The 1×20 Program, a concept brought to prominence by Dr. Michael Yessis, has captivated my interest in weight training for many years. While the name suggests a straightforward approach—performing one set of twenty repetitions—the intricacies of the program reveal much more. Dr. Yessis proposes a unique methodology that involves selecting 15 to 25 exercises and executing each one for a single set of twenty reps, rather than dividing workout days by specific body parts. This comprehensive approach is intended to be performed three times a week. The initial workout should be done at a perceived exertion level of around 6 on the RPE scale, with the goal of gradually adding 1.5 to 2.5 kilograms each session until reaching failure. Ultimately, the program aims to enhance general physical preparedness and improve overall movement quality.
This program holds a special place in my heart as it was the first training regimen I ever undertook, introduced to me by my initial coach, Martin Little, who owns Little’s Gym in my hometown of West Jefferson, North Carolina. Reflecting on that moment took me by surprise, especially when our team decided it was time for me to write about this widely debated training program. The experience not only brought back memories but also offered me insights that I had not fully appreciated at the time. I learned invaluable lessons from the program that shaped my understanding of strength training more than I had initially anticipated. Consequently, my journey through the 1×20 Program has left a lasting impact, influencing my approach to training and coaching.
Did the program prove effective for me? If so, what factors contributed to its success? More importantly, will it work for you? My answer is a resounding yes to some of these inquiries, while for others, it depends on various factors. As you delve deeper into this article, you will find answers to these questions and more. Anticipate learning about the history of the program, the scientific principles behind it, specific workout details, and holistic suggestions that can aid in your training journey. Prepare yourself for a comprehensive exploration of the 1×20 Program and its implications for athletes.
The structure of this article is designed to provide clarity and depth on the 1×20 Program. First, we will explore its history, delving into who created the program and the motivation behind its development. Following this, we will examine the scientific aspects, including the benefits of the program, the types of hypertrophy it promotes, and how to use velocity as a tool for monitoring progress or regress. Next, we will outline specifics of an example workout, discussing frequency, exercises, and starting intensity levels. Lastly, we will provide holistic suggestions for survival, covering nutritional advice, recovery strategies, and guidelines on who should or should not engage with programs like this.
History
Who created the 1×20 Program?
Determining the original creator of the 1×20 Program is somewhat challenging, as various coaches and sports scientists have been rumored to have contributed to its inception. However, one fact stands out clearly: Dr. Michael Yessis published the book titled “The Revolutionary 1 x 20 RM Strength Training Program” in 2014, which brought significant attention to the methodology. Interestingly, the concept of performing a single set of twenty repetitions is not entirely novel; it can be traced back to Randall J. Strossen’s 1989 publication, “Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks.” While there are notable differences between the two approaches, the foundational principle remains similar, illustrating that the idea of high-repetition training is far from revolutionary.
While it may seem that I am undercutting Dr. Yessis’s contributions, it is crucial to recognize that his work is grounded in contemporary scientific research. He presents compelling arguments that warrant attention, which we will delve into later in this article. However, I also plan to offer some considerations to think about before hastily adopting this program for all athletes. Understanding the nuances and individual needs of each athlete is essential to maximizing the effectiveness of any training regimen.
Why did Dr. Yessis create the 1×20 Program?
Dr. Yessis identified a critical gap in many traditional periodization programs, which were predominantly designed by coaches and sports scientists focused on improving the one-repetition maximum for weightlifters and powerlifters. This specialization makes sense given the nature of those sports; however, he noted that such programs often fell short in developing general strength for novice athletes. He believed that the intensity levels prescribed were unnecessarily high for beginners, which could hinder their development. While some of his reasoning is sound, other aspects may warrant further clarification. Let’s explore these points in greater detail.
In the early phases of athletic development, the primary goal is to cultivate general physical preparedness. As athletes progress, they will require specialized exercises performed at higher intensities aimed at enhancing their specific sports performance. Moreover, individualized programming becomes increasingly important to account for each athlete’s unique strengths and weaknesses. Importantly, athletes will need to shift their focus from general strength training to more specific skill development tailored to their sport. For instance, a shot putter must dedicate significant time to practicing various weights and velocities with the shot, while weightlifters will prioritize the snatch and clean and jerk over exercises like squats and presses.
Initially, the pursuit of general strength fosters several important adaptations, including: 1) mastering basic athletic movement patterns such as squatting, hinging, pressing, rowing, lunging, and rotating; 2) strengthening muscles across all major vectors, including lateral, horizontal, vertical, and rotational movements; 3) enhancing both muscular strength and endurance; 4) fortifying connective tissue, including ligaments and tendons; 5) promoting improved circulation, particularly to the joints; and 6) reducing the risk of injury. These foundational adaptations are critical as athletes develop their physical capabilities.
