The squat is considered by many to be the most important exercise. Do you know the video on super squats by alan thrall. Get your kindle here, or download a free kindle reading app. Squats not only helps counting the number of squats you do, but also calculates the calorie you lose during every excise and makes the training plan based on your daily training and body. By strengthening the lowerbody muscle groups used in squats, you can also improve your mobility, balance, and endurance. The best squats app is coming with its unique design and powerful function. Basically i wanted to share my results as to give credit to this program for packin on mass in a extremely short time. Jan 24, 20 the philosophy is to take a weight you can squat 10 times then squat it 20, taking as meany breaths hence breathing squats between reps as necessary, while adding weight every session. At 200 squats, my body ascended to a higher plane where all of existence is devoted to doing squats.
Pdf download super squats how to gain 30 pounds of muscle in 6. At 150 squats, reality had merged entirely with super squat simulator. In the fear and doubt video emevas mentioned randall strossens 1989 book super squats. Get stronger at squats with this 12 week super squat workout. The core of this training routine is one 20 rep set of squats, just one set, supersetted with pullovers. Passing 100 squats, i felt my body become supercharged. The pdf seemed like it was translated back to english from a foreign language but i still got the jist of it. Before even grabbing a set of dumbbells or trying a. Many believed this combo lead to overall muscle growth and ribcage expansion. 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. Pick a weight you can just squat 10 times and squat it 20 times, you. My results on super squats bodybuilding forums t nation. Super squats program 25% off sale yours today for just.
Because the sets are so long, it is essential to maintain good posture, form and tension under load, while breathing deep into the belly. 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. If you truly want to put on as much strength and size as the title suggests, you will have to pay your dues with hard work, heavy training and solid eating. Cycle back to the others and go back to the 20 reps in a month or two if you want. By doberman dan author of the hyper growth muscle mass training program.
Scroll below to see full instructions along with our printable pdf for the 30 day squats and crunches workout. Maybe, maybe not, but it sure feels good to lie down and breathe after a set of 20rep squats. 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. As the positions and mechanics are very important it should positively reinforce motor patterns. Just share this post on social media to download a printable pdf of these workouts.
Fastforward to the late 1960s and you have john mccallum, who shouted out the benefits, followed by 1989s super squats book by randall j. The basic squat is an extremely effective lower body move that strengthens all leg muscles including glutes, quads, hamstrings and calves. Stand with back and shoulder blades against a wall. Nov 12, 2010 boris, please post a video or link to a video of your or your friends knocking out a set of super squats w at least 225lbs. Riding decades of success, the super squats program has turned human toothpicks into stalwarts, and stalwarts into legends. In addition to the rep squats, trainees are advised to eat a lot of wholesome food, drink at least two quarts of milk. I just finished a squat routine like this and within 2 months i worked up from doing 20 rep squats with 225 lbs. During the squat you use every single lower body muscle, the motion of keeping your balance all while maintaining an upright posture will deliver an entire leg workout with core strength as an added bonus making the squat the ultimate lower body workout. Oldschoolers following strossens super squats program would often follow this oneset workout challenge with a set of highrep pullovers. Squats not only helps counting the number of squats you do, but also calculates the calorie you lose during every excise and makes the training plan based on your daily training and body status.
The super squats program is simple and basic, and what makes it so effective is that it is built entirely on individual effort. Strossens super squats program with which, it is common to gain 30 pounds of bulk in as little as 6 weeks. The philosophy is to take a weight you can squat 10 times then squat it 20, taking as meany breaths hence breathing squats between reps as necessary, while adding weight every session. Hard gainer shock routine for fast gains fitness atlantic. Download super deadlift 1117 pounds more muscle mass in 68 weeks part 1 instruction and training. Place feet shoulderwidth apart about 8 to 12 inches from the wall, with knees slightly bent. Veteran gym rats aside, chances are good you have never heard about one of the most effective ways to build muscular size and strength, no matter how much chrome you have pumped in gyms that look like medical clinics or fern bars. It features the legs and also involves movement of the arms along with rhythmic breathing. 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. I always lifted heavy but gaining weight was a problem. The only more intense form of training is negativeonly which w squats is basically impossible ignoring. How the squat machine can help develop proper form. How to gain 30 pounds of muscle in 6 weeks download pdf b5408 riding decades of success, this program has turned human toothpicks into stalwarts, and stalwarts into legends.
