Subj: The 20-Rep Super Squats Workout to build muscle and gain weight fast.
The Super Squats program claims you can gain 30 pounds in 6 weeks. At first glance this seems ridiculous, but if you look deeper you will see it’s actually possible. (Not for everyone of course, but people with the right raw material and bone structure can get these results.)
Super Squats is another name for the 20-rep squats workout. Also known as ‘Breathing Squats’ by you dinosaurs out there.
The Super Squats program was published in 1989, but it’s been around for many years before that. The Golden Era bodybuilders loved high rep squats for building their legs. Bodybuilders and strongmen in the 40’s, 50’s and 60’s all used high rep squats to gain size and condition their bodies.
Super Squats s doing its rounds on the internet and making a comeback. I’m happy to see it too. Squats are still way underutilized. Even through squats are by far the best exercises you can do for overall health and fitness.
Squats are how you build big strong legs, and big strong legs burn a lot of calories. Having big muscular legs is the best way to increase your metabolism.
Super Squats is a challenging workout, but you can undoubtedly make great progress on this program.
Let’s dive in to the Super Squats program shall we?
What is the Super Squats Workout?
Super Squats is actually a total body workout routine. And a very good one at that. It utilizes a variety of compound barbell movements that work your biggest muscles.
At its core, Super Squats is a linear progression workout program where you add weight to the bar each workout.
The crown jewel of the Super Squats program is one set of 20-reps squats. These are grueling. Basically you pick a weight you could only do 10-12 reps with in a set. BUT you force yourself to do 20 reps in a single set.
It’s one of the most intense and miserable experiences in the gym. However it is very gratifying when you pull it off and the results speak for themselves.
The Super Squats Workout Routine
Alright here is a look at the Super Squats program:
Shoulder Press Behind Neck – 3 sets x 12 reps. Old school guys performed should presses behind the neck to build broad shoulders. Some say it’s unsafe so you might want to do military shoulder press with the bar in front of you instead. Play with the grip width and rep depth. You don’t want any joint pain or shoulder strain. Some people find a slightly wider grip better for behind the back shoulder press and it may be best to lower the bar to half way down the neck rather than all the way to the shoulders.
Barbell Back Squat – 1 sets x 20 reps superset with Pullovers – 1 set x 20 reps (Pullovers can be done with a barbell/curl bar or dumbbell depending on your preference.) Pick a weight that you can only do for 12 reps. Then you do rest pause reps for the final few reps of the set.
Bench Press – 3 sets x 12 reps. Regular grip bench press.
Bent Over Barbell Rows – 3 sets x 15 reps.
Stiff-Leg Deadlift – 1 sets x 15 reps Good for finishing off your hammies and entire posterior chain for that matter. Ensures legs and back are thoroughly cooked.
Pullovers – 1 set x 20 reps. One more set to end on to expand the rib cage and do some deep breaths to help with recovery.
Workout Frequency
Train 3 times per week using the same workout. Increase the weight of each exercise by 5-10 pounds each workout (or each week if you stall). You can even get fractional weights to increase by small amounts, so you are at least making continual progress.
Who Should Do the Super Squats Workout?
People with 6 months of solid training experience can benefit from the Super Squats routine. Super squats it’s good for the hardgainer and/or someone who wants an efficient workout. The workouts are fairly brief and only call for 3 days per week. So this is a pretty good minimalist workout routine.
Not only do you squat a lot but you also eat (consume) a ton of calories. The book calls for 2 quarts of raw milk per day. More on diet in the next section.
Super Squats Diet
Obviously this is general advise and you will need to tweak the nutrition and calorie intake based on your starting point and specific goals.
Eat in a significant calorie surplus in order to recover properly, gain strength and have energy to train.
Eat lots of eggs, meat, vegetables and drink load os milk, ice cream and protein shakes for calories and nutrients.
Super Squats Results
Super Squats claims to make you gain 30 pounds in 6 weeks. Now, this might happen for 1 out of a thousand people who try it. And it will take a lot of willpower and dedication. The workouts does trigger a lot of muscular growth potential. But another important thing is that you must eat BIG.
30 pounds in 6 weeks is still a stretch, but I wouldn’t be shocked if most people gained 10-15 pounds in 6 weeks. As long as they give an honest effort and eat like a starving hyena. Will the weight gain be all muscle? No, of course not. But it will be a lot of quality size. And you will get stronger.
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