Get stronger at squats with this 12 week super squat workout. Everyday low prices and free delivery on eligible orders. This mentality ultimately led to injuries and setbacks, preventing athletes from reaching their full potential. I just got the book super squats and i was wondering if you could give me some advice. The specific approach to the 20rep squats is nearly as simple as the overall program. Its also a great tool for increasing athletic ability and stimulating the cardiovascular system. The entry level super squatter cert is achieved once you can hit all those numbers, the second, highest, and final level is the super squats hercules club, which one gains lifetime membership to once they super squat 500 x 20. Bodybuilding, weight training, nutrition dave drapers irononline, over 2,500 pages of insight, motivation, an active community forum board, blog and wiki database. With credit given to randall strossen outlining john mccallums 20rep squat routine in his book super squats, let me tell you about a simple but very difficult program for increasing lower body strength and facilitating weight gain. The super squat workout helps you achieve all that then in the shortest possible time.
First, load the bar to what you normally use for ten reps. He wrote a monthly column called ironmind in ironman magazine for over 12 years, starting in 1988 and has authored several books on strength training. Riding decades of success, this program has turned human toothpicks into stalwarts, and stalwarts into legends. Strossen s original super squat progression is classic, oldschool strength training. Its the backbone of ironminds super squats, a book that had an immense impact on. Jul 19, 2016 in 1989 milo magazine publisher randall j. Rest 90 seconds betw e h t s e g n u l d e r d n u h wo t m a r g o r p g n i n ai r t 5 t e s t e s irs e p s e v e st m o c s. I am able to do normal high bar but am thinking squatting 3x a week it might be better for my shoulder to use a. Maybe, maybe not, but it sure feels good to lie down and breathe after a set of 20rep squats.
Super squats how to gain 30 pounds of muscle in 6 weeks. Also known as the 20 reps squat program, squats and milk program, or just super squats. This is a program built on the same principles and methods that larry williams used to break the alltime world record at 242 walked out in knee sleeves and deadlift a massive 826. Another thing, do not wear a weight lifting belt while doing the 20 rep squats.
Someone wants to make a little money if you ask me. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. The 20 rep squat program is one of the oldest lifting programs there is. May 16, 2008 randall strossen is an expert on the value of training efficiently and effectively with squats, and shares his wisdom in the destinedtobeaclassic training guide super squats.
Why 20rep squats are the best and worst thing ever. Zlibrary is one of the largest online libraries in the world that contains over 4,960,000 books and 77,100,000 articles. Strossen, ive seen it mentioned in a few articles on this site and im sure it must have been mentioned in threads before. I always lifted heavy but gaining weight was a problem. Although there are several variations of the 20rep squat workout, the most popular variations focused on performing one set of squats, three times a week on nonconsecutive days, for six weeks. T he s quat is the key exercise for gaining muscular bodyweight and building basic power. As a photojournalist, strossen has covered top strength events, including four olympic games, worldwide. How to gain 30 pounds of muscle in 6 weeks by randall j. Amazon price new from used from kindle edition please retry. Riding decades of success, the super squats program has turned human toothpicks into stalwarts, and stalwarts into legends.
Super squat routine posted in the fitness community. By squatting with out a belt you will strengthen your lower back and it will be easier to take deep breaths while doing high rep squats. This will make the squats far more effective for muscle growth. Oldschoolers following strossen s super squats program would often follow this oneset workout challenge with a set of highrep pullovers. Then you put a moderate amount of weight on the bar. Super squats how to gain 30lbs of muscle in 6 weeks is rated 5. Hi all, i am planning on starting super squats soon and was looking for feedback from people who have experience with 20 rep squats. I bought super squats in the late 80s i was 145lbs and wanted to gain weight bought tons of weight gain and was putting on weight. If you arent familiar with the program, it goes like this. Strossen, who helped popularize them in the late 1980s with his book super squats. I was considering doing the squats with a safety bar for shoulder issues and more upper back and quad work. However, this 20 rep set is done with your 10 rep max.
Note form break on rep 20 that pissed me off, so i had to get one more. Do you know the video on super squats by alan thrall. What those magazines didnt tell me is that there is a tremendous carry over effect from squatting that causes the entire body to grow, not just the legs. Strossen s super squats program with which, it is common to gain 30 pounds of bulk in as little as 6 weeks. He wrote a monthly column called ironmind in ironman magazine for over 12 years, starting in 1988, and has authored several books on. Mtis version of the super squat strength progression uses percentages based off your 1rep max and the completion of 1 round of 20x reps of the back squat and bench press. In the fear and doubt video emevas mentioned randall strossen s 1989 book super squats. Many believed this combo lead to overall muscle growth and ribcage expansion. Get stronger at squats with this 12 week super squat workout work your way to a bigger, more impressive squat with this 12week program thats designed to improve your squat and get you moving serious weight. The whole program revolves around that one set of 20 reps. Strossen in his book super squats is based on one set of breathing squats for 20 repetitions and looks like that. Horschig shares his invaluable insights with readers in the squat bible.
