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Most of you have probably heard of the 20 rep squat program by now. It is one of the simplest programs to ever be invented. You do a set of 20 on the back squat, then a few assistance exercises. T…
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I like it.

Wow, great article! I Have tried 20 rep squats here and there, but, never the full 6 week program. I might have to give that a shot, although, I better do some sets of 10 and 15 before I go straight to 20 though!

it’s surprising to think that only one 20 rep set (on top of supplementary stuff) can get you results, but i guess it’s more about forcing your body to adapt than volume, isn’t it?!

yeah i am confused.
 
you only do one set of 20 reps?? ……No warm up set? 
 
Just one set??
 
How is this productive… i really cant pass judgment because i never tried it to that extent.. ( i do 20 reps but i dont think i do it to that level..
I am just confused.. how many days a week do you do one set for???

It is by far one of the most ancient training programs out there. Of course you warm up, just like every workout. But, the goal of the program is to go to an ABSOLUTE MAXIMUM set of 20 reps. Most people think it sounds easy until you do it. I have heard people LITERALLY say that their 6 weeks on this program was the hardest period of time in their life. No joke. By the end of the program you do your once maximal set of 10 - and you take that EXACT same weight and do it for a set of TWENTY. Now, that is hardcore!! Pretty sweet. It is all about adaptation it looks like. Do it 3x per week and really just force your body to adapt.

How many warm up sets would you recommend??

I personally would recommend anywhere between 5 and 7. That usually seems to be about the magic number. Here is an example of how I would approach a maximal set of 20 reps on the squats:
-
barx10
135x8
185x8
225x8
265x6
295x6
 
315x20!!!

oh BOY!!!!!!!!!!!!!!!! that is insane!! that looks like death!!!!!! i see what you mean know…..
 
i of course would do lower weights but that looks like it will kick some butt! i will try that one day..
 
3 times a week right???

Haha YESSSSSS. Now it is much much different, huh? It is a BRUTAL program if done correctly. Yes, it is 3x per week. Trust me, you will not be able to handle anything more than 3x per week - and will only see diminishing returns with any more workouts than that.

its CRAZY!! i just dont understand how you can squat that amount for 20 reps??
 
what is your one rep max then??

There is no doubt that 20reps will kick your butt but i was just wondering can you put enough weight on the bar for 20reps to effect your one rep max?

rob i think this is meant to help break plateaus in order to help you one rep max?  good question though

That makes sense. Thank you. I can see making yourself push through a 20 rep max can be great for mental strength as well. Learning to fight for the last 5 reps or so.