Author Topic: 420 4 sets 20 reps  (Read 14710 times)

pestosterone

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420 4 sets 20 reps
« on: December 08, 2014, 02:22:00 PM »
Bout to go hit legs gonna do 4 sets 20 on all-- squats,leg press,hack squats, sldl's, calve raises seated and standing, leg extension, and leg curl. Gonna do this set and rep scheme for a couple weeks have already hit it with shoulders chest back tris and bis and muscles were really sore from the change. Any body do this for an extended period of time? What are your thoughts?

T-REX007

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Re: 420 4 sets 20 reps
« Reply #1 on: December 08, 2014, 02:43:24 PM »
I have done the high volume thing in the past, had decent results, too

Strength and size both spiked, very sore though for the first week   ;D

jpm101

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Re: 420 4 sets 20 reps
« Reply #2 on: December 08, 2014, 05:56:42 PM »
Sounds like your doing Giant Sets, or your version of them.

Giant sets are usually anywhere from 6 to 8 exercises for one body area (legs/calf's as your example). Some people confuse Quad Sets (usually 4 exercises for a certain body area) with Giant sets. Quite a difference between each. You can SS Quad sets, at times with opposing muscles (biceps/triceps for example) but with Giant Sets pretty much are doing are straight sets.  

Giant sets are usually done at a fast pace, though not at 20 reps.Probably from 6 to 9 reps roughly..depends on the guy doing them.  3 to 4 sets each.  Can be very effective for short periods, like 4 to 6 weeks. Some men also have been known to do Giant Set from 20 to 30 minutes or more, without much rest between exercises. Leg work seems to work very well...with great results


Good Luck.
F

pestosterone

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Re: 420 4 sets 20 reps
« Reply #3 on: December 08, 2014, 07:01:03 PM »
Found my self winded a couple times during that workout. Legs on fire maintained a fast pace not more than a minute in between most sets and sometime 30 seconds or less depending on excerzises that last leg curl as leg extensions I did not stop at all as I super setted those my legs will b really sore for a couple of days I can  tell already

pestosterone

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Re: 420 4 sets 20 reps
« Reply #4 on: December 08, 2014, 07:10:15 PM »
Oh I see what u mean. No sorry I will complete 4 sets of one excerzisethen move on to the  next excerzises 

Donny

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Re: 420 4 sets 20 reps
« Reply #5 on: December 09, 2014, 04:56:59 AM »
Supersets are a great way to train legs and i do this often. Maybe do Squats with Romanian Deadlifts back to back with little or no rest between exercises and you will be breathing hard.
Another Great way to work Quads and Hammies  ;D is Pre exhaust. For Quads simply do a set of Leg extensions to failure and with little as possible rest do leg press. You will get around any weak links, meaning supporting muscle groups and target the target muscle group with intensity although with lower weight than with straight sets. If doing chest make sure you are in a power rack or with spotters!. I remember talking with Bob Kennedy about Pre exhaust, his Baby. My advice would be to start with Supersets or Tri sets before Giant sets or sometimes called Compound sets.

pestosterone

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Re: 420 4 sets 20 reps
« Reply #6 on: December 09, 2014, 08:33:02 AM »
Hell I'll give it a shot that way 2 after this way for a few weeks. I really love doing legs this type way keeps me conditioned I am always blown the fuck up and shredded the next day accept I'm so sore I can't tie my shoes

oldtimer1

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Re: 420 4 sets 20 reps
« Reply #7 on: December 09, 2014, 11:33:11 AM »
Sounds brutal.

pestosterone

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Re: 420 4 sets 20 reps
« Reply #8 on: December 09, 2014, 12:24:15 PM »
Yes it was brutal I was thinking to my self holy shit after 4 sets of squats with barely any rest between but I decided to do complete it and now I will build on to this

Donny

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Re: 420 4 sets 20 reps
« Reply #9 on: December 10, 2014, 01:46:19 AM »
Yes it was brutal I was thinking to my self holy shit after 4 sets of squats with barely any rest between but I decided to do complete it and now I will build on to this
good stuff keep us posted about your progress.