And because the weight is always under you, theres no need for racks or spotters. Super squats how to gain 30 pounds of muscle in 6 weeks by randall j. It was introduced by john mccallum in 1968 and was originally coined squats and milk because old school lifters would drink a gallon of milk a day gomad while on it. The original rx for gaining bulk and power almost overnight. May 20, 2012 in the fear and doubt video emevas mentioned randall strossens 1989 book super squats. Scroll below to see full instructions along with our printable pdf for the 30 day squats and crunches workout. They are also used to power sprints, jumps and leaps. Im lifting for about 2 years now and idk but as the program says im using weight what i can do 10 reps with 95kg, 199lbs and i dont think i can do a single rep more if i do the first ones with little rest. Rated 5 out of 5 by willie mayes from the basics work.
The light bulb finally clicked when i read this one single book. How to gain 30 pounds of muscle in 6 weeks here, read this. While all of these principles may not apply to all athletes training programs ex. Hi for anyone who hasnt heard of the super squats program its basically an old school strength program written up by randall j. The idea is to squat for 20 reps a weight you would normally do for 10. See all 2 formats and editions hide other formats and editions. Super squats how to gain 30lbs of muscle in 6 weeks. Feb 01, 1989 i really enjoyed my time with super squats. Hard gainer shock routine for fast gains this report is based on the book super squats, how to gain 30 pounds of muscle in 6weeks, by randall j. Super squats by randall strossen get big and strong.
Strossen is the founder and president of ironmind enterprises, inc. How to gain 30 pounds of muscle in 6 weeks randall j. These are great for beginners because your basically forced to have good form, if you dont, youll drop the load. The super squats program for getting big and strong is so effective, it can stand up to anything going and there are no gimmicks, secret routines, fancy equipment or exotic supplements. Buy this book here the most famous of all old school minimalist bulking routines by far is randall j. Im super squats, how to gain 30 pounds of muscle in 6 weeks by randall j.
Now, after developing unique and easytouse techniques on how to train and move well, dr. Why 20rep squats are the best and worst thing ever barbend. And with those three words my life and my training changed forever i was 15 years old, a 160 pound high school freshman looking to put on some weight for the next football season. One of the oldest and most famous of all old school bulking routines by far is the super squats program, which centers around high rep squats. The ultimate guide to mastering the squat and finding your true strength.
How to gain 30 pounds of muscle in 6 weeks paperback feb 1 1989. Pick a weight you can just squat 10 times and squat it 20 times, you. Randall strossen is an expert on the value of training efficiently and effectively with squats, and shares his wisdom in the destinedtobeaclassic training guide super squats. You use less weightand get bigtime quads for your efforts. Strossen wrote a book called super squats that detailed the history of highrep squats. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. By doberman dan author of the hyper growth muscle mass training program. Thats when my dad handed me continue reading super squats 2. My squat on the machine is only 250, my box squat is only 185, granted i just started lifting a month or so ago.
Riptoes starting strength is a much better book for beginners. Before we get to the decade in super squats, we must get to the universality of super squats, which is this. Its the backbone of ironminds super squats, a book that had an immense impact on my training philosophy and squatting ability. I started the program went from 210lbs to 240lbs in 30 days amazing but true. How to gain 30 pounds of muscle in 6 weeks, randall j. It is easy to read in fact i finished this book in one sitting and the concepts and programming presented are easy to understand and follow regardless of your training age. In my opinion, a better option would be to do front squats. Strossen, and its widely regarded as being pretty fucking awesome. How to gain 30 pounds of muscle in 6 weeks by strossen, randall j. They are key to the way we walk and play an integral part in sitting correctly and holding the correct posture. The idea is that squats done for high repetitions are so painful and tough that they can actually result in death and leave someone a widow. Competitive powerlifters, who lovehate this lift, know that big squats are probably the key to victory in their sport. Outgrow your clothes, reset your limits, learn that you can walk through walls. Dec 10, 2003 20rep super squats for kettlebell pressing power.
I recently substituted front squats for back squats because of tendonitis that developed in my biceps. Strossen has 57 books on goodreads with 867 ratings. The crux of super squats is also available in many internet articles. The core of this training routine is one 20 rep set of squats, just one set, supersetted with pullovers. In 1968, working as a construction laborer during the hot summer months of summer vacation, the author began experimenting with weightlifting routines for gaining size and strength. There are several principles that i believe should be true for all athletes, which are laid out below. If youre skinny or consider yourself a hard gainer, then follow this routine.