Super Squats: The Book That Made Me Grow - A Review
When I was a just starting out in bodybuilding, I was looking for the best and the quickest way to put on size quick.I was learning the hard way that over-training was not the answer.I read all of the magazines.I talked to the old guys in the gym.They all told me the same thing - over training will kill your progress and your motivation.But I was anxious.
My workout program was fairly well rounded and my diet was pretty good.However, what I didn't realize was that to take my body to the next level in a short period of time without the risk of over training was indeed possible.See, I was neglecting squats in my program.Don't get me wrong, I would squat when I was in the mood.After all, the bodybuilding magazines told me to squat for big legs.But my legs were already well developed, so I had a good excuse to skip squats once in a while.What those magazines didn't tell me is that there is a tremendous carry over effect from squatting that causes the entire body to grow, not just the legs.The light bulb finally clicked when I read this one single book: Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks.
In his book Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks, Randall J.Strossen, Ph.D.outlines an incredibly simple but excruciatingly effective program that will truly pack a ridiculous amount of meat on just about anybody's bones.Also referred to as the Squats and Milk program, Strossen takes the reader through a history of the mighty squat and how the principle of progressive resistance dates back centuries.There is also plenty of forewarning that the Super Squats program is not for the weak-minded.
Those who are familiar with the program know that I am not giving away any secrets when I tell you that the program revolves around one single set of squats per workout with some support work thrown in.Here's what makes the program a humm-dinger: That one single set of squats is made of of twenty reps with a weight that you would normally perform for ten.And we're not talking about half squats or reps that are performed just shy of parallel.Each rep is hams-to-the-calves, deep in the hole with lots of breathing in between.Trust me, you feel like you are going to die towards the end of set.When it is over, and after recovery that often takes 15-30 minutes, some supplemental work is performed.And guess what - you get to do it all over again in three days, squatting with five pounds more than you had during your previous workout.
The concept of over-training is adequately addressed in the book.Strossen recommends consuming no less than a gallon of milk per day and plenty of good quality food.He stresses that the program should not be preformed for any longer than six weeks as this would most definitely lead to over training syndrome.
My experience met the expectations that were set forth in Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks.Looking back at my training journal I recall gaining 36 pounds in 7 weeks (yes, I cheated and did the program longer than recommended).In my case, all 36 pounds were not lean.I did put on little fat.I did not measure my body fat before or after the program but I would estimate that I gained about 25 lean pounds and about 11 pounds of fat.Before, during and after photographs show my shoulders, chest, thighs and hips having gained the most mass.
This program was not easy.When performing my set of twenty rep squats, my arms would go numb by about rep 15 and I had extreme difficulty breathing after rep 17.On more than one occasion I nearly blacked out toward the 20th rep.As I neared the end of the six week program (or in my case 7 weeks) I vomited at the end of almost every set of squats.Needless to say, when performing this program, you must have a trusted training partner that can spot you and encourage you through the entire set.You will be tempted to stop, I guarantee it.
As I explain in the article Squatting for Rapid Lean Weight Gain, I did see some tremendous muscular growth and overall strength gains, but there were some negative aspects to the program.Due to the enormous quantity of food I was consuming I had at least three bowel movements per day.That got old quick.Also, I developed a bit of tendonitis in my shoulders from all the heavy squatting.Overtraining? Perhaps.
Read: Factors Contributing to the Development of Muscle Mass
Overall, the book Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks is highly recommended for those who desire to pack on some mass quickly.It is especially appealing as Strossen states that no drugs, machines or supplements are needed to achieve maximal success on this program.I can honestly say that this book changed my body and the way that I have developed programs for myself and my trainees ever since.
Follow Author Kris Perry @MuscleHQ on Twitter.