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

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  • Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks Reloaded

    One of the oldest and most famous of all old school minimalist bulking routines by far is Randall J. Strossen’s “Super Squats” program from the late 1960s It is common to gain 20-30 pounds of bulk in as little as 6-8 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.
    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!”
    Now, lets just stop there for a minute. Since this book was published in the late 60s, this is obviously very outdated diet advice. Not to mention, milk, in itself might not be good for you, or most people, especially with the alternatives we have today, like brown rice and hemp protein, and at least better quality whey proteins and supplements like creatine etc. “Gallon-of-milk-a-day” nonsense aside, the routine itself is a pretty good minimalist approach to putting some muscle on with relatively few exercises or even one you can use to get back in shape as the high-rep squats offer an incredible metabolic boost.
    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 seriousbodyweight. 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. ” What follows is the original is a reworking of the classic routine.

    The Super Squat Routine – The Original:

    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

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

    The Super Squat Routine – Reloaded:

    Workout A

    Squat – 1×20 supersetted with
    Cross bench dumbbell pullover – 1×20
    Bench press – 2×6-8 supersetted with
    Bent barbell – rows 2×6-8
    Military press – 2×6-8 supersetted with
    Barbell curls – 2×6-8
    Cooldown: crunches 2x fail

    Workout B

    Squat – 1×20 supersetted with
    Cross bench dumbbell pullover – 1×20
    Dips – 2x fail supersetted with
    Chins – 2x fail
    Hang cleans – 2×6-8 supersetted with
    Barbell tricep extensions – 2×6-8
    Cooldown: reverse crunches 2x fail

    The Diet:

    Breakfast

    4 eggs
    2 slices of whole wheat toast
    1 glass of milk with whey powder

    Snack

    one cup oatmeal
    1 glass of milk with whey powder

    Lunch

    sandwich (with meat or chicken or tuna, and cheese)
    one or two pieces fruit
    1 glass of milk with whey powder

    Snack

    one or two pieces fruit
    cottage cheese or other cheese
    1 glass of milk with whey powder

    Supper

    meat (i.e. chicken, beef, pork, etc.)
    whole wheat pasta, rice, potatoes or sweet potatoes
    green vegetables
    1 glass of milk with whey powder

    Snack

    one cup whole grain cereal, cream of wheat/rice or grits
    1 glass of milk with whey powder
    Skeggǫld, Skálmǫld, Skildir ro Klofnir.


  • #2
    Ik verlies alleen maar massa als ik high rep benen ga doen. Werkt niet voor mij
    Passion is: pushing yourself when no one else is around

    Comment


    • #3
      In dat dieet worden 6 scoops whey geadviseerd...
      :: 1.82M :: 84 KG ::
      BP 1x140 :: Squat 5x160 :: Deadlift 3x180

      Comment


      • #4
        Originally posted by Pellegrino90 View Post
        In dat dieet worden 6 scoops whey geadviseerd...
        Gelijk ergens op zaniken zonder het even fatsoenlijk te bekijken...

        Zes glazen melk met whey, staat niks over aantal scoops. Bovendien is de ene scoop ~10 gram en de ander 30, zegt dus nog niks.
        "People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it's what you don't do that will lead to success."

        Comment


        • #5
          Originally posted by FitnessBoer View Post
          Gelijk ergens op zaniken zonder het even fatsoenlijk te bekijken...

          Zes glazen melk met whey, staat niks over aantal scoops. Bovendien is de ene scoop ~10 gram en de ander 30, zegt dus nog niks.
          De kleine schoops zijn meestal rond de 25 gram. Voor het gemak nemen we maar aan dat het om een whey shake gaat. Een glas melk met rond de 30 gram is vrij algemeen dacht ik zo.
          I know from teaching hundreds of seminars that the guys who say they have “awesome technique” are usually the biggest disasters—their ego just doesn’t let them see it.
          - Dave Tate

          Comment


          • #6
            Originally posted by Patriciaaa View Post
            Ik verlies alleen maar massa als ik high rep benen ga doen. Werkt niet voor mij
            Wel als je genoeg eet.



            Vraag me alleen af hoeveel van die 30lb daadwerkelijk spieren zullen zijn??

            Comment


            • #7
              Originally posted by Pitje View Post
              Wel als je genoeg eet.



              Vraag me alleen af hoeveel van die 30lb daadwerkelijk spieren zullen zijn??
              Iets minder dan 15 kg

              En ja, ligt vast aan dat ik zelden shakes neem
              Passion is: pushing yourself when no one else is around

              Comment


              • #8
                Originally posted by inferno_0666 View Post
                De kleine schoops zijn meestal rond de 25 gram. Voor het gemak nemen we maar aan dat het om een whey shake gaat. Een glas melk met rond de 30 gram is vrij algemeen dacht ik zo.
                Nja ik bestel zelf bijna altijd bij bodylab, dat scheppie is ~10 gram
                "People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it's what you don't do that will lead to success."

                Comment


                • #9
                  Originally posted by FitnessBoer View Post
                  Nja ik bestel zelf bijna altijd bij bodylab, dat scheppie is ~10 gram
                  Je hebt gewoon per abuis creatine met een smaakje besteld.
                  I know from teaching hundreds of seminars that the guys who say they have “awesome technique” are usually the biggest disasters—their ego just doesn’t let them see it.
                  - Dave Tate

                  Comment


                  • #10
                    Originally posted by FitnessBoer View Post
                    Nja ik bestel zelf bijna altijd bij bodylab, dat scheppie is ~10 gram
                    10 gram eiwit of 10gram poeder? Nogal een verschil
                    Passion is: pushing yourself when no one else is around

                    Comment


                    • #11
                      Die Whey van Bodylab bevat inderdaad een scoop van +- 10 gram poeder. Komt neer op 8 gram eiwit per scoop.
                      Last edited by joppie222; 11-09-2015, 07:57.
                      "No matter how hard your day's may seem there are better day's coming. So stick your chest out, keep your head up and stay strong. "

                      Comment


                      • #12
                        Wauw, dan blijf je aan het scheppen....
                        Passion is: pushing yourself when no one else is around

                        Comment


                        • #13
                          Dus als je dol bent op het spul van Bodylab is het handig als je zo'n ding aanschaft:




                          O.T. Het zou wel interesant zijn als een paar forumleden dit programma zouden volgen en in een log noteren wat hun ervaringen zijn.
                          I know from teaching hundreds of seminars that the guys who say they have “awesome technique” are usually the biggest disasters—their ego just doesn’t let them see it.
                          - Dave Tate

                          Comment

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