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ive recently come across this routine at bodybuilding.com, however there are alot of silly programs out there and i thought id ask you guys what you thought of it before wasting 6 weeks of my lifr doing it. here is what ive gathered.


squat: 1x20
bench: 3x8 or 5x5
rows: 3x8 or 5x5

do this monday, wensday and friday adding 5 pounds to the squat bar every workout, and 10 pounds a week to rows and bench. ofcourse id like to add something like this:

tricep extentions: 3x8
barbell curls: 3x8
farmers walks: 3x15 yards
abs

what do you guys think? are my findings accurite to the program, or am i making stuff up here with to little info?

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age: 18
height: 5'9"
weight: 198bs
bench 1RM: 275
parallel squat 1RM: 385
deadlift 1RM: N/A
hang clean 1RM: N/A

i wish i could live on crack and protien shakes...

What's your goal?

Relying on 1x20 for squats alone is very silly.

to get loose some more fat untill i can wear 34's (im guessing around 15 pounds)

If that's all I was trying to do, I would do a full body circuit routine 3 days each week and do low intensity cardio 2-3 days per week.

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I was doing sets of 20 reps for a few weeks because I didn't have a spotter available and no sort of safety bars on the squat rack. I was doing 2X20, with a much lower weight than usual, 3 times a week while doing full body workouts.

When my babysitter did come back, I was able to add about 20 pounds to my squat (compared to previously).

right, but who knows how much you woulda progressed in THOSE weeks if you had a spotter.

Thats ridiculous.

How does this make sense? You went to a more intensive program because you didn't have a spotter? What made you think that you wouldn't fail with 20 reps on the squat? The whole purpose of the 20 rep squat is to make you squeal like a pig and fail. That is the challenge. You are FAR more probably to get injured on the 20 rep squat program in comparison to squatting for fewer reps like 3-5.

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^^^ True that.