SUPER SQUATS PDF

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25 years ago, it was noted that the classic program of squats for 20 reps rarely used Dean Tornabene certainly has access to all the modern super-program. 2 days ago 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. SUPER SQUATS® was written with the intention of increasing your well-being. But just as when you cross the street, you follow this program solely at your own.


Super Squats Pdf

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In the Fear and Doubt video Emevas mentioned Randall Strossen's book Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks. This report is based on the book “Super Squats, How To Gain Pounds of Muscle in 6-Weeks”, by Randall J. Strossen, Ph.D. By Doberman Dan. Author of the. The most famous of all old school minimalist bulking routines by far is Randall J. Strossen's “Super Squats” program with which, it is common to.

Get Strong. Log in or Create account. Cart 0. Menu Cart 0. Pic above: Related Posts. The Gigantic Arms of Bill Pettis. Universe title or a trip to the Olympics in your plans? What if you just want to gain a little functional, good-looking bodyweight? What can the squat do for you if you just want to get a little bigger? Squatting on this program is like putting your muscles in a greenhouse.

Finally, just in case you think that some ultramodern exercise has displaced the squat, listen to what the author of nearly all the best-selling contemporary books on bodybuilding has to say: "Virtually all the top bodybuilding champions have used heavy, high-rep squats in their training to give their body overall size" Kennedy, , p.

So there you have itregardless of your specific training objectives, there is one absolutely peerless exercise for getting big and strong: the squat. Your Program Squats work whether you are a hard gainer or an easy gainer, whether you are primarily interested in adding muscular bodyweight or increasing your basic strength.

If you are just starting to work out with weights, we recommend a well-rounded routine comprising the so-called basic exercises. If this proves ineffective, or you already know that you have to fight for every pound of muscular gains, we'll also outline a program that's about as certain to produce results as anything you'll ever find on earth.

The Basic Exercises All the basic exercises are compound movements; that is, they work the muscles in groups, even if they focus on one particular area. Another way of looking at basic exercises is to note that they involve multiple joints Leistner, For example, the bent over rowing exercise is generally thought of as primarily an upper back exercise, which it is.

But bent-over rowing works more than the lattisimus dorsi "lats". It simultaneously gives the biceps muscles of the upper arm and all the flexor-related forearm muscles a good workout.

And, while you are bent over at the hips, your wrists, elbows, and shoulders are in motion. So in fact, when you do bent-over rows, you are working everything along the path from one set of fingertips to the other! This idea of working the muscles in groups is directly opposite the approach taken by many of the machines so popular in contemporary gyms: Most machines are specifically designed to isolate a particular muscle and only involve moving one joint at a time.

In this approach, for example, the lats, the biceps, and the forearms would be worked independently of each other. Why would you ever want to work the muscles in groups when you could isolate each one? Ignoring the fact that your time is precious and you might not want to spend three hours in the gym hitting each muscle group in turn, and the fact that it's a rare movement in everyday life that truly isolates a muscle group, there's another very compelling reason to stick to the basic exercises: They increase strength and size far more effectively than the isolation exercises McCallum, b.

In fact one compound exercise will produce far more bulk and power than an entire series of isolation exercises. This was the radically new approach to training pioneered by Mark H. Berry and Joseph C. Hise Wright, The kicker is that the compound movements are also more absorbing and seem naturally to focus your attention on your training.

As Dave Draper puts it: Wherever possible and without cheating, I prefer to involve the entire body in every movement. Thrust with form. Isolation has its place in training, but I find it boring, stiff and unexpressive. Draper, , p. Chest The bench press is so popular today that it's hard to imagine anyone who pumps iron not doing the movement, but this is a recent trend.

In the first half of the twentieth century the leading bodybuilders generally weren't interested in heavy pectoral chest muscle development, and now-standard bench pressing benches weren't common until well into the s. And since the power lifts weren't yet official and the press was still among the Olympic lifts , lifters didn't have a particularly good reason to practice the movement either. Today when you talk about building up your chest, the conversation begins and often ends with bench presses.

The Myths Behind Super Squats by Randall J. Strossen

In addition to working the "pecs" pectoral muscles , benches will give your triceps back of the arms and anterior deltoids frontal shoulder muscles a good workout.

