Reddit reviews Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks

5/3/1 Building the Monolith

It took 6 weeks to run. During that time, I put on 4.5lbs, going from 194.5 to 199 at 5'9. It's an incredibly tough program, and you come out reborn.

On a similar note, Super Squats was another 6 weeks of hell. Gained 12lbs during that time, going from 190 to 202 (this was back in 2006). Everyone owes it to themselves to run that program.


On a more sustainable approach, 5/3/1 BBB is a great baseline, and can be run more indefinitely. The same can be said of 5/3/1 SVR II. Westside Barbell for Skinny Bastards was another solid program to run.

Regarding beast status

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All that said, growth takes time. It's going to take years to get something significant, but you can still push hard during that time.

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Maybe you should check out this book before you try talking about exercise. I've been an exercise scientist practically for like five years and the first thing you learn is that machines don't give you functional strength so basically they're injuring you right from the get go. How can you call yourself fit if your just going to get injured the first time you use your muscles. The thing you don't understand is that the stabilizers are involved in all of your functional movements and that those movements are the most like in real life. Think about the squat for instance. How often do you stand up. Well its just like that except that your adding weight to standing up so you can function better. Machines are the opposite of that. How often do you sit down and push something with your feet (I know I dont ever lol). You see. That's why machines are so dangerous because your learning a movement that doesn't real. So maybe before you start giving too much advice you should spend a little time researching and educating yourself about the science and training of exercise so you don't end up injured or worse. Think about it.

I was 6' and 150 lbs. I wanted to get bigger, but couldn't. I tried every cable, preacher curl, lat pull down and everything else you can think of. I tried every Cybergenic junk supplement out there as well. Then, I happened upon a book called Super Squats or how to gain 30 lbs of muscle in 6 weeks.

Call it an obsession. Call it a circlejerk. I went from 150lbs to 205 lbs in seven months. My bench press went from 135 lbs to 225 lbs in that span of time. My squat went up to 365 lbs. I did a lot of research. If you want to get seriously strong (my bench is now at 295 x 1) and you have average genetics (again, I was 6' and 150 lbs), I've only seen it done two ways: heavy concentration on the squat and deadlift or steroids.

Edit: Btw, the reason why you don't see this information in your typical fitness mag is because they wouldn't sell much. Instead, they talk about the latest fad diet. The latest fad exercise. The latest supplement to take. Again, 55 lbs in 7 months. I guess I'll take my obsession.

Hi Pagit85

I can't say I have, no. I did some rock climbing when I was younger but I'm old and heavy now :(

I've never really followed any of the popular squat routines tbh. I learned quite quickly what worked well for me just by picking up tips all over. That said, I did enjoy this 20 rep squat routine when I was starting out and I continue to use high rep squats in my training from time to time.

If you want muscle you need to train with a barbell. Get this book http://www.amazon.com/gp/aw/d/0926888005 . Starting strength by Rippletoe will work for you too, but I believe in the squat program.

Teach yourself to squat, and when you're comfortable with the exercise, do the program as outlined in the book. It's simple and it's difficult but it can be done. Buy chicken breasts in bulk and freeze them. Make shakes with peanut butter and protein powder and ice cream and milk if you're having terrible getting the calories in.

Look for a 300lb Olympic barbell set on craigslist.

Squat hard and eat and squat and eat and you will grow. I fucking promise. Your goals are reasonable and attainable in this time period. But you have to do heavy compound exercises. You don't have a chance otherwise. Barter trade or steal a bar and plates.

https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005

Have you heard of Super Squats? I've only used 20 rep squats as part of 5/3/1 Hardgainers, but I kinda want to run it.

https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005

You can use more sensible diet plans than what's in the book, but this will teach you how to work hard and put some pounds in your squat.

Fair warning: it is a very challenging six weeks.

The book also has some interesting history in it (really, it's a historical item itself) so it's worth reading if you're interested in the history of the iron game.

Its one of the oldest and most tried and true programs out there

https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005

doing high volume squat work will roast you but it has a great pay off. The dietary info in Supersquats is pretty outdated though.

Serious suggestion: Super Squats I think the 30 pounds of muscle in 6 weeks is a bit of a stretch but it will certainly put some meat on your legs.

>You don't bench sets of 20 reps to improve 1RM strength.

Well, sometimes...

Frankly, I think you are committing the "rep range fallacy". Sure, endurance rises in importance for longer sets, but strength never leaves the equation.

More importantly, holding a plank well doesn't mean hanging out down there with the minimum possible level of contraction for 5+ minutes at a time. Bracing hard enough for people to walk on your back demands strength, and doing it for a long time requires even more strength.

Read this, and buy few of these.

None that I have handy.

My source for this were in the books Starting Strength (whose purchase link is above) and Super Squats.

20 Reps is what "Super Squats" advocates