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1 set, 25 reps

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TheMuss
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2007/06/18 17:33:46 (permalink)
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1 set, 25 reps

Hi all

Been doing all the standard routines up till now. 3X8, 3X10, 5X5 etc. Fancy doing something a bit different next time. Been thinking about a single set of 25 reps. Once I reach 25 reps I up the weight. Any thoughts on how good this will be if hypertrophy is my main goal.
#1

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    TREBOR
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    RE: 1 set, 25 reps 2007/06/18 17:42:07 (permalink)
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    How about trying the supersquats 20rep routine
    #2
    Powerlifter88
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    RE: 1 set, 25 reps 2007/06/18 17:57:40 (permalink)
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    ORIGINAL: TREBOR

    How about trying the supersquats 20rep routine

    That routine is my all time favourite for size, I balooned while doing it!

    5'9
    71kg
    Deadlift-165kg
    Military press-65kg

    Tee Total 2008 Member #2

    #3
    TREBOR
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    RE: 1 set, 25 reps 2007/06/18 17:58:51 (permalink)
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    ORIGINAL: Ross88


    ORIGINAL: TREBOR

    How about trying the supersquats 20rep routine

    That routine is my all time favourite for size, I balooned while doing it!


    Yeah i made great gains from the supersquats routine.
    #4
    TheMuss
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    RE: 1 set, 25 reps 2007/06/18 18:04:54 (permalink)
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    I'll have a read up Trebor. Its 20 reps with your normal 10 rep weight, is that right? resting towards the end. Would you apply this to all exercises? Sounds like a good idea
    #5
    sanchin
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    RE: 1 set, 25 reps 2007/06/18 18:13:35 (permalink)
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    No. Just squats.

    Some super the deadlift like this but I don't. There is no point in most other exercises 1x20.
    post edited by sanchin - 2007/06/18 18:15:28
    #6
    TheMuss
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    RE: 1 set, 25 reps 2007/06/18 18:52:32 (permalink)
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    Do you squat once a week or 3 times a week, having a read but theres a few different variations out there. 3 times a week seems a lot to me
    #7
    sanchin
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    RE: 1 set, 25 reps 2007/06/18 19:02:36 (permalink)
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    I do it once a week. That is all I can do it.

    Maybe if I were half my age I could do it more often. I am probably not a good guy to answer your questions because I base my answer on what works for a 50 year old man.

    More than once a week would probably break me down.

    20 rep squats are hard. See my thread on puking. They suck...but in a good way.
    post edited by sanchin - 2007/06/18 19:03:42
    #8
    TheMuss
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    RE: 1 set, 25 reps 2007/06/18 19:16:18 (permalink)
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    Well I'm 28 sanchin and theres no way my legs could handle that 3 times a week. Not looking forward to trying these. Thank god the toilets are right next to the squat rack
    #9
    stephen77
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    RE: 1 set, 25 reps 2007/06/19 00:51:36 (permalink)
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    i owuld not go above 20 reps.

    why not go for 15 reps?
    #10
    buzzer
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    RE: 1 set, 25 reps 2007/06/19 12:52:44 (permalink)
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    you could try max-stim training.
    http://max-stimulation.hypertrophy-research.com/
    #11
    MonkFinger
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    RE: 1 set, 25 reps 2007/06/20 12:49:49 (permalink)
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    ORIGINAL: TheMuss

    Well I'm 28 sanchin and theres no way my legs could handle that 3 times a week. Not looking forward to trying these. Thank god the toilets are right next to the squat rack


    Maybe, maybe not.

    Try it five times in two weeks, or twice a week.


    Supersquats routine is (from memory)

    overhead press 3x12
    bb rows 2x15
    bench 3x10
    curls 2x10
    squats 1x20
    pullovers 1x15
    sldl 1x15
    pullovers 1x15
    some ab stuff if you want
    some calf stuff if you want

    SLDL should be kept at same weight as squats. Normally, I'd say I could pull a fair bit more on SLDL than squat, but after that set of twenty it isn't the case!

    Personally, I don't believe pullovers do anything productive (so I don't do them) and I don't have time for ab or calf stuff very often (lunchtime workouts). I'm doing two or three times a week, with squats every session, and liking it a lot right now. I also alternate the upper body stuff a bit, so have two different routines:

    ohp, bb row, bench, curl, squat, sldl
    and
    db incline, db row, squat, sldl, calf
    #12
    mishima
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    RE: 1 set, 25 reps 2007/06/20 13:36:55 (permalink)
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    ORIGINAL: TheMuss

    Well I'm 28 sanchin and theres no way my legs could handle that 3 times a week.


    You never know what you're capable of until you do it mate, body adapts.
    I wouldnt go for 20's, bit too long if you ask me, form could suffer; you would get away with the same volume with an even higher intensity by squatting lets say 2 times a week with proper poundage/% imo.
    #13
    Big D
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    RE: 1 set, 25 reps 2007/06/21 15:36:45 (permalink)
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    i have started doing something similar with deads and squats, 3x20 for each at a decent intensity and its helping bring my legs along as well as overall strength of core.

    its a killer though and i only do it once a week alternating squats and deads.
    #14
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