Rest Pause
SS= Straight Set
WM=Widow Maker
Biceps
Barbell Curls
LT 110lbs x 18 RP
TT 115lbs x 9+4+4 = 17 RP
Forearms
Dumbbell Hammer Curls
LT 45lbs x 16 SS
TT 50lbs x 14 SS
* Extreme bicep stretch *
Calves
Smith Machine Standing Calf Raises
LT 275lbs x 23 RP
TT 295lbs x 9+7+6 = 22 RP
Hamstrings
Seated Leg Curl
LT 120lbs x 30 RP
TT 125lbs x 12+10+7 = 29 RP
* Extreme hamstring stretch *
Quads
Smith Machine Squats
LT 305 x 5 SS + 215lbs x 22 SS WM
315lbs x 5 SS + 225lbs x 23 SS WM
* Extreme quad stretch *
As you can see, my Widow Maker set turned into 23 reps! I'm always pleased when I can push beyond a 20 rep squat set and crank out a few more.
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Dude, when I read your descriptive words of pain while doing the Widow Maker, I could feel my body shivered at the very thought, Why? well it so happens that I did squats(though only 12 rep, that's my limit)and my body was screaming with agony. But i still do it anyway because of the benefit to my goal to get six pack abs. The stress of my midsection was huge during squats and I read that's the secret of getting ripped abs, more stability work for the stomach.
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