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.
|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.