Benching with hand spacing a little wider than your shoulder width is recommended the wider you go, the more relative stress you put on your pecs and anterior delts; the narrower you go, the more relative stress you put on your triceps. Stick to a flat bench initially, as opposed to an incline or decline bench. And, although it's okay to use a slight bounce off your chest, don't let the exercise degenerate into a two-arm bounce-arch-and-belly-toss.

If you need to reinforce your motivation to bench press, remember that Doug Hepburn benched a whopping pounds in , and the effort wasn't lost on his upper body size or strength Willoughby, In fact the current widespread popularity of the bench press has been attributed to the results it produced for Doug Hepburn and Marvin Eder Todd, If you haven't heard of Marvin Eder before, keep reading.

A word of caution is in order here: Absolutely never do heavy bench presses without having spotters, a power rack, or safety stands to help you get out from under the bar if you can't complete the press. For all it's wondrous capabilities, the bench press can cause you a lot of discomfort and possibly even cost you your life if you ignore this simple advice. So play it smart and safe by making sure that vou have a way to catch the bar in case you fail on a bench press.

See the section on Spotters that follows. An excellent alternative to the bench press is the parallel bar dip, working up to the point where you are tying heavy weights around your waist. It's been said by one who knows what he's talking about that dips will do almost as much for your upper body as squats will for your whole body McCallum, a. If you still need convincing, dig up pictures and lifting records of Marvin Eder. There are very few bodybuilding or lifting stars from the s who would still look good by today's standards.

If you want to talk about the men whose accomplishments would still look good on both the posing dais and the lifting platform, the conversation might start and stop with Marvin Eder.

And it just might not be coincidental that Marvin, at pounds bodyweight, did a dip with pounds in a staggering feat of upper body power Willoughby, The same year, at the same bodyweight, Marvin did a pound bench press Willoughby, Remember, this is a man who looked like a bodybuilder.

So stick with bench presses or dips and for the time being, forget about all the flye-type exercises for the chestwhether done with cables, dumbbells, or machines, they just won't pack on the mass like benches or dips. Shoulders Overhead pressing is the name of the game here, but you have a few choices in terms of how you get the job done. Military presses, standing or seated; dumbbell presses, standing or seated, alternating sides or together; and presses behind the neck, standing or seated, are the main options.

Since they all are effective, pick the one you can work on the hardest and switch to another when you start to go stale on the first. A couple of words on these overhead presses will help you make the most progress.

Back in the old days, a military press was a highly structured lift: Heels together, the press was done in harmony with the judge's slowly rising finger, and the back was so plumb straight that you had to press the barbell in a semi- circle to get it around your chin!

You don't have to be a fanatic about it, but if you keep your presses pretty strict you will work your shoulders and triceps to the hilt. The seated variations are offered not as a way to make the exercise stricter, but as a way to take the strain off the lower back. Some people who can squat, deadlift, and clean with nary a twinge in the lower back find that the first hard rep of a standing overhead press leaves their backs twisted in pain for days.

Don't be afraid to use really big weights on these overhead pressing movements. People have been doing so with great success for years: In the mids, weighing pounds, Mel Hennessey did an extremely strict standing press behind the neck with pounds Cleveland, ; and the really big boys like Chuck Ahrens, Paul Anderson, and Doug Hepburn were all capable of pressing close to pounds behind the neck thirty years ago Willoughby, When your shoulders start to look like theirs, people will think you're wearing a padded suit.

Lateral raises are to the shoulders what flyes are to the chest.

Super Squats Book Download

So forget them for the moment and concentrate instead on the bench presses and dips. Upper Back For the upper back the two major choices are bent-over rows or chins, but each has plenty of options. Let's talk about bent-over rowing first. In fact things had gotten so out of hand that many lifters were pressing close to what they were cleaning and jerking. The basic movement is done with a barbell, the upper body bent over parallel to the floor, and usually with a shoulder-width grip.

Try to keep your back arched throughout the exercise to reduce the strain on your lower back. Pull the barbell up to the waist area and lower it, under control, back down to arm's-length before starting the next rep. Avoid the temptation to let the barbell swing or to put a little lower back into the exercisejust use your arms as hooks and your upper back muscles as the driver.

