He wrote a monthly column called ironmind in ironman magazine for over 12 years, starting in 1988, and has authored several books on. Strossen presented a training principal originally elaborated by joseph curtis hise. The crux of super squats is also available in many internet articles. Strive to add 5 10 pounds a week to the squats, and you will gain some serious bodyweight. The latter claimed that 20 rep squats could pack on 30lbs of muscle within 6 weeks. Now, after developing unique and easytouse techniques on how to train and move well, dr. Randall strossen, many of the oldtime bodybuilding and powerlifting. He wrote a monthly column called ironmind in ironman magazine for over 12 years, starting in 1988 and has authored several books on strength training. Ebook randall j strossen libro electronico descargar pdf serie. The book description on the website says that it is a program, i was just wondering if anyone had any first hand experience with it at any point in their training lives and could throw me a bone here.
As a photojournalist, strossen has covered top strength events, including four olympic games, worldwide. Zlibrary is one of the largest online libraries in the world that contains over 4,960,000 books and 77,100,000 articles. After a few minutes under a squat bar, you will find out what youre made of. Thats when my dad handed me continue reading super squats 2. Hard gainer shock routine for fast gains this report is based on the book super squats, how to gain 30 pounds of muscle in 6weeks, by randall j.
The pdf seemed like it was translated back to english from a foreign language but i. As someone who spends their time engrossed in crossfit, weightlifting and powerlifting resources, i had read about randall j. Strossen has 57 books on goodreads with 867 ratings. High rep squats are dangerous because more often than not the form of the lifter is atrocious during the final reps. Strossens super squats program with which, it is common to gain 30 pounds of bulk in as little as 6 weeks. The book gives the most complete info on this, and if youre still intrigued i highly recommend the book. Its the backbone of ironminds super squats, a book that had an immense impact on. Amazon price new from used from kindle edition please retry. One of the oldest and most famous of all old school bulking routines by far is the super squats program, which centers around high rep squats. Maybe, maybe not, but it sure feels good to lie down and breathe after a set of 20rep squats. However, this 20 rep set is done with your 10 rep max. Super squats the book, is a publication by randall strossen of ironmind renown. Randall strossen knows strength, and this is the definitive book on barbell squats what they can do for you, why you need to do them and how you do them properly.
Ironman magazines bodybuilding success blueprint got mass. D anyone ever heard of this book from the owner of ironmind. In itself it is a fantastic read that goes over some of the history of the iron game, big names, where the squat came from and, of course, the infamous super squats program and diet. At the top of each rep take three deep breaths and then descend into a deep squat. And with those three words my life and my training changed forever i was 15 years old, a 160 pound high school freshman looking to put on some weight for the next football season. Randall strossen, many of the oldtime bodybuilding and powerlifting greats even went on record as saying that if they were forced to choose only one exercise that they could do to see maximal results, then they would chooseyep, you guessed. Access as many books as you like personal use cancel the membership at any time if not satisfied. Likewise, golden age strongmen incorporated similar techniques for rapid gains. Strossen s super squats program with which, it is common to gain 30 pounds of bulk in as little as 6 weeks. Super squats by randall strossen free download as pdf file. Captains of crush grippers, vulcan racks, apollons axle, rolling thunder, and strongenough lifting straps, to name just a few. Super squats, how to gain 30 pounds of muscle in 6 weeks by randall j. How to gain 30 pounds of muscle in 6 weeks randall j. Aaron horschig began to notice the same patterns in athletes over and over.
Also referred to as the squats and milk program, strossen takes the reader through a history of the. As a physical therapist, coach, and certified strength and conditioning specialist, dr. I bought super squats in the late 80s i was 145lbs and wanted to gain weight bought tons of weight gain and was putting on weight. Scribd is the worlds largest social reading and publishing site. Buy this book here the most famous of all old school minimalist bulking routines by far is randall j. Strossen 12 in 1968, working as a construction laborer during the hot. Why 20rep squats are the best and worst thing ever. In the fear and doubt video emevas mentioned randall strossens 1989 book super squats.
Randall strossen knows strength, and this is the definitive book on barbell squats what. Everyday low prices and free delivery on eligible orders. This is a guest post from joel ohman ah, the squat. Also known as the 20 reps squat program, squats and milk program, or just super squats. The first 25 years randall strossen you should wake up each day with the sense of just having been born and all that matters are the decisions you are going to make that day. This mentality ultimately led to injuries and setbacks, preventing athletes from reaching their full potential. And with those three words my life and my training changed forever. Oldschoolers following strossen s super squats program would often follow this oneset workout challenge with a set of highrep pullovers. With credit given to randall strossen outlining john mccallums 20rep squat routine in his book super squats, let me tell you about a simple but very difficult program for increasing lower body strength and facilitating weight gain. Without any reservation, i state emphatically that beyond bodybuilding is the best book that i have ever read on training. Many believed this combo lead to overall muscle growth and ribcage expansion. Super squats by randall strossen get big and strong. Certainly one of the manliest exercises around, and for good reason. In 1989, ironmind enterprises published the book super squats.
