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20 rep squats.....

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  • #16
    lol... where are you hanging out where people even talk about things "not being functional".... just slap them and move on.

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    • #17
      I did a 10x10 (225lbs) once, with extensions and ham curls afterwards. Walking for the next few days was not fun. Another not-so-fun routine I did once was to rep out the weight (135lbs=135 reps).

      Really though, what is the point of squatting high reps? I've never gained strength or mass by doing so. I know the magazines all say 15-18 reps is ideal for leg mass, but I think if you're going over 12 reps on any set but your last you're just wasting energy. The first handful of reps won't do anything more than mildly stimulate fibers while the middle range reps will only start to pump lactic acid throughout the legs; the last few reps are where you get your benefit, but since the reps were so high you'll only work the slow twitch muscle fibers while the massive fast twitch fibers were barely warmed up.

      Since going Primal I've taken a new approach to exercise and understanding the body. It seems to me that the pain associated with a lactic acid buildup is meant to tell us to stop what we're doing. That doesn't mean that I don't try to build muscle still, afterall; bodybuilding is my first fitness love. What my newfound awareness does mean is that I try to stimulate strength first then work on chasing the pump. I've found that burnout sets meet this goal admirably. Another method I use frequently is to use a medium rep range (6-8) for a large number of sets to fully exhaust the muslces. The trick with this technique is to go as heavy as you can with each set, but lower the weight as needed to maintain reps.

      You should join the weightlifting community; there are more knowledgeable people there than I.

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      • #18
        ^ another thing I've been doing: on a schedule of two workouts per week in the first workout do 5x5 with the heaviest weight you can manage with good form, and in the second workout use half the weight or less (1/3) and simply do as many repetitions as you can - and possible a second set like that if you feel like it. So in one workout you train strength, and in the other you train endurance.
        MikeEnRegalia's Blog - Nutrition, Dieting, Exercise and other stuff ;-)

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        • #19
          @fury, at 50 years old, I'm more concerned about being functional, which led me to drop my weight from a peak of 200 lbs (5'-8") when I was living in the gym, down to 165-170 lbs, which is the "smallest" I've been in 10 years. My primary tools are kettlebells, clubs, and my 33 lb mace at home, but I still go to the gym every couple of months to do some deadlifts to check my strength. Three weeks ago I went to the gym on a whim, and pulled 315 lbs for 5 reps (365 lb is my 1x max at this BW), and did a weighted pull up with 90 lbs strapped on to me, and I think these are decent numbers for this AARP member. Since I consider myself "small" (middleweight?) I don't get how wanting to be functional equates to being small and weak.

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          • #20
            Originally posted by primalclubber View Post
            @fury, at 50 years old, I'm more concerned about being functional, which led me to drop my weight from a peak of 200 lbs (5'-8") when I was living in the gym, down to 165-170 lbs, which is the "smallest" I've been in 10 years. My primary tools are kettlebells, clubs, and my 33 lb mace at home, but I still go to the gym every couple of months to do some deadlifts to check my strength. Three weeks ago I went to the gym on a whim, and pulled 315 lbs for 5 reps (365 lb is my 1x max at this BW), and did a weighted pull up with 90 lbs strapped on to me, and I think these are decent numbers for this AARP member. Since I consider myself "small" (middleweight?) I don't get how wanting to be functional equates to being small and weak.
            It doesn't equate with being small and weak. That's not what I said or meant. I simply said that it's usually the smal and weak people who do the most complaining about things not being functional, usually as an excuse to why they are small and weak. By small, I mean low amount of muscle mass. I don't necessarily mean small as in stature or body type. Again, because I am small especially compared to a lot of other guys in my gym.

            I'm not criticizing anyone who wants to train "functionally", with that term meaning whatever someone wants it to mean. For me, functional is being good at Olympic lifts. For you, it's probably overall fitness for better overall health.