To discover the pattern that feels best for you, experiment with different width grips and where you touch the barbell to your upper body. For example, some people can work their lats best by using a close grip hands about six or eight inches apart and pulling the bar to just above their hip bones.

Others prefer a fairly wide grip and pull the bar to the bottom of the rib cage. For added variation try dumbbells, one at a time or together.

If regular bent over rows with a barbell put too much strain on your lower back use a dumbbell, with your other hand braced against a bench for support. Chins for the upper back are best done with the palms facing out and your hands spaced at a bit more than shoulder width. Pull up to your chest or the back of your neck, lower yourself fully, under control, and pull up again. Keep going, without swinging, until you can't do any more.

Plan to start tying weights around your waist pretty soon, so get up to your full complement of sets and reps as quickly as possiblenot by cheating on your style, but by just pulling with everything you've got on those last couple of reps. If you need a role model, think about Marvin Eder knocking off half a dozen reps with pounds tied to his pound body thirty-five years ago Willoughby, Although they all tend to work the upper back in com- pound movements, leave cable rows, T-bar rows, lat machines pulldowns and all the rest for later.

Arms Most people like to load up on arm exercises. When they think about building big arm muscles, they usually picture the biceps, even though the triceps account for more arm bulk. We're going to take a different tack and greatly simplify things by emphasizing how arm training is the natural result of working other body parts.

Let's start with the triceps. If you are doing a pressing movement or two, such as the bench press and the press behind the neck, there's no reason right now to do any of the isolated triceps movements: French presses, pressdowns, kickbacks, and so on. Just work on your presses until your arms quiver, and your triceps will grow. If you have any doubts about the effectiveness of this approach, here are two ways to emphasize your triceps in the context of basic movements: Do heavy weighted dips instead of bench presses, or do your bench presses with a narrow- to medium-width hand spacing, while keeping your elbows close to your sides.

Either of these approaches will help you build your triceps to levels of size and strength you might never have dreamed possible. Your rows or chins will really take care of your biceps and forearms, but most people are stuck on the biceps as the vanity muscle, so we'll concede to including the basic barbell curl.

Some people prefer to stand perfectly upright and others prefer to lean slightly forward when curling. Either way, do your curls in strict form for best results. That is, don't swing back to start the movement and be sure to lower the barbell under controlusing a straight bar or an EZ curl bar, as you prefer.

Pull hard and maybe you can join the elite ranks of those who have done strict curls with over two hundred pounds. Later on you can try alternate dumbbell curls, incline curls, concentration curls, reverse curls, Scott bench curls, hammer curls, Zottman curls, and all the rest. Thighs It probably won't come as a surprise to learn that the squat is the exercise of first choice for your thighs. Specifically, you're going to do heavy, high-rep, parallel squats. The qualifier "breathing" could easily have been added to the list, but once you start doing these squats with the type of weight recommended, you will find that the breathing comes naturally!

Heavywhat does that mean? Regardless of how strong you are, two straightforward guidelines will determine your squat weight. First, you really are going to take your normal ten-rep poundage and do twenty reps with it. Second, you really are going to add five or ten pounds to the bar each and every single workout. We could add that you will make all your reps each workout because you really want to, and that by following the plan, you will gain size and strength at an unbelievable rate.

What you do is a matter of your determination, and your actions will dictate your results: "Squat pounds and you'll get strong enough to squat with pounds,- use and become a Hercules" McCallum, , p. Remember that lots of men have gotten up to pound squats on this program; we're not saying it's easy, but if they can do it, why can't you? But, you say, "They probably started off a lot stronger than I am.

Peary Rader began the squat program using 35 pounds for ten reps and worked up to well over pounds for twenty reps Rader, ca. High-rep means twenty reps as the basic program, but don't worry, you only have to do one set. For variety, especially if you stick with this program for more than six weeks or so at a stretch, you can try alternating two sets of fifteen reps or three sets of ten reps with the basic approach.

You also might like to try going the other direction and work on one set of thirty repetitions. Don't be afraid to experiment, in the tradition of J. Hise, who continually developed and tested new approaches to what he often called "man making.