How to gain 30 pounds of muscle in 6 weeks paperback feb 1 1989. Just share this post on social media to download a printable pdf of these workouts. Strossen, who helped popularize them in the late 1980s with his book super squats. The whole program revolves around that one set of 20 reps. Strossen, and its widely regarded as being pretty fucking awesome. Feb 01, 1989 randall strossen knows strength, and this is the definitive book on barbell squats what they can do for you, why you need to do them and how you do them properly.
I started the program went from 210lbs to 240lbs in 30 days amazing but true. And because the weight is always under you, theres no need for racks or spotters. Horschig shares his invaluable insights with readers in the squat bible. Riptoes starting strength is a much better book for beginners. How to gain 30 pounds of muscle in 6 weeks by randall strossen. Strossen, is an old school fitness book thats all about getting big as quickly as possible its a system many football coaches use to build players up. Shoulder a load with which you can squat 10 times with solid form, preferably in a power rack. While breathing squats are the core, the nutritional aspect is covered by the consumption of milk.
In 1968, working as a construction laborer during the hot summer months of summer vacation, the author began experimenting with weightlifting routines for gaining size and strength. Since 1988, ironmind has focused on providing tools of the trade for serious strength athletes, and many of our products are household names among the worlds strongest men. In the old school weightlifting classic, super squats. The 20 rep squat routine the most effective way to build muscle. Everything about super squats these are words used to describe the 20 rep squat. Super squats how to gain 30lbs of muscle in 6 weeks. Bodybuilding, weight training, nutrition dave drapers irononline, over 2,500 pages of insight, motivation, an active community forum board, blog and wiki database.
Strossen s original super squat progression is classic, oldschool strength training. By doberman dan author of the hyper growth muscle mass training program. The 20rep squat program was repopularized by randall j. See all 2 formats and editions hide other formats and editions. The original rx for gaining bulk and power almost overnight. Grippers, sometimes called hand grippers, are primarily used for testing and increasing the strength of the hands.
Pack on muscle with this basic, no nonsense training. You use less weightand get bigtime quads for your efforts. Super squats how to gain 30 pounds of muscle in 6 weeks. My squat on the machine is only 250, my box squat is only 185, granted i just started lifting a month or so ago. There are differences from brand to brand, but the common features of standard grippers are that they use a torsion. This book was written with weight lifters in mind but its common sense wisdom applies to all aspects of life. I was wondrin if anyone has tried the super squat program, 30lbs muscle 6 weeks no steroids. Mtis version of the super squat strength progression uses percentages based off. The super squats program for getting big and strong is so effective, it can stand up to anything going and there are no gimmicks, secret routines, fancy equipment or exotic supplements. Riding decades of success, this program has turned human toothpicks into stalwarts, and stalwarts into legends.
Why 20rep squats are the best and worst thing ever barbend. How to gain 30 pounds of muscle in 6 weeks bulging with basics veteran gym rats aside, chances are good you have never heard about one of the most effective ways to build muscular size and strength, no matter how much chrome you have pumped in gyms that look like medical clinics or fern bars. Super squats randall strossen recreation weightlifting. I always lifted heavy but gaining weight was a problem. You can make a strong case that the squat is the best exercise you can possibly do. It was based on an old school routine which promised up to 30lbs of muscle gains, sending strength skyrocketing as well as being for the tough minded. I bought this book because i am a middleaged newbie to the sport of lifting and thought a 5 star motivational book would serve me well.
Super squats how to gain 30 pounds of muscle in 6 weeks by randall j. It has since stood the test of time, having been championed by john mccallum in 1968 and in randall j. Not just bodybuilding, but any form of strength training. The ultimate guide to mastering the squat and finding your true strength.
The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. This is an overall build bulk program, lots of eating and milk drinking, coupled with an aggressive training approach that ratchets up the weight fairly rapidly. The idea is to squat for 20 reps a weight you would normally do for 10. To start viewing messages, select the forum that you want to visit from the selection below. Im super squats, how to gain 30 pounds of muscle in 6 weeks by randall j. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. Strossen is the founder and president of ironmind enterprises, inc. He wrote a monthly column called ironmind in ironman magazine for over 12 years, starting in 1988, and has authored several books on strength training. In the fear and doubt video emevas mentioned randall strossen s 1989 book super squats. If this is your first visit, be sure to check out the faq by clicking the link above. How to gain 30 pounds of muscle in 6 weeks here, read this. The 20 rep breathing squat is an old school technique used by golden era bodybuilders for several reasons, namely rib cage expansion, increased cardiovascular capacity and. The core of this training routine is one 20 rep set of squats, just one set, supersetted with pullovers.
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