The Science
In the past week, I have thoroughly examined a wide range of scientific literature and sports performance articles. Louie Simmons aptly described the “Repetition Method,” emphasizing that in the early stages of resistance training, it is beneficial to perform specific movement patterns with high repetitions. The concept of “newbie gains” is well recognized; for example, a novice might experience a significant increase in their one-repetition maximum—say, a jump of 15 kilograms (33 pounds) in just six weeks. However, this rapid improvement is not necessarily due to substantial muscle growth.
In fact, the majority of adaptations experienced during the initial phases of resistance training are predominantly neural in nature. As individuals begin their training, their bodies start to recruit more high-threshold motor units and enhance their rate coding, which refers to the speed at which signals travel from the brain down to the alpha motor neurons, activating muscle fibers. This neural adaptation leads to improved coordination, allowing athletes to perform movements more effectively. This principle can be easily understood through sports; for instance, when we first attempt to shoot three-pointers in basketball, the task may seem daunting. However, with consistent practice, our shooting ability improves significantly.
This understanding of the neuromuscular system is precisely what drew me to the 1×20 Program when I was eleven years old. During my training, I followed the program three or more times a week, and each session allowed me to add weight to my lifts. This experience instilled a sense of excitement and accomplishment, but I also recognize that such rapid progress is not sustainable indefinitely. It is crucial to have a plan for what comes next, which we will discuss in the upcoming program section.
The Benefits
In the initial 4 to 6 weeks of the 1×20 Program, athletes can expect to see significant increases in both muscle mass and muscular endurance. As highlighted in my previous article, “Muscle Hypertrophy: From Theory to Application,” this style of training is particularly effective for promoting muscular growth and enhancing endurance. While this program may not maximize strength or tendon quality, it serves as an essential foundation for achieving those goals in subsequent training phases. After dedicating 4 to 6 weeks to the 1×20 Program, athletes will have developed the necessary neural and muscular adaptations required to optimize their strength training and improve the properties of the muscle-tendon unit, leading to stronger and more powerful joints.
One of the most immediate benefits of the 1×20 Program is the improvement of movement patterns. This program incorporates all major movement patterns across various vectors, ensuring that athletes engage in functional training throughout their entire range of motion while under load. This approach fosters optimal mobility combined with stability, which is crucial for athletic performance. It is important to note that while yoga may enhance flexibility, it does not necessarily provide the same stability benefits. Research indicates that hypermobility can be linked to injuries at rates comparable to or even higher than those associated with immobility. Furthermore, excessive laxity in joints essential for sprinting, such as the ankles, knees, and hips, has been associated with decreased sprint performance.
Jake Tuura has achieved remarkable results for his athletes, leading to improved sprint times and impressive vertical leaps. His training methodology combines strength training, isometrics, and advanced plyometrics to enhance the size, strength, and elasticity of tendons while simultaneously boosting muscular power. This leads me to my only disagreement with Dr. Yessis regarding the 1×20 Program: the need for higher intensity loading to maximize tendon strength.
Tendon Strength is Maximized at Higher Intensities
A comprehensive meta-analysis conducted by Mersmann et al. in 2017 found that tendon stiffness is optimized at higher intensities through changes in material properties, including elastic modulus and radial tendon hypertrophy. The analysis suggested that “high-intensity loading to the tendon through isometric maximum voluntary contractions at intensities of 85-90% should be applied in five sets of four repetitions, with a contraction and relaxation duration of three seconds each, and an inter-set rest of two minutes. We recommend this training to be performed three times a week for at least twelve weeks.”
While I have read various articles referencing the same study, many have misinterpreted its findings. Mersmann et al. clarified that tendons require more time than muscles for adaptation to occur, emphasizing that this timeframe refers to longer periods of consecutive training rather than the duration of each individual set. Dr. Keith Baar has provided similar recommendations, which include explosive jumps (such as depth jumps) and sprinting to enhance the properties of the tendon matrix. Although this topic deserves its own detailed exploration, the key takeaway is that while the 1×20 Program does contribute to strengthening connective tissue, it does not fully maximize tendon adaptations. Nevertheless, it serves as an excellent starting point for athletes.
When applying compensatory acceleration, multiple strength qualities can be maximized throughout a 4-6 week training program. This means that when athletes focus on maximizing their intent with each individual repetition, they can enhance speed-strength, strength-speed, accelerative strength, and eventually absolute strength. This aspect of the program is particularly exciting, as I will provide specific velocity zones to ensure that all strength qualities are effectively developed. Additionally, I will outline methods for utilizing velocity to ensure that athletes do not lift excessively heavy or light based on daily recommendations. We will also discuss parameters for velocity drop-off, which may indicate the need to decrease the load or even terminate the session altogether.
