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Super Squats: Gain 30 Pounds of Muscle in 6 Weeks?

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. It is common to gain 20-30 pounds of bulk in as little as 6-8 weeks with this full body routine.

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 the author 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 Since this book was published many decades ago, this is obviously very outdated diet advice. Plus, even without today's drugs, it is virtually impossible to gain 30 pounds of muscle in one month. Most natural trainers can expect maybe a couple of pounds or so a month.

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.

Why Should I Read Any Further?

"Gallon-of-milk-a-day" or "GOMAD" 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 serious bodyweight.

Again quoting author Randalll 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 - Minimalist Version:

Squat - 1x20 supersetted with cross bench dumbbell pullover - 1x20
Dips - 2x fail supersetted with Chins - 2x fail

Do this 2-3 times a week!

The Super Squat Routine - Version Two:

Workout A
Squat - 1x20 supersetted with cross bench dumbbell pullover - 1x20
Bench press - 2x6-8 supersetted with Bent barbell - rows 2x6-8
Military press - 2x6-8 supersetted with Barbell curls - 2x6-8
Cooldown: crunches 2x fail

Workout B
Squat - 1x20 supersetted with Cross bench dumbbell pullover - 1x20
Dips - 2x fail supersetted with Chins - 2x fail
Hang cleans - 2x6-8 supersetted with Barbell tricep extensions - 2x6-8
Cooldown: reverse crunches 2x fail 

The Original Super Squats Bulking Diet:

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

one cup oatmeal
1 glass of milk with whey powder

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

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

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

one cup whole grain cereal, cream of wheat/rice or grits
1 glass of milk with whey powder

Combining one of the above routines with the Mediterranean Diet or the Perfect Health Diet is a much better idea!