pestosterone

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Re: 420 4 sets 20 reps
« Reply #10 on: December 10, 2014, 04:23:18 AM »
Shoulders traps and triceps today again i know for a fact my shoulders respond great to high rep fast pump shit I can't wait to get to the gym
Seated bar ohp super set with bbell shrug
to side laterals super set with db shrug
then front lateral either thumbs up or palms to the ceiling super set with rear laterals
then tricep rope super sets with face pulls (rear felt)same cable so I don't have to move or stop
And hammer strength machine press with side laterals with the cables
Then body weight dips super set with single arm tricep kick backs dbells or cable witch ever is closest at the time this will take under 45 mins all 4 sets of 20

pestosterone

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Re: 420 4 sets 20 reps
« Reply #11 on: December 16, 2014, 02:49:13 AM »
Havnt taken a day off from this may take tomorrow off and rest I've been on this 2 weeks and I've been getting complements from people day to day like I just started a cycle my arms are blown up tight and legs definitely looking better and more definition all over I think this was just what I needed to get me out of a rut gonna ride this for a while now training a muscle bout every 4 days and hit arms and abs every other day along with calves need to bring up calves and always need bigger arms

pestosterone

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Re: 420 4 sets 20 reps
« Reply #12 on: December 23, 2014, 07:37:24 AM »
Will update new photo after while 6 mnths or so far added little fullness

pestosterone

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Re: 420 4 sets 20 reps
« Reply #13 on: December 23, 2014, 07:38:56 AM »
 2 pics we will c how improvements go

pestosterone

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Re: 420 4 sets 20 reps
« Reply #14 on: December 23, 2014, 08:01:19 AM »
Arms need to b brought up big time slowly catching them up seems like it takes fucking forever

Melkor

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Re: 420 4 sets 20 reps
« Reply #15 on: December 23, 2014, 08:13:22 AM »
I think that anybody who is involved with bodybuilding and strength sports needs to have the occassional old-school legs routine. I would say though that if you were going from a low-moderate volume straight into 4 sets of 20 for every exercise you will be fucked. Probably better to work up to that, because it most likely is going to impact the rest of your training for a week or so.

But then again it is a rite of passage. I remember when I first started doing high volume squat workouts that my quality of life was literally like that of an invalid at times. Tasks like sitting on the toilet were hellacious, even taking a piss requires one to lean against the wall...

One other thing I have found (and some scientific research backs this up) when you are suffering with that deep, brutal muscle soreness especially after a leg session like that, opt for higher fat foods rather than high carb. Damaged and sore muscles have a lower capacity for metabolising carbohydrates (a form of mild insulin resistance) plus good fats, especially oily fish, reduce inflammation and improve circulation to the damaged tissues.

ritch

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Re: 420 4 sets 20 reps
« Reply #16 on: December 23, 2014, 08:20:34 AM »
would not work for me, but if it fits your bill, why not?
?

pestosterone

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Re: 420 4 sets 20 reps
« Reply #17 on: December 23, 2014, 08:24:39 AM »
I kind of built up to this though decided of 420 because it gave me a semi guidlines to follow through with. Instead of not having a plan other than volume

ritch

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Re: 420 4 sets 20 reps
« Reply #18 on: December 23, 2014, 08:30:08 AM »
did you decide on "420" because its the term used to smoke weed? That's how I saw it!
?

pestosterone

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Re: 420 4 sets 20 reps
« Reply #19 on: December 23, 2014, 08:34:34 AM »
Coincidence but, i was waiting.... For this response.
will move up to 520 once this gets routine and then another change lol

pestosterone

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Re: 420 4 sets 20 reps
« Reply #20 on: February 11, 2015, 03:46:55 AM »
Reverted to 7-12reps and just do higher reps for last excersiZe this way of training proved to wear out my joints once I started training 6 days a week elbows were killing me took 4 days off and now I pyramid the weights up and I'll do a drop set sometimes. Was a good change for a while but it became stagnant and now as a result from lifting lighter for a while I feel I've came out stronger all my big lifts have gone up with working weight and I'm about 5 lbs heavier (same bodybfat) since doing it added in more cardio to replace the high volume calories I was burning. Live and learn

ergo

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Re: 420 4 sets 20 reps
« Reply #21 on: March 27, 2015, 08:28:29 PM »
Will update new photo after while 6 mnths or so far added little fullness


Very solid. status...

pestosterone

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Re: 420 4 sets 20 reps
« Reply #22 on: March 28, 2015, 09:26:35 AM »
Yes need to take a pic and post up I went back to 4 sets of 8-12 and some times 4 reps on deads or squats because I'm taking advantage of my current stack see if I can add a little bit of lean size heavier training big change from what I was doing so should zap some growth gotta find time to shave chest first though lol so damn busy lately I inly eat slept train and work so ateast I'm training and managing 8 hours of sleep I'm at 217lbs right now also I still pump high rep cables after i do my free weight excersizes

pestosterone

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Re: 420 4 sets 20 reps
« Reply #23 on: March 28, 2015, 06:42:09 PM »
218 I normally cannot not see any sight of abs unless below 200 lbs trying to post a back pic and also my calves have improved since do to eod training 4sets 8-12 last sets I try to handle decent weights

pestosterone

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Re: 420 4 sets 20 reps
« Reply #24 on: March 28, 2015, 06:43:11 PM »
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