Strossen Super Squat How To Gain 30 Pounds Of Muscle In 6 Weeks

To the reader

This book is dedicated to the memory of Mark Hamilton Berry and Joseph Curtis Hayes who illuminated much of the path we are about to take, and to Piri Rader and John McCallum for keeping this tradition alive and for teaching me most of what I know about weight training.
Randall J. Strossen

If you're particularly eager to get started with this program, Chapter 1 alone will give you enough information to start reaping the rewards. History buffs, all those who always demand proof, and just the curious will definitely want to read Chapter 2, even if others would prefer to just skip it. Chapters 3 and 4 give you the basics of the program and enough details to send you armed to the teeth on your path to a stronger, more muscular body. Chapter 5 covers a number of finer details and goes beyond the basics of the program in a number of key areas.
This book is about men, and we are constantly referring to men because we are describing the history of men who developed and applied this technique. However, women can easily benefit from the program in exactly the same way that men would - gaining weight, developing strength and improving health. Also, in terms of the figure, this program, perhaps, will compete with any other program available for women who would like to have higher breasts and well-defined buttocks. To sum up, I would say that women should also get under the bar and write their own little story, changing themselves in the same way that men have been doing for more than half a century.
Some readers may not be accustomed to reading a book littered with references that tells you where to find the source of every author's claim. Super squats are written this way for a number of reasons, but don't bother with references if they make it difficult for you. On the other hand, if you are interested in a particular topic, or have doubts about the validity of a statement, having such a text in your hands will make any research you want to do easier. Even if you never refer to the original sources of the cited quotations, the detail of the references in this book should help convince even the most hardened skeptic that this program has proven its worth. value over and over again, and it's not just another hastily put together routine by some self-proclaimed champion coach.

Foreword

Now you will be faced with a program for getting big and strong, so effective that it can surpass any other. Absolutely any. And yet it's so simple that you'll wonder why you haven't heard of it before - especially since the promises it makes are incredible and yet completely true.
It was noted 25 years ago that the classic 20 rep squat program was rarely used anywhere, despite the "fantastic progress" it made (Kallos, 1963, p. 16). This trend was explained by the current preference for isolation exercises, and it was also noted that squats for 20 reps are terribly hard work. These reasons help explain the obscurity of this unparalleled method of getting big and strong today, but the main reason lies far beyond the hall - in the realm of economics.
Muscle and strength have become big business: competitions, supplements, equipment, magazines, gear. This business requires something that has value, something unique, that others will pay for, preferably over and over again. From a cost-benefit standpoint, 20-rep squats are of little value because there is absolutely nothing to sell—no need for secret programs, fancy equipment, chemical stimulants, or exotic additives.
Even the most brilliant marketers in the realm of muscle are unlikely to profit from this program, worse, if everyone started using this program, it would blow a hole in their current sales. If you can put on 9-13 kilos of real muscle in a few weeks using ordinary food and standard equipment, who would spend a fortune on their latest curiosity? It is unlikely that you will.
Of course, given our psychology, you may not be inclined to believe the promises of this program simply because it does not want to sell you anything. Indeed, the genius who applied this program - Joseph Curtis Hayes - crashed into this wall half a century ago. Some people refused to believe him, "especially since we were only trying to give them good advice instead of selling them something." (Berry, 1933, p. 17). Do not expect, however, that you will not have to pay for this program, because its price is quoted in the currency of hard work and the will to succeed.
This program is classic and has great value. One of the most recognized contemporary writers has remarked that although you don't hear about the breathing squat these days, it is terribly effective and added "six full inches" to his chest circumference in his first year of training (Brynum, 1988, p. 113). Given their amazing ability to stimulate growth, the squat has recently been nicknamed the “natural maxi bolic” (Coyle, 1988, p. 62) and has been literally rediscovered.
Let's not forget that Arnold Schwarzenegger laid his foundation using the bench press and squat, following in the footsteps of his hero, Reg Park (Schwarzenegger and Hall, 1979). And Reg Park, who has always been first and foremost a powerhouse among bodybuilders, built himself up doing 20 rep squats with over 135kg (Zeiler, 1988). How about Tom Platz? "You need to squat to reach your potential ... it's a full body exercise" (Charles, 1988, p. 37). Dean Thornabene probably has access to all of today's super programs, so what does he say?
“Squats are a huge stimulus – not just for the legs, but for other parts of the body. I often say that if I was thrown into jail and allowed to train for half an hour three times a week, I would do squats. Only and everything.” (Charles, 1988, p. 37)
And finding an athlete today who doesn't know the value of squats is no easier than finding gold in a cesspool. So don't worry, the magic of heavy squats works just as it did fifty years ago, whether it's in a small town in the Midwest or Santa Monica, California.
Follow this program for at least 6 weeks and drop me a line if you like about the progress you've made. Until then, think positively, squat hard and hard, eat plenty of quality food, drink gallons of milk, and save up for new clothes. Good luck!

Chapter 1 Starting with the Basics: An Introduction to the 20-Rep Squat

If you're not a regular at the gym, chances are you've never heard of the most effective way to build strength and muscle size, no matter how much chrome you squeeze out of gyms that look like surgery rooms or respectable bars. That's because muscle-kingdom marketers peddle personal trainers, designer clothes, equipment, fancy programs, mega-supplements, and gym brands—they sell a ton of fizz for every ounce of steak you crave. Before you lace up your Reeboks next time, consider getting big and strong by lifting weights the old fashioned way.
Half a century ago, ten years before Arnold was born, the pioneers of the Iron Game had equipment that was crude by today's standards, none of the additives or steroids that have proliferated among the current generation of bodybuilding and powerlifting champions. And yet, these tenacious souls have developed a system that literally guarantees muscle gain even with the most delicate physique, a system that works as well today as it did then.
Men who couldn't make significant progress on other programs suddenly put on 20 pounds of muscle in a month or two. If it's hard for you to visualize this in terms of bodybuilding, look at 20 pounds of lean meat in a butcher's shop, or imagine spreading it across your chest, shoulders, arms, back, and legs. Such progress turns the before into the after, turning proverbial 45-pound weaklings into big boys who no longer have to worry about being blown away by the wind. The system that produces these results is primitive, but not simple. It builds real muscle, increases strength incredibly, and gives the cardiovascular system more than just a little push. Almost the only downside to this system is that you will outgrow your clothes.
The core of this venerable program is one set of squats - twenty reps per set - just one set. Additional exercises are not essential, two or three sets of several other basic exercises is the maximum, and in general one should be wary of doing too many additional exercises, not too few. With one set of squats, plus a couple of sets of bench press and bent-over rows as a typical example of a program, these workouts can hardly be compared to the half-day visits to the gym, common in today's bodybuilding or with the swindle that flooded the glossy magazines. But avoid delusions that this squat approach will be like a cup of tea for you. Whatever our recipe lacks in complexity or volume, it more than makes up for in intensity.
In addition to doing 20 rep squats, trainees are advised to eat plenty of healthy foods, drink at least two quarts (1 quart = 946 ml) of milk per day, and get enough rest between two or three workouts per week. That's it: one set of squats for 20 reps, a couple of other basic exercises, plenty of food, milk and rest. But those squats! The specific approach to the 20 rep squat is as simple as the program