The fault may be entirely yours. Take a short rest after the presses. The next exercise is the big one, the key to the whole thing, the squat. You’ll do one set of twenty reps, in puff and pant style, with all the weight you an handle. Twenty rep squats are the solution to everybody’s weight gaining problems.
- 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 gain 30 pounds of bulk in as little as 6 weeks. The core of this training routine is one 20 rep set of squats, just one set, supersetted with pullovers.
- I recently read Super Squats after seeing some reviews on this sub and I can't get the program out of my head, so I'll be running that soon to put on some more muscle mass. Conclusion 5/3/1 is recommended all the time all over Reddit, and for good reason.
- The downside to dumbbell squats is that you can’t go super heavy (even if you are one of those guys that can curl the 100lb+ dumbbells up to shoulder level). The advantage to doing these is that it targets your stabilizers and leg muscles a little differently than they are likely used to with a standard squat.
Look hot from behind with booty-boosting exercises that strengthen the junk in your trunk, thanks to super toning tweaks on the traditional squat
By Ashley Mateo |You know what the fastest way to a tighter, stronger, curvier, perkier butt is? Squats...and lots of 'em.
But, let's be real, no one wants to do endless repetitions of basic, up-and-down squats (even though they work virtually every muscle in your body...as long as you're doing them correctly!). The secret to real results lies in switching things up. That's why we tapped Alex Silver-Fagan, an ACE-certified Nike trainer based in New York City, for a refresh on the basic squat, plus 15 variations that'll make you rethink getting low.
Better yet, all of the squats ahead are part of our 30-Day Squat Challenge, a month-long program that will get your rear in gear for the rest of bikini season, and beyond. Get familiar with 'em now, then follow Silver-Fagan's plan—you'll look bootylicious before you know it!
How it works: Add any mix of these moves to your routine and perform the indicated number of reps and sets.
Total Time: up to 30 minutes
1. Basic Squat
Start in a standing position, feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.
B.Brace your abs, push your hips back and bend your knees, lowering the body into a squat. Pause at the bottom, then push back up to the starting position.
Reps:15-20
2. Glute Kickback
Stand with your legs shoulder-width apart. Sit back into a squat, keeping your weight in your heels, and clasp your fists together in front of your chest.
B.Lift your left leg straight behind you, keeping your hips square. Return to the squat position and repeat on the other side. That's one rep.
Reps:15-20
3. Jack to Squat
Stand with feet hip-width apart, hands clasped at your chest, arms bent. Squat until thighs are parallel to the floor.
B.Staying in the squat, jump out, landing with feet wide. The lower you are, the more challenging this move will be. Jump back to starting position. That's one rep.
Reps:15-20
4. Squat to Burpee
Start in a squat, feet shoulder-width apart, hands clasped in front of you.
B.Lean forward while maintaining the squat position and place your hands on the floor.
D.Jump legs back into squat position, then explosively power off the floor to jump as high you can, arms extended straight overhead. Land back in a squat. That's one rep.
Reps:
15-20
5. Squat Tuck Jump
Stand with feet hip-width apart, toes turned out, arms by sides. Lower into a squat until butt is parallel to the floor and extend arms slightly behind you.
B.Jump straight up, bending knees in front of hips and swinging arms forward to tap tops of thighs with elbows. Land in a squat. That's one rep.
Reps:15-20
6. Sumo Squat
Stand with feet wider than shoulder-width apart and toes slightly turned out. Place hands on hips.
B.Push hips back and squat down, keeping chest up and knees out. Then stand back up to starting position. That's one rep.
Reps:15-20
7. Reach on Toes Squat
Stand with feet wider than hip-width apart, knees and toes turned out slightly. Lower into a deep squat, pushing hips back and reaching fingertips to the floor, keeping spine naturally straight, chest lifted, and eyes focused ahead.
B.Push back to standing position, then extend arms straight overhead, keeping them close to your ears as you raise up on your tiptoes. Return to start. That's one rep.
Reps:15-20
8. Surrender Squat
Stand with feet hip-width apart and place hands on head, elbows pointing out. Lower into a squat until thighs are parallel to floor.
C.Lower left knee to the floor.
D.Step right foot forward, knee bent at a 90-degree angle. Step left foot forward to return to starting squat position. That's one rep.
Reps:15-20
9. Oblique Squat
Place hands on head, elbows pointing out. Stand with your feet shoulder-width apart and descend into a squat position.
B.Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee. Return to start, and repeat on the other side. That's one rep.
Reps:15-20
10. Jump Squat
Stand with feet shoulder-width apart, hands clasped in front of chest, and descend into a squat position.
B.Explosively push upward, jumping as high as you can. Make sure to drive through heels and not toes. Upon landing, immediately squat down. That's one rep.
Reps:
15-20
11. Narrow Squat
Start in standing position, hands clasped in front of chest, feet together.
B.Lower into a squat until thighs are parallel to floor. Hold, then return to start. That's one rep.
Reps:15-20
12. Pistol Squat
Super Squats Pdf Reddit
View larger View smaller A.Stand upright with feet shoulder-width apart. Place heel of left foot on the floor slightly in front of you, toes up.
B.Raise left leg in front of body as you push hips backwards and bend into a squat on the standing leg. If necessary, extend arms in front of you to assist with balance. Lower hips as low as possible, keeping front leg lifted. Push back to start. That's one rep.