I find great enjoyment in analyzing the science behind this program to ensure it is appropriately applied to the right athletes within the right context. Many articles I encountered before writing this piece contained misinterpretations of scientific literature, exaggerations, and some were simply incorrect in their information. That said, I understand that many readers are eager to delve into the specifics of the program, so let’s get to the core content of this article.
The Program: Specifics to an Example Workout
I am genuinely excited to present parameters that will help ensure maximum results and minimize the risk of failure within the 1×20 Program. Thus far, the information available on the program has often been vague and subjective. As someone who values objectivity in training, I will provide clear specifics to guide your practice.
I am also going to add a few categories with different suggested rep maxes than Dr. Yessis’s program. I have divided the program into 3 categories: Sport Performance Beginner (9th Grade and Above), Beginner Weightlifter, and Youth Athlete. I have also changed the rep max requirements based on the complexity of the movements. For example, if you’re teaching the Olympic lifts, 20 repetitions are too much for movements designed to travel well above 1.0m/s in velocity by the shear nature of the movement. The technical proficiency would most assuredly breakdown after 5-repetitions.
Not only the Olympic lifts, I recommend keeping overhead movements and jumping activities to 5-10 repetitions. For the overhead movements, the structure is a bit more fragile, since the athletes are supporting the barbell with their arms. For the jumps, anything over ten repetitions will be too slow to be considered a jump really. I understand that at this point we’re trying to focus on the movement pattern, but specificity is still a concern. Finally, with the heavier compound movements like back squat and front squat, I recommend keeping the rep ranges between 8-15 to avoid any type of potential injuries that might come from these heavier movements.
Days Per Week/Frequency
The standard frequency for the 1×20 Program is three days per week. However, I have also encountered recommendations ranging from two to four days weekly. Given the volume of this program and its focus on neural adaptations, three days per week appears to be the most effective approach. This frequency allows for adequate recovery while still promoting consistent progress.
Exercises
I have observed various interpretations of the exercises included in the program; however, the original guidelines suggest incorporating 15 to 25 movements per session. I have designed recommendations for three types of athletes: Sport Performance Athlete (9th Grade and Above just starting out), Olympic Weightlifting Athlete (13-years old and above just starting out), and a Youth Athlete (11-years old and under). I will explain the list in detail in the accompanying video.
Link to the Video: https://youtu.be/dkOhpf69Dd0
Here is my proposed list of exercises:
Here is the link to the recommended hip flexor exercise: https://youtu.be/B1u9FkZVe3g?si=89gbUzsZ0osxzjdT from the Movement System
Link to the Video: https://youtu.be/dkOhpf69Dd0
Starting Intensity (Percentages, Velocities, and RPE), and Progressions
One of my primary concerns about the 1×20 Program is its inherent subjectivity, particularly for a program aimed at beginners. The concept of a 6 on the RPE scale can be confusing for younger athletes. For instance, what constitutes a 6 RPE for a novice may feel like a 20-rep maximum at a 10 RPE. A glance at social media reveals numerous examples of athletes performing single lifts labeled as a 7 RPE, which further complicates understanding.
Original RPE Recommendation
Dr. Yessis suggested that athletes begin at an RPE of around 5 to 6. Unfortunately, there is no established norm for a 20-repetition maximum at any given RPE. As the number of repetitions moves further from a 5-repetition maximum, the RPE scale tends to become less effective. Nevertheless, I have endeavored to provide some suggestions based on the available literature.
I found one chart that offered recommendations for RPE up to a 15-repetition maximum:
You can find this information on Exodus-Strength.com, specifically at this link: https://www.exodus-strength.com/forum/viewtopic.php?t=2967
Percentage of 1RM Recommendation
Using the data from the chart, I created my own recommendations for a 20-rep maximum at a 10 RPE:
According to Coach Travis Mash, the chart from Exodus-Strength indicates that a 6 RPE for the 15-repetition maximum is approximately 0.064 less than a 10 RPE, leading to a solid starting point of:
45% of an athlete’s 1RM
Using Velocity to Take Out the Subjectivity
This is where training becomes particularly engaging. As I mentioned earlier, using velocity to guide training allows athletes to experience a range of strength qualities. I have created a chart based on my experiences with athletes and the latest recommendations:
On the first day of the program, I recommend that athletes initiate their 20-rep maximum when they reach a velocity of 1.09 m/s (specifically during a squat). Here are some critical considerations for effective training:
Cut Off Velocity
In the case of the back squat, failure typically occurs around 0.3 m/s. I advise maintaining a safe training environment by setting a cut-off velocity (COV) between 0.4 and 0.5 m/s. If an athlete’s velocity drops below this threshold during their set, the exercise should be terminated to prevent injury and ensure safety.
