How long does it take you to do a single long set of squats? Like 250*12 or 200*20. How many breaths do you take between reps?
With the squats it's obviously the easiest to do long sets if one just takes time with the bar on the back. I think my 20 rep sets took a minute or so. But I didn't start taking a lot of breaths until I had about a quarter left, and in my most successful sets less or not at all.
I've been thinking if and how the adaptation changes the longer a set takes. It's obviously harder to do ten reps in 20 seconds than ten reps in 60 seconds.
In my current cycle, I made a rule that if I didn't get to start the next rep in three seconds or so, I counted it as a technical failure and terminated the set. The same with deadlifts.
But of course, time under tension is a beautiful thing and certainly beneficial. Taking two minutes to do a squat set will be brutal, no matter how many reps I do.
The squat sets of the old times, the breathing squats, were meant to be long. The guidelines were put in order for people to breath more than less between the reps. What was it, at least five big breaths of air between reps? I should try that kind of squats as well. I've been reading a bit about the old times bodybuilding, trying to see if there are any hidden gems there.
I'm not sure how long it takes actually. I'd say for the set of 12 about a minute, and maybe even similar for the 20 reps as the weight is lighter. However, I can't say actually. It doesn't really feel that long as time ceases to exist to me in those moments. I should film to check but I just started at my new gym, and it's a bit crowded. I don't want to have to worry about someone stepping in front of my phone during a set, or have to be rude and be like "hey people, who've been going her longer than I, everybody watch out I'm filming".
As for breaths, it's usually one until the last few reps. With the 20 rep squats, I usually slow down to a few breaths at 15 reps and with the 12 rep squats, usually at 9 reps it seems. So about 75 % into the set. I think part of the benefit of high rep squats, is the length. Holding the bar on your back may "help" you recover for the last rep, but you're also usually gasping for air...with a considerable amount of weight on your back. I think this was the "secret" in old time bodybuilding you refer to. That "breathing" under a load with a posture that back then was a little more pretty, as the squats they recommended for 20 rep squats were usually with no more then BW on the barbell and a higher bar position. Usually, the breaths would be large long inhales and exhales, and this was thought to "expand" the ribcage, along with pullovers done between sets. I'm sure it has some pretty profound effects on lung strength, as you are not merely catching your breath but taking in large inhales.
True, holding the bar on the back may allow us to grind more, but in the deadlift it's better....we get to use the floor! And in the press, our shoulders like a front squat with considerable less weight or at arms length in the bench. Alas, smaller muscle groups are responsible for the latter two lifts and the press/dl don't get the benefit of stretch reflex, at least for the first rep for presses. I don't bounce my deads.
I also note the when I do pretty heavy/low rep sets, I tend to take my time between reps, as do many other powerlifters I've trained with. they'll hit one grueling rep, breath and rest at the top for a moment, hit another slow grind and after I assume they're about to re-rack, they'll stand there for moments...breathing...waiting...jeopardy theme...and hit one last all out rep. So in essence, the last few reps of my high rep sets aren't so dissimilar to a regular set of heavy 3's or 5's. In my case, I think I get more tired in the lungs, then in the legs. I have a loooong squat, and I think I'd shortchange myself the strength gains by allowing my breath to be the limiting factor.
I also think another benefit of 20 rep squats is not only TUT, but the mental toughness aspect. It's quite grueling. I think the lower body seems to respond better to high rep work for some reason as well. I won't get into fast/slow twitch stuff, but high rep lower body work has been working pretty well for me. Also, one can't discount how hard the core and back must work throughout this whole thing, even at the top at "rest".