Reps:15-20
13. Curtsey Squat
Stand with feet hip-width apart and elbows bent, hands clasped in front of chest. Lower into a squat, thighs parallel to floor.
B.Step right foot back and to the left, and squat an inch lower. Return to starting position. Repeat on the opposite side. That's one rep.
Reps:15-20
14. Split Squat
Stagger your stance, with front foot 2-4 feet in front of rear foot. Stay on the toes of rear foot.
B.Lower hips until front thigh is at least parallel to the floor. Push through the front leg's heel, and drive the hips and knees upwards, to return to the starting position. That's one rep.
Reps:15-20
15. Isometric Squat
Stand with feet hip-width apart and arms by sides. Squat, clasping hands in front of chest, elbows bent by sides.
B.Staying in the squat, extend left leg out to the side and tap toe to floor. Return to starting position, then repeat on the opposite side. That's one rep.
Reps:15-20
16. Pop Squat
Super Squats Pdf Free
View larger View smaller A.Stand with feet wider than shoulder-width apart and toes slightly turned out. Clasp hands in front of chest.
B.Explosively push off feet, bringing them together as you jump into the air, arms extended at an angle behind you. Land back in the squat position. That's one rep.
Reps:15-20
How to Gain 30 Pounds of Muscle in 6 Weeks!
Super Squats Pdf
by Randall J. Strossen
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.
The author felt hampered with being small boned and never really had any luck in gaining up to this point.
The age old, time tested formula for gaining size and strength…
He researched old back issues of “Iron Man” Magazine. He unearthed training information and workout schedules used and advocated by such famous lifters as: Paul Anderson, Mark Berry, William Boone, John Davis, James E. Douglass, Roger Eells, Joseph Curtis Hise, John Grimek, Doug Hepburn, Andy Jackson, John McCallum, Peary Rader, Henry “Milo” Steinborn, Chester O. Teegarden, etc. He soon discovered that all the really successful lifters used training routines centered around the 20 rep squat.
Armed with this new found knowledge, Strossen went to work and, miraculously, put on 30 pounds of muscle in 6 weeks!
He phoned Peary Rader, then editor of “Iron Man” magazine and told him about his fantastic results.
Rader published the telephone conversation so that hardgainers everywhere could benefit from his successful methods.
Without Drugs, Without machines, Without long routines!
Over the next several years he broadened his knowledge with further research from magazine back issues such as: “Strength and Health”, “Muscular Development”, “The Strong Man”, “The Arena and Strength”, “Vim”, etc., along with correspondence with many of the notables of the strength world at the time.
He added more information and perfected his method of gaining muscle and size.
A bestseller month after month after month!
Fast forward to 1989…the result, the author published the best selling book on building muscular bulk and power for functional strength. Pack on slabs of functional muscle with this basic, no nonsense training information. Based on the time tested 20-rep squat, these short and intense workouts will give you fast results without drugs, machines or expensive food supplements. But BEWARE, the concepts revealed in this book require relentless dedication and strict discipline. The simple but effective routines are brutally tough but the payoff is nothing short of dramatic!
Get ready for a profound physical transformation! Expect to grow quickly! The methods detailed in this book shock the system into overdrive and push your physical capabilities to their limits. Increases in muscular body mass and decreases in body fat will be the norm. You will burst out of your shirts and pants. After 6 months of this type of training, you’ll be built like a proverbial brick smoke house!
Super Squats Book Pdf
Testimonials taken from the back cover of “Super Squats”:
“‘SUPER SQUATS’ is, quite simply, the best book ever written in the field of muscle building…It’s absolutely perfect.”
John McCallum
author of “Keys to Progress”, the popular monthly series, that ran in “Strength and Health” magazine in the late 1960’s.
“If you are looking for unbelievably fast gains in muscle size and strength, ‘Super Squats’ is your book. It’s also your book if you are interested in some colorful Iron Game history, or need sound advice on anything from how to equip a home gym to how to psyche up for heavy lifts…”
“Muscle Mag International” magazine
“…a marvelous piece of work”
Chester O. Teegarden
former Associate Editor of “Iron Man” Magazine
“‘SUPER SQUATS’ is a well-written, extremely interesting and informative book …impeccably documented…The time is certainly ripe for a revival of the philosophy which the author preaches.”
Bill Starr
author of “The Strongest Shall Survive”
“The formula for massive gains is so simple that most people can hardly accept it. ‘Super Squats’ by Randall Strossen will convince you.”
Mike Lambert
“Powerlifting USA” magazine
“…a jewel…‘Super Squats’ by Randall Strossen simply must be in your library.”
Joe Roark
“MUSCLESEARCH”
“I can confirm the efficacy of this technique…It’s a practical remedy to the usual ‘bomb and blast’ nonsense promoted by some people. I can’t think of a better way for a novice bodybuilder to begin training than by using the methods detailed in ‘Super Squats’ by Randall Strossen.”
Jerry Brainum
“IRONMAN”
“…is magnificent!…I wholeheartedly recommend you to get ‘Super Squats’ by Randall Strossen.”
Stuart McRobert
“The Hardgainer” magazine
“I think that ‘SUPER SQUATS’ by Randall Strossen is pretty close to the Holy Grail for getting BIG and STRONG. Thanks again for the great products and great customer service.”
Anthony C.
Pahrump, Nevada
Yours for greater strength,
Bill Hinbern
Super Strength Training
A 6 x 9, softcover book with 112 pages. A classic!
So, don’t delay, order your copy and start growing in size and strength today!