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  #1  
Unread 02-26-2013, 01:02 AM
HeavyTZM HeavyTZM is offline
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Default 20 Rep/Breathing Squats

Does anybody know of any evidence supporting this training method for leg growth as being superior to lower rep training (6-12)?

My friend is a beginner (~4 months experience) and based off of some articles he's read, he thinks this is the best way to go. He's seen noob gains, but has plateaued. I tried searching about this method but got nothing but a lot of articles claiming it to be great but without giving any explanation.
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Unread 02-26-2013, 02:28 AM
AnatolyR AnatolyR is offline
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There is nothing magical in 20-reps squat
There is no real evidence that legs grows better from high reps.
The growth is a function of sufficient intensity+volume+frequency+overload applied to muscle group.
I seriously doubt that someone will grow better from 1x20 vs. 3x6
I remember Lyle says once that some grow better on high reps squat simply because they manage to keep their back straight so they actually use the legs to squat
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Unread 02-26-2013, 05:11 AM
mcalex mcalex is offline
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I think 20-rep squat routine is meant to be done in rest pasue fashion - that is you use the weight that you can do 10 reps with and form 11-20 you do those taking 5-10 second breathing pauses between reps.
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  #4  
Unread 02-26-2013, 07:15 AM
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Fivetissimo Fivetissimo is offline
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A roundtable discussion (including Lyle) that relates to this topic:
http://www.leangains.com/2010/08/hig...scle-gain.html
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  #5  
Unread 02-26-2013, 07:16 AM
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lylemcd lylemcd is offline
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It's just an early approach to rest-pause so far as I'm concerned. As others mentioned. There is no magic.
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Unread 02-26-2013, 07:27 AM
HeavyTZM HeavyTZM is offline
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Quote:
Originally Posted by Fivetissimo View Post
A roundtable discussion (including Lyle) that relates to this topic:
http://www.leangains.com/2010/08/hig...scle-gain.html
This was great. Thanks.
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  #7  
Unread 02-26-2013, 07:28 AM
HeavyTZM HeavyTZM is offline
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Quote:
Originally Posted by lylemcd View Post
It's just an early approach to rest-pause so far as I'm concerned. As others mentioned. There is no magic.
What are the reasons to do rest-pause training?
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  #8  
Unread 02-26-2013, 07:35 AM
AnatolyR AnatolyR is offline
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Quote:
Originally Posted by HeavyTZM View Post
What are the reasons to do rest-pause training?
To enlarge fast twitch muscle fiber activation
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  #9  
Unread 02-26-2013, 08:15 AM
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Miknal Miknal is offline
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Quote:
Originally Posted by HeavyTZM View Post
What are the reasons to do rest-pause training?
To get out of the gym quicker.
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