Do 20 rep squats actually improve your 1RM or just muscle staying power? : Fitness
If you get more potent at squatting, your 1RM will pass up, however clearly specificity goes to play a component. The upper the depth/load, the extra raise over it has to one thing like checking out your 1RM, the decrease the depth/upper the reps, the fewer raise over it has.
So bettering your 2RM by means of 10kg could have a larger affect on your 1RM than bettering your 20RM by means of 10kg, however should you improve your 20RM sufficient then your 1RM will nonetheless pass up.
My squat 1RM just went up 10kg/22lbs on five/three/1 BTM and I do credit score the 20 rep squats on Friday with enjoying the most important function in that. That mentioned my squat 20RM most probably jumped a just right 20kg+ at the program, so much more than my 1RM did.
I additionally suppose it is dependent upon your particular person weaknesses. For me I feel one explanation why the ones 20 rep squats helped my 1RM is I am unhealthy at staying tight throughout my squats, and top rep units truly helped me center of attention on keeping up tightness. They additionally truly helped with the psychological facet of squatting. In the previous I have had problems with squats as a result of I’m going to psych myself out underneath the heavy weight, and kinda surrender mid-rep. Pushing thru a 20 rep set of squats takes one thing out of you mentally, so it makes common units appear so much much less intimidating.