Posted: 9/10/2008 9:16:46 AM EDT
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The other day I was pressed for time so I gave these a try, thinking it would take a little less time than the typical 3x5 or 5x5 squat workouts. Holy crap it was painful. I think the set took about 4 or 5 minutes to complete. By the 10th rep I was seriously doubting that I would finish. After the 15th rep I started seeing funny things and was a little light headed. Breathing became very hard and by the time the set was over it took several minutes to recover. I was in my power cage with safety catches so I had that covered. Has anybody else experimented with these? I'm a glutton for punishment so maybe I will incorporate them more frequently to switch things up. |
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At the end of April I was halfway through a six week 20-rep squat program (2x/week w/3 sets each of chinups & dips) when I had an arterial dissection in my neck which led to a stroke (see the 'Squats & Milk' thread). The intensity of the routine was definitely a contributing factor to the injury, but most people that do the workout are just fine. As I said in the original thread, if I were a young guy looking to put on mass, I would put it in the rotation. Beyond the physical challenge, it is a tremendous test of willpower. Just make sure to guard against your form breaking down too much those last few reps. P.S. Some things I learned from various appointments with a Neurologist and a Neurosurgeon that might help keep you out of trouble: Seeing white stars under heavy strain is probably OK, yellow or red is bad - rack the bar. That 'chemical/burning rubber smell' that just creeps up those last few reps is your brain telling you, "back off the intensity, I'm getting ready for a seizure" - rack the bar. A bright white kaleidoscope image in the center of your vision is bad - rack the bar, get an MRI. |
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The routine I was doing for the last 4 weeks had a 3x12 day with squats. Even cranking out 12 reps was tough for me since Ive been in the 3 to 6 rep range. Seriously light headed. After 4 weeks it was much easier. I think its good to toss a higher rep day in there every now and then. Another workout I've done had a 2x24 (per side) day with dumbell lunges. By the time I was done I had dropped the dumbells and was just doing bodyweight. 
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IIRC, the only bodypart Yates did high reps on was legs. I personally think they respond best in the 12-16 rep range. That being said, I'd rather smash my nuts with a hammer than recreate one of my 3X20 with 315 leg days. Doing 20s on a regular basis will turn you into a quivering pile. 3-4 times a year, max. |
Now that you mention it I remember that post. Thanks for the pointers and I'll be sure to back off if I encounter any of those warning signs. |
So you did 3 sets of 20 reps of 315 on one leg day? Damn what are you, bionic or something. That is impressive. Maybe you mean you did 3 sets total per week, I'm not sure. |
Pretty much. On the 8-10Xs I've done it, I've gotten a couple sets of 20, and a third for 18ish. Good way to tell when your training partner starts a cycle- he hits 20 on his 3rd set, and keeps going! I look back on some of the leg days we've put together, and am surprised no one died. Squats then leg press then DLs then leg curls, with variations thrown in. Legs hurt for 6 days sometimes. Honestly, after reading Horsemeat's threads, and about Jessie Murundi, I probably won't do it again. There are certain exercises which are counterproductive, or possibly hazardous for high reps. Take a set of DLs to failure in the 20 range, and see if you don't feel like killing yourself. |