20 rep sets?

football101 · Jul 25, 2014

Anyone have experience doing 20 rep sets controlling and feeling the weight? Curious to try 3 sets of 20 instead of lifting heavier and seeing what type of results id get. Never hurts to try new things out... If you've done it what were your results like?

Omega-Red · Jul 25, 2014

I have been getting back to these to finish of squats, i really like them and on my program right now i use clustered set of 20 for my heavy compound movement and then 1 set of 20 reps straight for an "isolation" movement, i really like it, only 3 weeks so will report back after a full 8 weeks. My main thing no matter what rep range has been progressive overload the past 6 months and thats made a BIG difference.

LJ6989 · Jul 25, 2014

I use 20 as a rep scheme in general. If I go heavy I try to keep it 12-15 love the pumps.

Deleted member 121863 · Jul 25, 2014

I`ve had some pain in my left shoulder the last few weeks so just had to go lighter on the weight to avoid pain. I`m really digging slow 4ct up 4 down, controlled, contracting the muscle to lift vs just moving the weight up, focus on the muscles as I contract, with higher reps 15-20. Last set doing 12, 10 second rest do another 7-8 reps, and 3 more 10 sec breaks. My muscles are a lot more sore than usual. I`m only 3 weeks in so I~ll let you know how it goes.

getnwithit · Jul 26, 2014

I go heavy and low reps one week then light with high reps the next. I love the high reps keeps me pumped and gives my joints a rest

Ashop · Jul 26, 2014

football101 said:
Anyone have experience doing 20 rep sets controlling and feeling the weight? Curious to try 3 sets of 20 instead of lifting heavier and seeing what type of results id get. Never hurts to try new things out... If you've done it what were your results like?

I do it every few weeks just to change things up. I think its very beneficial to vary rep schemes.

shizz702 · Jul 26, 2014

All rep schemes have their place. I particularly like 20s on leg press, or for a widow maker squat set, as well as for back off sets in all movements in general. There are no magic numbers, best to keep an open mind to all set rep schemes, because they all work to some degree.

nategeezy82 · Jul 26, 2014

Plenty of research has proven that 70-80% 1rm stimulates the most muscle fiber, however, high reps can stimulate a great deal of fiber recruitment if sets are taken to absolute failure.

anarchocapitalist · Jul 26, 2014

I'm just a nobody who likes a workout, I've been consistently training since 1995, and to be honest I find heavy training to work the best for muscle. A typical leg workout might consist of 2-3 sets of 4-6 reps of squats & hack squats followed by a higher rep set of lunges or something but I'm still probably not taking more than 15 steps lol. I just can focus better on 6 reps than I can 20. I find higher reps I get injuries more. I don't know if I get sloppy on the reps just pumping them out or what but sets of 20-30 reps dips my delts hurt. 20 rep ass to grass squats bothers my deadlifts etc. Not saying they don't have their place but I don't know about year round.

LK3 · Jul 26, 2014

yes!

tons of work with this, but in a bigger picture sort of way.

I made some of my best progress doing a modified 100s routine that I adapted from endurance athletes.

5 work sets of 20 reps.

if you are not controlling and feeling the weight idk what you are doing.

there is LOTS to this!

biglizard225 · Jul 26, 2014

There awesome for lower body and my back and chest, but I don't pick up much size from 20 rep straight sets for things like arms and shoulders. Arms are 5-10's and 10 is pushing it. But as everyone else says it's definetly good to do everyone and while for a stale routine or body part

BEASTZ6 · Jul 26, 2014

20's on legs work the best for me.

IronManRep · Jul 26, 2014

BEASTZ6 said:
20's on legs work the best for me.

Same here. 20-25 for legs.

AshopRep · Jul 26, 2014

BEASTZ6 said:
20's on legs work the best for me.

I hate doing 20's but you just gotta do it.

myosaurus · Jul 26, 2014

I love them for squats.

LK3 · Jul 26, 2014

biglizard225 said:
There awesome for lower body and my back and chest, but I don't pick up much size from 20 rep straight sets for things like arms and shoulders. Arms are 5-10's and 10 is pushing it. But as everyone else says it's definetly good to do everyone and while for a stale routine or body part

it all depends on how you implement it.

the idea is to encourage new nerve innervations, if you do it right you will force your body to grow. doing it randomly will do very little. it takes 6-8 weeks to develop the innervations typically. use constant progression/over load, meaning you must increase weight or reps every time.

Marky Boy · Jul 26, 2014

I also prefer higher reps on legs

Simpllyhuge · Jul 26, 2014

20 rep sets on squats is like a serious cardio work out for me.

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Bomber72 · Oct 12, 2014

football101 said:
Anyone have experience doing 20 rep sets controlling and feeling the weight? Curious to try 3 sets of 20 instead of lifting heavier and seeing what type of results id get. Never hurts to try new things out... If you've done it what were your results like?

I use this all the time , especially for bi's cuz my forearms are shot, great results!...