Strossen s book super squats certainly falls into this category. The 20 rep breathing squat is an old school technique used by golden era bodybuilders for several reasons, namely rib cage expansion, increased cardiovascular capacity and. The 20 rep squat program is killer but it does get you very good at squats. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. Sixweek, squat heavy programs like this are often attributed to dr. I started the program went from 210lbs to 240lbs in 30 days amazing but true. Super squats by randall strossen get big and strong. Now faith is the assurance of things hoped for, the conviction of things not seen.
How to gain 30 pounds of muscle in 6 weeks by strossen, randall j. Since 1988, ironmind has focused on providing tools of the trade for serious strength athletes, and many of our products are household names among the worlds strongest men. How to gain 30 pounds of muscle in 6 weeks, randall j. 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. Many believed this combo lead to overall muscle growth and ribcage expansion. The pdf seemed like it was translated back to english from a foreign language but i still got the jist of it. Super squats how to gain 30lbs of muscle in 6 weeks. Strossen and that is where strossen got the idea for super squats from. Riding decades of success, the super squats program has turned human toothpicks into stalwarts, and stalwarts into legends.
The program is to do one set of twenty reps of squats for 6 weeks, along with a few supplemental exercises. The core of this training routine is one 20 rep set of squats, just one set, supersetted with pullovers. 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. 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. Through the discussion site i became interested in all publications strength related, and dr. How to gain 30 pounds of muscle in 6 weeks randall j. I would put 5 pounds on the bar and, after wrapping the barbell in a towel weak. Again quoting author randalll strossen about doing only one set of squats, make no mistake about it, however, this one set of 20rep squats is. Strossen has 57 books on goodreads with 867 ratings. Captains of crush grippers, vulcan racks, apollons axle, rolling thunder, and strongenough lifting. However, this 20 rep set is done with your 10 rep max.
You use less weightand get bigtime quads for your efforts. For anyone who isnt aware, super squats or breathing squats is a 20rep squat routine conceived by randall j. The book gives the most complete info on this, and if youre still intrigued i highly recommend the book. Im super squats, how to gain 30 pounds of muscle in 6 weeks by randall j. Strossen s super squats program with which, it is common to gain 30 pounds of bulk in as little as 6 weeks. Riptoes starting strength is a much better book for beginners. How to gain 30 pounds of muscle in 6 weeks revisited. As a photojournalist, strossen has covered top strength events, including four olympic games, worldwide. Strossen 12 in 1968, working as a construction laborer during the hot. 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.
Its the backbone of ironminds super squats, a book that had an immense impact on. The crux of super squats is also available in many internet articles. How to gain 30 pounds of muscle in 6 weeks paperback february 1, 1989 by randall j. Get ebooks the squat bible on pdf, epub, tuebl, mobi and audiobook for free. Strossen, who helped popularize them in the late 1980s with his book 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. Oldschoolers following strossen s super squats program would often follow this oneset workout challenge with a set of highrep pullovers. Maybe, maybe not, but it sure feels good to lie down and breathe after a set of 20rep squats. Strossen, ive seen it mentioned in a few articles on this site and im sure it must have been mentioned in threads before.
How to gain 30 pounds of muscle in 6 weeks by randall j. Strossen in his book super squats is based on one set of breathing squats for 20 repetitions and looks like that. The whole program revolves around that one set of 20 reps. 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. Why 20rep squats are the best and worst thing ever barbend. Competitive powerlifters, who lovehate this lift, know that big squats are probably the key to victory in their sport. Always update books hourly, if not looking, search in the book search column. The round will be completed without racking the bar, and with 23 big breaths. In the fear and doubt video emevas mentioned randall strossens 1989 book super squats. Stossen, author of super squats, which is sold on the ironmind website.
In 1989, ironmind enterprises published the book super squats. The 20 rep squat routine the most effective way to build muscle. 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. Strossen is the founder and president of ironmind enterprises, inc. Its the backbone of ironminds super squats, a book that had an immense impact on my training philosophy and squatting ability. Hi for anyone who hasnt heard of the super squats program its basically an old school strength program written up by randall j. Strossen wrote a book called super squats that detailed the history of highrep squats.
Strossen, and its widely regarded as being pretty fucking awesome. If you arent familiar with the program, it goes like this. Btw i love your site, lots of great info here about classic bodybuilding. I always lifted heavy but gaining weight was a problem.
Strossen s original super squat progression is classic, oldschool strength training. Super squats how to gain 30 pounds of muscle in 6 weeks. How to gain 30 pounds of muscle in 6 weeks paperback feb. 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. Randall strossen knows strength, and this is the definitive book on barbell squats what they can do for you, why you need to do them and how you do them properly. The super squats program is simple and basic, and what makes it so effective is that it is built entirely on individual effort. 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. The actual super squats routine from the book is below. See all 2 formats and editions hide other formats and editions.
Buy this book here the most famous of all old school minimalist bulking routines by far is randall j. And with those three words my life and my training changed forever. The milk is to get a lot more additional calories into your body. The idea is to squat for 20 reps a weight you would normally do for 10. There are more than 1 million books that have been enjoyed by people from all over the world. And because the weight is always under you, theres no need for racks or spotters. This is an overall build bulk program, lots of eating and milk drinking, coupled with an aggressive training approach that ratchets up the weight fairly rapidly.
Super squats how to gain 30 pounds of muscle in 6 weeks by randall j. Super squats is no more than the way how the old school get to gain massive size and power is a easy step by step program to follow just follow this program and dont have to spend top dollar in supplements. T he s quat is the key exercise for gaining muscular bodyweight and building basic power. By doberman dan author of the hyper growth muscle mass training program.
Everyday low prices and free delivery on eligible orders. My squat on the machine is only 250, my box squat is only 185, granted i just started lifting a month or so ago. Also referred to as the squats and milk program, strossen takes the reader through a history of the. After a few minutes under a squat bar, you will find out what youre made of.