            Awhile back, I Kanye'ed a friend of mine on Facebook (He's avidly Primal). He made a status about his workout or something, and I posted "Hey bro, I'm really happy for you, and Imma let you finish, but Arnold had some of the best workouts of all time!!" He IMMEDIATELY launched into a "not functional blah blah blah" response instead of just getting a joke. However, it represents an attitude I can't stand: That somehow you're better than a pro bodybuilder (who is not the governor of my friend's homestate and has become an American icon and symbol of the American dream in every sense) because you train for "function" whatever that means.
            1.) I doubt Arnold cared about function as he was a bodybuilder (one of the greatest and most famous)
            2.) I doubt Arnold cared about function because he was pretty much the man, lived the life and frequently engaged in the reproductive act with more women he will probably ever admit to and more frequently than most men ever dream about
            3.) I doubt Arnold cared about function as bodybuilding was really responsible for his awesome career, not the Primal Blueprint, Paleo-eating, or "functional" training.

            Anyway, this was more of a rant than anything else, I just hate seeing that "ITS NOT-FUNCTIONAL"/"WHY WOULD YOU WANT SUPER LARGE QUADZ????" responses. Some people want to be big, others don't.

            No hate, plus compared to most people your age, you and Vick seem to be doing quite well. Although 50/early 50s is still young, most people you see around there are out of shape/over weight/unhealthy.

            The rant was more aimed at the "why would you want huge quads" comment.
            Check out my blog!

            http://easternstrength.blogspot.com/

            I like to throw, squat and pull heavy things for fun.

            We're designed to be hunters and we're in a society of shopping. There's nothing to kill anymore, there's nothing to fight, nothing to overcome, nothing to explore. In that societal emasculation this everyman is created. ~David Fincher, director of Fight Club, interview with Gavin Smith, "Inside Out," Film Comment, Sep/Oct 1999

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            • #21
              What man doesn't want huge quads? That's 2nd in line after a huge something else

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              • #22
                Originally posted by arthurb999 View Post
                What man doesn't want huge quads? That's 2nd in line after a huge something else
                Haha. Yes.
                Check out my blog!

                http://easternstrength.blogspot.com/

                I like to throw, squat and pull heavy things for fun.

                We're designed to be hunters and we're in a society of shopping. There's nothing to kill anymore, there's nothing to fight, nothing to overcome, nothing to explore. In that societal emasculation this everyman is created. ~David Fincher, director of Fight Club, interview with Gavin Smith, "Inside Out," Film Comment, Sep/Oct 1999

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                • #23
                  I find lower wieght 15 reps get my legs to grow and im sore mass wieght i have done for years with little results i guess its my body type. I have been tols over and over big wieght for mass as for me it doesnt work you have to experiment to see what your body responds to best.........

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                  • #24
                    @Fury No prob.

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                    • #25
                      Originally posted by arthurb999 View Post
                      What man doesn't want huge quads? That's 2nd in line after a huge something else
                      Of course, nothing's better than huge gluteus maximus.
                      .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
                      ><((((> .`.><((((>.`.><((((>.`.><(( ((>

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                      • #26
                        @fury

                        I want to put this in context. My one son earned a football scholarship to a U.S. university. (We are Canucks... so you can appreciate that is a rare occurance.)

                        He knows now that overtraining cost him a professional career.

                        Eight years later He just put in his best season ever as an amateur rugby player. He did that by training less but by training more.

                        He reduced the strain on the muscles by applying muscle growth stimulation only once a week and then allowing the muscles to adapt. During the week He also worked out lightly on rugby training and then increased the tempo as the week went by (and the muscles were healing from the muscle growth stimulation) until game day.

                        On game day he was hitting it at a physical and mental peak.

                        Just a suggestion for you to consider and apply to your own needs.

                        You may need to set up a "game day" once every week or two and then design a program to hit "game day" at peak performance.

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                        • #27
                          Originally posted by Jokaman70 View Post
                          That's called a widow-maker. Sometimes I'll finished up my squat workout with 20 reps @ 315 pounds.



                          31" thighs here and I'm hoping they stay that way. Most people here want to look like Mark Sisson, some don't, me included. I like being big, sorry.
                          I want to be big too. I have wide shoulders and a large frame and I always looked underfed so I plan to pack some meat on bones when I can afford a gym membership again (have to rely on bw exercises now).
                          A steak a day keeps the doctor away

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