Strossen, is a workout routine that is meant to build explosive muscle fast. How to gain 30 pounds of muscle in 6 weeks, randall j. Stossen, author of super squats, which is sold on the ironmind website. Strossens book super squats certainly falls into this category. Hi for anyone who hasnt heard of the super squats program its basically an old school strength program written up by randall j. Note form break on rep 20 that pissed me off, so i. He shows you how to put on some serious muscle with a program doing heavy weight squats for high reps.
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. Just share this post on social media to download a printable pdf of these workouts. 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. Strossens book super squats and in the six weeks that followed went from 15 stones 10 lbs to 17 stones, whilst my body fat went down by 3%. Super squat routine posted in the fitness community. Youve said highrep leg work can boost your t naturally. The original rx for gaining bulk and power almost overnight. Strossen s super squats program with which, it is common to gain 30 pounds of bulk in as little as 6 weeks. Maybe, maybe not, but it sure feels good to lie down and breathe after a set of 20rep squats. Weve all been there, stepping in the gym for the first time as a young, naive lifter looking everywhere for all the gains that will.
The purposeful primitive iron methods ebook dragon door. How to gain 30 pounds of muscle in 6 weeks paperback february 1, 1989 by randall j. I would put 5 pounds on the bar and, after wrapping the barbell in a towel weak. 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. 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. Usually 5lbs for bench press and overhead press and 10lbs for squats and. How to gain 30 pounds of muscle in 6 weeks by randall j. Here are the best training theories for building muscle. D, publisher and editorinchief, milo magazine as a student, athlete, teacher, researcher, professional coach, and businessman i have spent over 60 years in health, fitness and sport, devoted to how to become the best you can be.
Pick a weight you can just squat 10 times and squat it 20 times. 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. Fastforward to the late 1960s and you have john mccallum, who shouted out the benefits, followed by 1989s super squats book by randall j. In the fear and doubt video emevas mentioned randall strossens 1989 book super squats. Thats when my dad handed me a blue book with the words super squats written on the cover in big, white block letters. Even if you vomit during your squats or even collapse. Buy this book here the most famous of all old school minimalist bulking routines by far is randall j. Outgrow your clothes, reset your limits, learn that you can walk through walls. The core of this training routine is one 20 rep set of squats, just one set, supersetted with pullovers. 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. Strossen, ive seen it mentioned in a few articles on this site and im sure it must have been mentioned in threads before. Squats target quads and glutes and these are muscle groups we use to power most upper body movements like punching and lunging. If i can hit the upper limit of the rep range through all my sets with good form, i increase the weight.
Strossen wrote a book called super squats that detailed the history of highrep squats. I ordered a copy of your handbalancing for muscular development course and i love it. The idea is to squat for 20 reps a weight you would normally do for 10. You cannot break the natural limits simply by exercising in a specific fashion. It appears that that reason highrep leg work boosts testosterone is due to heavy breathing, bigmuscle stimulation, growthfiber activation and muscle burn that was the reason that many bodybuilders of yesteryear often. Through the discussion site i became interested in all publications strength related, and dr. Super squats by randall strossen get big and strong. Strossen may sound like a great book, but the results are overhyped to the point where the whole thing seems like a marketing gimmick.
How to gain 30 pounds of muscle in 6 weeks strossen, randall j. The original routine contains a series of exercises including squats, barbell pullovers, and the bench press that creates a challenging and wellrounded workout. See all 2 formats and editions hide other formats and editions. 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 20 rep squat routine the most effective way to build muscle. The new bodybuilding for oldschool results by ellington darden. This is a 6 x 9 softcover book with 4 chapters and 110 pages. Super squats how to gain 30 pounds of muscle in 6 weeks. Strossen, and its widely regarded as being pretty fucking awesome.
Strossens 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 strength training. Over 50 beautiful photos of maxick demonstrate the exact positions which enable you to voluntarily contract and relax each muscle. How to gain 30 pounds of muscle in 6 weeks kindle edition by randall j strossen author format. 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. My final workout of the cycle included 20 squats with 140kg 308 lbs which was brutal and made me ache for days afterwards. The program is to do one set of twenty reps of squats for 6 weeks, along with a few supplemental exercises. These theories, such as hst, maxot, and others, will help you make the right training choices. First explored by john mccallum in 1968, the book super squats by randall j. 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. They are key to the way we walk and play an integral part in sitting correctly and holding the correct posture. 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. 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.
How to gain 30 pounds of muscle in 6 weeks by strossen, randall j. I was considering doing the squats with a safety bar for shoulder issues and more. Handbalancing for muscular development by bill hinbern is a paper and ink printed course and is not available in ebook format. Many believed this combo lead to overall muscle growth and ribcage expansion. Will the first highrep set on each exercise in the stx workouts boost testosterone even more a. After a few minutes under a squat bar, you will find out what youre made of. Super squats program 25% off sale yours today for just. For anyone who isnt aware, super squats or breathing squats is a 20rep squat routine conceived by randall j. 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. The pdf seemed like it was translated back to english from a foreign. I personally squat down until the back of my legs touch my calfs. This is the key to making serious gains with the program.
By doberman dan author of the hyper growth muscle mass training program. As a photojournalist, strossen has covered top strength events, including four olympic games. Riding decades of success, the super squats program has turned human toothpicks into stalwarts, and stalwarts into legends. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. Handbalancing for muscular development super strength. Also known as breathing squats, the workouts focuses on highrepetition squatting 23xweek combined with a higher caloric intake, traditionally consisting of 1 gallon of milkday, among other calorie sources.
Bulging with basics 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. Here are some testimonials for handbalancing for muscular development. They are also used to power sprints, jumps and leaps. Hi all, i am planning on starting super squats soon and was looking for feedback from people who have experience with 20 rep squats. The handstand is by far my favorite exercise which i greatly look forward to with anticipation and excitement every time i do them. Super squats how to gain 30lbs of muscle in 6 weeks. Riding decades of success, this program has turned human toothpicks into stalwarts, and stalwarts into legends. I just finished a squat routine like this and within 2 months i worked up from doing 20 rep squats with 225 lbs.
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. If you arent familiar with the program, it goes like this. Which is the most effective training theory for gaining mass. Bigwetbutts addison lee happiness is a warm bum maop. Get stronger at squats with this 12 week super squat workout.