20 Rep Squats

Posted: September 16, 2020 in Uncategorized
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Disclaimer: These should not be used during a lower body strength or power cycle. These should not be used when you anticipate a sprint or lower body power test like vertical jump, etc. They are meant for an off season bump to your training.

You could use them on leg day maybe at the end of day. Or you could use them solo.

Here is the key. You must pick a weight that you can do for 10 failing at around 10. Then with 2-3 breaths between reps do 10 more reps with the same weight after that. 20 should be impossible but get it anyway. You should tease the body about survival a bit.

Why do these work? Read On. It gets thick. Read it anyway.

GROWTH HORMONE

 Growth hormone(GH) is a peptide hormone that is produced in the anterior segment of the pituitary gland. GH has a role in the growth and development of bone, connective, visceral, adipose, and muscle tissue. GH may act either indirectly or directly. Directly speaking, GH may bind directly to a GH receptor on a muscle cell where it then exerts its anabolic effect. On the other hand, some studies show that GH exerts its effects indirectly by stimulating the release of somatomedins from the liver. Somatomedins bind to the plasma membrane of the muscle cell, where it carries out growth promoting effects. Regardless of how GH works its magic, it promotes the hypertrophic response by stimulating amino acid transport into the muscle cell and translating these amino acids into protein. GH output is obviously something we want to maximize, so what is the best way to do it?

In most studies it appears that GH release is related to intensity of exercise, volume of work performed, and shorter rest periods. In one particular study, a comparison between 2 different exercise protocols on evoked GH responses during and after weight training exercise was carefully observed.(10) One protocol consisted of 5 sets of 5 repetitions with a variety of basic exercises using a weight that was 80-95% of each movement’s 1 repetition maximum. A second protocol consisted of 3 sets of 10 repetitions with the same exercises using a weight that was 70-85% of each movement’s 1 repetition maximum. Rest periods for the first protocol were 3 minutes. Rest periods for the second protocol were 1 minute. Growth hormone levels during and after exercise were significantly higher using the second exercise protocol. Lactate levels increased during the second exercise protocol and not in the first, leading the researchers to believe that lactate may be the stimulus for GH increases. Other studies bear out the same contention.(11)

Diet also has important ramifications concerning GH release. During the first 1-2 hours of sleep, a significant pulse of GH is released into the bloodstream. The presence of glucose in the bloodstream, and therefore usually insulin,  has been shown to inhibit GH secretion. Therefore, theoretically it seems to make sense to avoid a high carbohydrate meal close to bedtime. A better option would be a high protein shake or snack coupled with some low glycemic index carbohydrates so as to minimize a large increase in insulin.

                                                              TESTOSTERONE

Testosterone is a steroid hormone that has an anabolic effect on skeletal muscle tissue. Anyone who has seen an athlete that supplements with anabolic steroids can see what modified testosterone can do.

Anyhow, under normal physiologic conditions a region of the brain called the hypothalamus secretes GnRH which stimulates the anterior segment of the pituitary gland to release LH(luteinizing hormone) into the bloodstream. LH then stimulates the Leydig cells of the testes to create and release testosterone into the circulation. At rest, 97% to 99% of this hormone is bound to SHBG(sex hormone binding globulin) or albumin. The rest is active and free to exert its effects.(2) Anabolic effects are due to the fact that testosterone increases protein synthesis and decreases protein catabolism within the muscle fiber. To delve a little further yet, testosterone binds with receptors in the cytosol of the cell which causes an increase in the transcription of the genes located on nuclear DNA that code for the synthesis of muscle proteins. The messenger RNA that results from this returns to the cell cytosol where actual protein synthesis occurs.(3) This is great but how do you get your testes to make more of this stuff? Several studies demonstrate that weight training induces elevated testosterone levels during and after exercise. It seems as if the most important factors in eliciting an elevated testosterone response are the amount of muscle mass used in a movement as well as the total work performed.(4,5) This tells us that for the most efficient testosterone release we want to be sure to include the squat, deadlift, and bench press in our routines. Doing higher rep sets of 10 and even 12 so as to increase total work performed may be advantageous in maximizing testosterone output. Sets of 5 repetitions still have their place in any routine, but they are not as efficient in eliciting testosterone secretion.

How about those old time 20 rep squat routines that were touted as being able to pack on lots of muscle mass and add to your vitality. Both criteria for maximizing testosterone secretion are overwhelmingly met. Maybe those old timers were onto something. Myself and many of my clients achieved personal best lifts in UPPER BODY lifts while on a 20 rep squat cycle. This implies that one must look not just at the effects of a specific exercise on a target movement or bodypart, but systemic effects of various schemes as well.

Enough said.

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