#20RepSquats #WidowMaker #EnkiriEliteFitness
I've been dabbling with the classic 20 rep squat program for the past few weeks and as such I've posted several of my training sets on my channel recently. With that people have started asking me at what point in their own training would it be appropriate for them to implement this routine, and many people want to know if the routine is appropriate for beginner trainees. Some people in the fitness industry seem to think so, but I am not one of them and in this video I explain precisely why 20 rep squats and beginners do not mix.
1:38 Reason #1: Beginner trainees are not strong enough (relative to their own potential) to get the most out of using this method. They are also incapable of making full use of the strength they do have because the nervous system hinders force production during complex movement patterns that are unfamiliar to it. Using the incredibly light training weights that would be required to hit 20 reps at this stage is both unproductive and highly sub-optimal.
6:01 Reason #2: Beginner trainees have not yet established a stable squat motor pattern that can hold up under conditions of high fatigue. High reps and fatigue (literally the point of the 20 rep squat protocol) along with an unstable motor pattern is a bad recipe that will potentially lead to injury. Due to the inherent and inevitable technical breakdown that will occur as fatigue mounts, especially in less experienced lifters, performing high rep squats like this as a beginner trainee is not conducive to mastering the squat pattern either, in spite of the high number of repetitions performed. Pure Bullfit makes an appearance here to defend Athlean-X for prescribing 20 rep squats to beginner lifters!

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