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Super Squats - How to Gain 30 Pounds of Muscle in 6 Weeks

Strength Oldschool

By Randall J. Strossen

Super Squats - How to Gain 30 Pounds of Muscle in 6 Weeks by Randall Strossen

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The most famous of all old school minimalist bulking routines by far is Randall J. Strossen’s “Super Squats” program with which, it is common to gain 30 pounds of bulk in as little as 6 weeks. The core of this training routine is one 20 rep set of squats, just one set, supersetted with pullovers. Add to this two to three sets of some bench presses, rows and some overhead presses and the routine is complete. Using these full body compound movements will force your body to use all of its stabilizer muscles and burn calories as well as no other.

Pete Grymkowski

Pic above: ) - Pete Grymkowski


Quoting Strossen on diet: “In addition to the 20-rep squats, trainees are advised to eat a lot of wholesome food, drink at least two quarts of milk a day, and to get plenty of rest in between the twice or thrice-weekly workouts. That’s it: one set of 20-rep squats, a couple of other basic exercises, plenty of good food, milk and rest. But, oh, those squats!

The routine is performed monday, wednesday and fridays and should take no longer than 30-40 minutes. Start off with full ATG squats and hit a few warm up sets of 10 reps or so. On the one 20 rep squat set, you want to choose a weight that you could do comfortably for about 15 reps. The following five are to be done rest-pause style, doing the first 15 reps, then taking three or so breaths and then another rep, then three or so more breaths and another rep and so forth until all 20 reps are complete. After this, you grab a moderately heavy dumbbell and do one set of cross bench pullovers for 20 reps as well, using a weight that will allow you to complete all 20 reps in good form. Strive to add 5 – 10 pounds a week to the squats, and you will gain some serious bodyweight. Again quoting Strossen about doing “only” one set of squats, "Make no mistake about it, however, this one set of 20-rep squats is not your ordinary cup of iron tea: Whatever our recipe might lack in complexity of volume will be more than recouped in intensity."

Super Squats - Dave Draper

Pic above: ) - Dave Draper


The Super Squat Routine:

Press behind neck: 3 x 12
Squat: 1 x 20 supersetted with Pullover 1 x 20
Bench press: 3 x 12
Rowing: 3 x 15
Stiff legged deadlift: 1 x 15
Pullover: 1 x 20

(add a gallon of milk a day!)

The above routine is the ultimate ‘hard gainers’ routine and should be done 2-3 times a week.

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