Progressions
The 1×20 Program is designed to be completed three days per week, with the intention of adding 2.5 kg (5 lbs) to each exercise each session. Of course, some exercises may be more bodyweight-oriented, allowing for progression through increased repetitions, altered angles, or slower tempos. Based on my predictions, a 20-rep maximum is likely to be achieved around 52% of an athlete’s one-repetition maximum. My experience suggests a reasonable range lies between 52% and 60%, so I propose 57.5% for my athletes. Consequently, I recommend a target velocity of 0.87 m/s for the squat as the endpoint of the 20-rep maximum progression. At that juncture, athletes should transition to a 15-rep maximum before restarting the cycle. Should they choose, they could progress further to a 10-rep maximum, but after that, I advocate transitioning to a more traditional training approach based on individual goals and genetic predispositions.
Holistic Suggestions for Survival
Engaging with the 1×20 Program is not for the faint-hearted. If your goal is weight loss, this program may not align well with your objectives. Therefore, I offer the following recommendations to ensure a successful experience.
Nutrition
Nutrition
This program should be undertaken during a caloric surplus to maximize its effectiveness. It is crucial to increase the number of calories consumed, as this will support the intense training regimen. Although I am not a dietitian, I recommend increasing caloric intake by approximately 250 to 350 calories per day based on personal experience and observations. Additionally, protein intake is essential; I advise that my athletes consume at least 1 gram of protein per kilogram of body weight. Research conducted by Dr. Andy Galpin suggests that a range of 1 to 3 grams of protein per kilogram of body weight is optimal for athletes looking to build muscle and recover efficiently.
Sleep
Sleep plays a vital role in recovery and performance, making it an essential aspect of any training program. I recommend committing to at least 8 hours of sleep per night; however, for my athletes, I encourage even more—around 9 to 10 hours nightly. This extended sleep duration allows for better recovery, hormone regulation, and overall health. The importance of sleep is often underestimated, and I believe it deserves dedicated attention, possibly in a future article. Without sufficient rest, athletes may struggle to fully benefit from the training regimen, potentially leading to injury or burnout.
Who is this Program for and Who it’s not for
This program is particularly well-suited for untrained athletes seeking a solid foundation in their training. For instance, a 16-year-old baseball player would find this program an excellent starting point to develop strength and technique. Furthermore, it serves as a reliable re-entry program for athletes recovering from injuries, allowing them to safely return to training. Additionally, athletes who feel they have hit a plateau may discover that this program provides the necessary stimulus to break through. Many athletes lack a solid training base, highlighting the need for comprehensive performance programs, a point Dr. Yessis emphasizes in several interviews.
Conversely, this program may not be appropriate for athletes who possess at least two years of solid training experience. For these individuals, the program may not cater specifically enough to their advanced goals. It is essential to adhere to the principle of specificity in training; if an athlete requires explosive power, their training should reflect that need. Tailoring one’s training to specific performance goals is crucial for continued growth and development in any sport.
Check out our New EBook and Program Bundles: https://www.mashelite.com/product-category/bundles/
Summary
Writing about this program turned out to be much more enjoyable than I initially anticipated. If you are curious about the program’s effectiveness for my own training, I can confidently say it produced remarkable results. For young athletes, the thrill of consistently adding weight to each movement was both motivating and rewarding. This program is advantageous for athletes and fitness enthusiasts alike who require a strong foundational base. Moreover, velocity-based training (VBT) removes much of the subjectivity from the process, allowing for more objective measurements and assessments, which I find reassuring. VBT also fosters a greater intent to perform, thereby maximizing the potential benefits of each workout.
If you have any questions or seek further clarification, please feel free to email me at Travis@GymAware.com.
References:
- Hughes DC, Ellefsen S, Baar K. Adaptations to Endurance and Strength Training. Cold Spring Harb Perspect Med. 2018 Jun 1;8(6):a029769. doi: 10.1101/cshperspect.a029769. PMID: 28490537; PMCID: PMC5983157.
- Jenkins NDM, Miramonti AA, Hill EC, Smith CM, Cochrane-Snyman KC, Housh TJ, Cramer JT. Greater Neural Adaptations following High- vs. Low-Load Resistance Training. Front Physiol. 2017 May 29;8:331. doi: 10.3389/fphys.2017.00331. PMID: 28611677; PMCID: PMC5447067.
- Mersmann F, Bohm S, Arampatzis A. Imbalances in the Development of Muscle and Tendon as Risk Factor for Tendinopathies in Youth Athletes: A Review of Current Evidence and Concepts of Prevention. Front Physiol. 2017 Dec 1;8:987. doi: 10.3389/fphys.2017.00987. PMID: 29249987; PMCID: PMC5717808.
