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

By Steve Hall

November 24, 2013

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Super Squats is an old school routine that quickly separates the men from the boys.  The main focus of the routine is to produce strength and promote muscle growth. At the very center or this regimen is the elusive 20 rep breathing squat, commonly referred to as “a widow maker set”.

The main thing to point out with this routine and the squat set in particular is that the lifter must perform a series of 3 deep breaths in between each rep. On the third deep breath when the lungs are filled the lifter would then perform the squat repeating for a total of 20 times.

When beginning this routine the lifter would start with a weight that is challenging to complete 10 reps of and then pump out 20.

Make sure you get the proper nutrition and a good amount of rest. This routine is only for the strong hearted. It can be performed 3 days a week but, results can and will come from as little as 1 to 2 days a week.

To really get the essence of this program have a look at the original book Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks. The book has the initial programming, some advice, and even a couple variations if the full workout is too much to handle.

For those of you brave enough to try here is a look at the basic routine.

Super Squats:
Seated Behind The Neck Press 3 sets 10 reps
Bench Press 3 sets 12 reps
Bent Over Parallel Row 2 sets 15 reps
Barbell Curl 2 sets 10 reps
Parallel Squat 1 set 20 reps
Rader Chest Pull (or Pullover) 1 set 20 reps
Stiff-legged Deadlift 1 set 15 reps
Toe Raises (Standing Calf Raise) 3 sets 20 reps
Crunches 1 set 25 reps

The basic routine should take less than an hour to complete. Always maintain your form. And feel free to substitute some of the movements above.




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Steve Hall

Steve is a strength training fanatic who geeks out over the best, most efficient workouts, nutrition and gear to help get you stronger and healthier!

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