SUPER SQUATS: How to Gain 30 Pounds of Muscle in 6 Weeks

First off, I 100% believe in this program. I recommend it for anyone who's seriously trying to gain mass and STRUNTH! This will also add power and strength to every other lift/sport you do IMO. It is very hard work, but you get what you put in. I did this program for the six weeks at 220 lbs and gained every one of the 30lbs as advertised. I did it "clean" (if thats important to you) with no supplements other than wight gainers and creatine. And milk. lots and lots of milk. YES you might get tubby. YES your cardio might stink. But if youre trying to GAIN 30lbs, abs and cardio shouldn't be your priorities at this point. Its not magic, and its not complicated. Do the program AS WRITTEN (gallon of milk a day and eat till it hurts) and SQUAT - for real. Essentially take a weight you can only rep for 10, and gut out 20 instead (progressively adding weight). Thats it. It will work IF you put the work into it. Sounds simple but I still HIGHLY recommend getting the book for the full picture. If your already a power/Oly lifter or squatting for real, this might be a bit rudimentary for you. But I had never squatted before and this book 100% changed my opinion of the exercise. I did the program AS WRITTEN and also (strictly) followed the 5/3/1 book (which I also really recommend). Im sure theres plenty of other great (or maybe better) books and programs out there, but if you really want to gain some size and strength, I absolutely recommend this book. (And 5/3/1) ***if you want to know my specific results**** I took my measurements before I started. After doing the program twice in one year I was noticeably bigger in every aspect (arms,legs, glutes, chest, traps/back) by inch or two inches and almost 2 pant sizes. My squat went from a questionable 315 to a strong 415+ (haven't really pushed it yet) and a deadlift of 450 to 515+ easy. (take into account Im doing 5/3/1 as well) At 6ft my weight went from 220, to a dumpy 270 (probably unhealthy), and after evening out to a strong/healthy 245ish. I do not feel heavy or slow, even though Im 25lbs bigger than I started- I feel great. Obviously everyones body is different but hopefully my results help you get a picture.

Super Squats is a great book. I’ve done a number of routines over the years but ones I always go back to, and always get good results with, are the reliable and time tested 20 rep squat program and the 5 x 5 routine from Super Squats. That being said you have to have realistic expectations as the claim of “Gain 30 pounds of muscle in 6 weeks” is overly optimistic. While it’s true that you can’t gain weight/muscle without increasing your calorie consumption you also can’t force feed yourself to muscle growth in a short period of time. If you gorge yourself on a daily basis you may well gain 30 pounds in six weeks but it may not be the kind of weight that you were hoping to put on.

I thoroughly enjoyed Mr. Strossen's book. Having lifted for only a couple of years, I consider myself a beginner and his information was simple, easy to apply, and a very welcome change from the usual "muscle hype." I got great results from his program despite not following it exactly due to a slight lactose intolerance. You should be warned though - his style is so motivational, reading his book will work you into a lifting frenzy! I've lent this book to all my friends who lift or think they might want to, and I'd be very surprised to find someone who didn't get results following his advice. I consider it A MUST READ if you're interested in gaining strength or mass. Let me know of your success with it! It's been almost 10 years since I wrote the above portion of this review (my gosh!), and it still holds true. The only thing I wish I had known about (and used) during that time in my life was whole RAW milk. Commercial milk is, well, simply full of too much pus (yes PUS from the milk of SICK cows), hormones and other nauseating stuff to be of REAL use for strength development supplementation. I have since found a provider of raw milk - "for my pets" - (from cows that I got to meet!) and my strength gains are NOTABLE even WITHOUT drinking anywhere NEAR the large amounts the author recommended in the text. (I have 2 sons!) AND "oddly" I exhibit NO "lactose intolerance" when drinking the RAW milk. (Not so surprising perhaps, for the thoughtful.) I had a colleague mention the fact that milk (at the time when the book was written) was likely NOT the commercial non-sense product it is today, but did not have the knowledge base to understand his comment at the time, nor access to real (raw) milk. For those who will try the supersquats pgm with raw milk, I'll repeat the invite to drop a line. To your strength!

