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Super Squats - How to Gain 30 Pounds of Muscle in 6 Weeks Author of this Article: Unknown Edited by: Strength Oldschool 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 wil