The parallel business might sound confusing after all the references to the deep knee bend, but don't let that name throw you. When you go into a full squat you greatly increase the risk of injuring your lower back with improper form.

So what's proper form? Keeping your back flat is the basic principle. The objective here is to avoid unnecessary strain on your knees, but not to intentionally rise in slow motion: Use muscular rebound to ram the weight back up once you hit parallel, but don't collapse under the weight and sink to rock bottom, trying to get some bounce at the end of the line.

Hise was such a staunch proponent of round-back squats Hise, c. Since round-back squats necessarily increase the stress on the lower back and because your unique physical structure will largely dictate your precise squatting style, aim for the flattest back position you can reasonably maintain.

A mirror or a knowledgeable observer are great learning aids, but here are two basic guidelines that should putand keepyou on the right track.

First, always keep your eyes fixed on an imaginary spot at about head-height. By looking up as you lower yourself into and rise out of the squat this is called "leading with your head" , you will almost automatically keep your back flat. The second important point is to remember to keep your shoulders rising at least as fast as your hips as you recover from the bottom of the squat competitive power lifters might try for maximum squat poundage by letting their hips initially rise well ahead of their shoulders, but that's not the game you are playing now.

A little forward lean is fine, but think in terms of squatting up and down with your back fairly close to vertical. As you bend forward, you load up the stress on your lower back and by the time your hips are rising faster than your shoulders, a rounded backand strained musclesare within easy reach.

If it's difficult for you to maintain the correct position while squatting flat-footed at first, try putting a board or a barbell plate under your heelsbut be sure that whatever you use is secure, and try to squat flat-footed as soon as you become flexible enough to maintain your balance.

For our purposes, the flat-footed squat is preferred because it puts a heavier load on the largest muscles. Let's do a couple of reps together. First, to help save your toughness for the actual squats, wrap a towel or piece of dense foam rubber around the bar to pad your upper back and shouldersbut don't use too thick a pad, or the bar will tend to slip off your back!

Second, dip under the bar and take one step backwardthe distance and the direction of this journey are important because if you work on the squats as hard as you should, you won't be able to manage any more than one forward step to the racks to re- turn the barbell. Third, plant your feet solidly, at about shoulder width and with your toes pointed out.

Don't do anything artificial with your foot placementthe correct stance should come naturally.

Fourth, carry the bar fairly low on your shoulders, to cut down the strain on your lower back, but be sure to find a rock-solid position. Now you're ready to squat. Head up, eyes on the imaginary spot, and take three deep breaths. Open your mouth wide to suck in all the air you possibly can.

Hold the last breath and squat to parallelwhen you hit parallel, drive up and blast out the air at the same time.

Super Squats - Randall Strossen [1 eBook - PDF](2)

Holding your breath is tempting, as you put out a maximum effort, but it's also the ticket to passing out. Here's what you do: Think of your mouth as the nozzle of a garden hose and, as you rebound from parallel, begin to exhale in a narrow, high-pressure stream.

As you get past the sticking point, open your mouth wide just like the nozzle on a hose and empty out your lungs as quickly as you can. Using these full body compound movements will force your body to use all of its stabilizer muscles and burn calories as well as no other. Quoting the author on diet: That's it: But, oh, those squats! Now, lets just stop there for a minute.

Since this book was published many decades ago, this is obviously very outdated diet advice.

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Plus, even without today's drugs, it is virtually impossible to gain 30 pounds of muscle in one month. Most natural trainers can expect maybe a couple of pounds or so a month.

Not to mention, milk, in itself might not be good for you, or most people, especially with the alternatives we have today, like brown rice and hemp protein, and at least better quality whey proteins and supplements like creatine etc.

The routine is performed Monday, Wednesday and Fridays and should take no longer than minutes. Start off with full ATG squats and hit a few warm up sets of 10 reps or so. On the one 20 rep squat set, you want to choose a weight that you could do comfortably for about 15 reps.Get A Copy. If you want to delve into the details and talk about basic research and evidence-based practices, the program SuperPrisedaniya surpasses all others.

The book claims that one can add 30lbs. Mirror or a qualified observer be good assistants, but there are two basic principles that should - and can - to guide you on the right path.

Snack one or two pieces fruit cottage cheese or other cheese 1 glass of milk with whey powder.

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