I first started the Super Squats program after months of training with terrible advice from Arnold's modern bodybuilding and Robert Kennedy's muscle mag. I had found it quite difficult to gain any weight or strength so I used an abbreviated program of: Squats 20 X 1, Bench Press 15 X 1/10 X 1, and Bent Row 15 X 1/10 X 1. My bodyweight when I started this routine was 69kg and I started out squatting with 80kg (for the first week or so I could only make 15 reps). Along with this type of training I was eating six meals a day as I had been doing for a while; however I added a shaker bottle with 2 scoops of powdered milk at every meal. To cut a long story short I was adding approx. 2.5kg to my squats every week and in 6 months I was squatting 105kg for twenty reps with my body weight at 88kg and when I went back to doing lower rep squatting my weights were as high as 125kg for 5 reps. One very important thing when doing this training is nutrition and getting in your calories. I admit that after this period I did have a little bit of fat around my stomach because of the milk but this was only very minor. Super Squats is an effective training routine and supported by adequate nutrition weight gain and strength gain is inevitable.

This book covers lifting in a straight forward manner and in short order hands the reader a basic blueprint to add serious muscle. The title says it all, but the book also discusses other supporting exercises. More importantly, contrary to the usual meat-head magazines the author only addresses the basic exercises needed to induce muscle gains. Within these pages the reader will not find fifty or more different exercises to increase the size of a given muscle or silly tricks and gadgets. This book is great place to start the beginner as it focuses on the minimum of strength exercises, good nutrition, and rest. It just doesn't get better than that.

Dr. Strossen's book is one of the classic workout programs, dubbed the '20-Rep Squat Program'. That phrase almost tells you the entire idea of the program, and the book doesn't need to elaborate much more than that. You'll get some accessory movements and some tips and information about running the program out, but otherwise, this is a dead simple plan and your knowledge will not be a limitation as much as your will to keep doing it. The strange part about the book is it is somewhat aimed at beginners, but this is not at all a program I would recommend to a beginner. You do not want to be attempting 20-rep sets when you don't have a firm grasp on good squat form and a good strength base. Starting Strength: Basic Barbell Training, 3rd edition is the book and program I would recommend to any beginner, for fleshing out exactly how to lift, how to check your form, and a way to build that strength base. However, an intermediate or advanced lifter who is willing to eat to gain weight, is looking for a challenge, especially a mental one if your routine has become bland, should give this is a shot. Your mental strength and conditioning will definitely be put to the test.

Amazing book, tried the program and went from 130 lbs to 163. Most of it lean. Admittedly I didn't do the milk part, just used electrolyte water and ate a lot of protein but my lifts went up a lot. Started out doing 145x6, by the end of this, can do 225 for a 1 rep max

I'm 56 and decided to try the super squats program. I followed it for only 3-4 weeks instead of the full 6 wks, and not always succeeding in hitting 20 reps, but man - it worked! My squatting form and endurance went way up, and I felt my upper body thicken and get stronger. I'm going to give it another go in a couple months. Try it, it works. It won't immediately increase your max, but it gives you benefits to use later on to squat more/heavier.

This is one of most informative books I have read so far and I really thank the author for putting out old school information which I always tried to find out browsing . Thank you very much

Unable to read last 2 Books Unable to download it in full, will not buy Kindle books again.

Ho subito applicato con successo la routine e la dieta e tutti gli ottimi consigli con risultati favolosi allenandomi solo 2 volte a settimana. Consigliato

An excellent, well thought out guide. I'm interested to try its results vs German Volume Training (different, yes, but I bet both have big spikes in growth hormone. We'll see.) An excellent resource and highly recommended!

Great book with great information. Having squatted for decades on various programs, I wanted to change up a few things about my training for variety and a different stimulus. This book, and program, might just get the job done. A simple, no-nonsense book that is packed with information and knowledge. I highly recommend it.