If youre on week 3, plug in the numbers that would apply for that week and so on. Dec 10, 2003 20rep super squats for kettlebell pressing power. How to gain 30 pounds of muscle in 6 weeks randall j. 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. Strossen, and its widely regarded as being pretty fucking awesome. Super squats how to gain 30lbs of muscle in 6 weeks. Super squat simulator is an very simple fitness simulator where you control an eager gym nut as he tries to break the record for the number of squats he can withstand. Super squats how to gain 30 pounds of muscle in 6 weeks. Although many people favor either the bench press or hip and abdominal exercises, the free squata squat that is done without any equipment or m. In 1989, ironmind enterprises published the book super squats. First, load the bar to what you normally use for ten reps. Ive been trying to figure out what i think the mental equivalent of heavy squatting is strength training for body and mind, and all that. Whether youre trying to outgrow your size small shirts or are hunting for a win at worlds strongest man, heres the winning recipe when it comes to bulking up. Aug 09, 2016 pdf download super squats how to gain 30 pounds of muscle in 6 weeks read online.
Its just that for the 68 weeks of the 20 rep program youre going to focus on squats instead of mixing up the mes between the other moves. If you arent familiar with the program, it goes like this. I have been an avid user of ptp power to the people. The crux of super squats is also available in many internet articles. Also referred to as the squats and milk program, strossen takes the reader through a history of the. This will make the squats far more effective for muscle growth. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. Super squats by randall strossen get big and strong. Riptoes starting strength is a much better book for beginners. 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. Download super squat simulator a fun sports game with an online scoreboard. It was a 6 week program, in which i ate my regular 4k5k calories a day, plus a full gallon of skim milk a day. The specific approach to the 20rep squats is nearly as simple as the overall program.
Dean shares the following instructions for how to do super squats properly. The 20 rep squat routine the most effective way to build muscle. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. How to gain 30 pounds of muscle in 6 weeks by randall j. Pdf download super squats how to gain 30 pounds of muscle in 6 weeks read online read pdf online here. Once you get into a groove with this exercise it can be very exhilarating, she says. Slowly bend your knees and let your back slide down the wall. The idea is to squat for 20 reps a weight you would normally do for 10.
You do 1 set of 20 squats at a weight youd normally do for 10 reps. Buy this book here the most famous of all old school minimalist bulking routines by far is randall j. Once you hit week 6, youll max out again as you did in week 1. My fascination with the squat began way back when i was a skinny kid. 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. Pdf download super squats how to gain 30 pounds of muscle in 6 weeks read online. Strossen, ive seen it mentioned in a few articles on this site and im sure it must have been mentioned in threads before. Riding decades of success, this program has turned human toothpicks into stalwarts, and stalwarts into legends.
I personally squat down until the back of my legs touch my calfs. How the squat machine can help develop proper form you perform the motion during your daytoday activities whenever you pick something off the ground, climb stairs, or sit in a chair. How to gain 30 pounds of muscle in 6 weeks download online. May 20, 2012 in the fear and doubt video emevas mentioned randall strossens 1989 book super squats. 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. The most famous of all old school minimalist bulking routines by far is randall j. How to gain 30 pounds of muscle in 6 weeks, randall j. Super squats how to gain 30 pounds of muscle in 6 weeks by randall j. I was mostly fat and pretty weak and weighed 230lbs. Passing 100 squats, i felt my body become super charged. Super squats is the definitive book on the classic 20rep squat routine. The light bulb finally clicked when i read this one single book. I was now experiencing time at 10x the normal rate and squatting at 30x the normal rate.
I started the program went from 210lbs to 240lbs in 30 days amazing but true. After a few minutes under a squat bar, you will find out what youre made of. With his help, peary rader, ironman magazine founder, began promoting it heavily in iron man and is primarily the man credited with coming up with the first 20 rep, breathing style squat routine. Hi for anyone who hasnt heard of the super squats program its basically an old school strength program written up by randall j. For anyone who isnt aware, super squats or breathing squats is a 20rep squat routine conceived by randall j. Super joints will show you how to develop the right. 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. Chances are youve done plenty of squats in your workouts, but are you sure youre doing them correctly. How to gain 30 pounds of muscle in 6 weeks ebook free. A super squat is a special type of squatting exercise. Knee cir c l e s s q u a t s finding the sweet spotwhy deep squats are essential and how to avoid injury with correct performance hula hoop a favorite of russian phys.
82 1445 600 1078 1172 187 482 889 1313 182 798 123 63 708 141 1548 1302 1343 717 163 1112 58 561 782 475 954 896 858 333 1360 1555 86 627 815 1336 1607 991 586 632 866 404 415 459 1377 1207 518