itself. First, load the barbell with the weight you would normally use for 10 reps. Now do 20 reps - I'm not kidding. Second, add at least 2.5kg per barbell every workout. These two elements are what separates the boys from the men and delivers results by bringing together the two principles of weight training: overload and progressive weight gain.
The overload principle says that if you don't do more than what you're used to, you won't build volume or strength. All these sayings like “no pain, no growth” reflect the principle of overload. The principle of progressive weight growth goes back to Milo of Crotona, who carried a calf on his back for a certain distance in Ancient Greece - and as the calf grew, so did Milo as a reward for his efforts. Adding 2.5-5kg to the squat each workout simulates a growing calf and many people, especially city dwellers, will find this model more comfortable.
Let's get back to squats. Hang a weight on the bar for 10 reps, wrap a towel around it to create a little padding for your shoulders and back, take the bar off the racks, step back, take two or three deep breaths, and do the first rep. Nothing special, just a normal squat until the upper thigh is parallel to the floor. By the fifth rep, you will have warmed up properly by squatting smoothly, and deep breathing will come by itself.
After the tenth repetition, your body is exhausted and your mind is like a car that either moves or gets stuck in its movement to the twentieth repetition. At least three deep breaths, lots of positivity (“Come on buddy”, “You can do it”, “Up and down”, “Toooolkay”), and the eleventh repetition became history. A little more of the same in the next one or two repetitions and then the breathing and attitude become more serious. There may be five to ten lung-tearing breaths between reps, your mind is close to hallucinating and your determination is terrible like a ninja, and you've made it to the fifteenth rep. Now the rules of the game are changing again, because it is no longer breathing and cheering yourself that play a role, but each squat becomes an event inside a capsule cut off from time, where you as a being disappear, turning into an observer, not an actor. If your mind falters, you are lost, so either get stronger and grow, or give up and stay small.
By the sixteenth rep, the bar is deeply embedded in your back and your entire body is pressed into the floor, giving you a new understanding of the laws of gravity. Your breathing sounds like a steam engine and your legs are likely to start trembling. Pure will is the only way to do this repetition. Don't forget that this was all just a warm up for the last few reps - they're the ones that will make you grow - and you're blind to everything but the pattern: breath, squat, lift. By the time you've completed the 18th rep, you're guaranteed to finish a set if you've set yourself up for it right, because what was most important to you in life - doing 20 reps - is already in your field of vision. It doesn't matter that each of the last two reps will take ten breaths, drive you into a frenzy, paint your face purple and give you the creeps on the way up, over the dead center of each squat. You are not going to miss the victory.
When you finish the twentieth rep and manage to return the barbell to the racks, staggering in a fatigue-induced frenzy, you plop down on the bench to do a set of light pullovers to stretch your chest, expanding the base for the layers of muscle you will build on your upper body.
When the squats and pullovers are done, you may pass out, you may vomit, you may think that you have gone beyond the limit of what is possible or that you will not be able to climb one flight of stairs even if your life depends on it - but take a break, drink your milk and come back through two or three days. The same from the very beginning, but by two and a half kilograms heavier.
Weaklings are not allowed into this program, and only those fanatics who can keep the regime can be sure, regardless of the initial thinness, that they will become bigger and stronger than they could dream of. All this without lycra, dianabol, nautilus or amino acids and additives. Only twenty squats, milk, sleep and willpower are needed to demonstrate that the drive to win is more than buzzwords.

Chapter 2

With all the wonderful things that squats do to you, they are worth discussing and there is no better way to gain respect for them than by looking at their history. You'll soon see why the squat is without a doubt the most important exercise, whether you're looking to improve your physique, strength, health, or all of the above.
For starters, if you're thinking about body building, chances are you're imagining big, strong arms and shoulders, massive, powerful chests - not big legs. So why is there so much talk about squats? The paradox was unraveled more than half a century ago: “Experience shows that, without any doubt, the surest way to develop the chest is hard leg exercises, and similar experience of those who tested this theory shows that improvement in the shoulders and arms will follow some time later. construction of the legs and torso. (Berry, 1933, p. 17)
To put it bluntly, hard leg work is the fastest way to big arms, shoulders, and chest.
If you're starting to feel like the squat is like a magic wand, it's because done right, it's the most impressive force for positive physical transformation. Just like other things that work, the high performance squat programs available today are the result of years of experimentation and improvement. If you want to get into the details and talk about basic research and evidence based on experience, then the Super Squat program is superior to all others.
Until the early 1920s, Americans squatted on their toes, which resulted in the use of relatively light weights, and the exercise did not have the special status it deserves until the German immigrant Henry "Milo" Steinborn did not introduce the practice of very heavy full foot squats in his new homeland (Paschall, 1954). Henry Steinborn began training during the First World War while in an Australian concentration camp. He won the German weightlifting championship in 1920 and emigrated to the USA a year later (Klein, 1964).
Among the tricks that Steinborn performed was his ability to stand a 550-pound (247 kg) barbell vertically, roll it over his shoulders, crouch and return to his place in the same way! This is impressive in itself and may have been one of the reasons Steinborn was a star in fast exercise – approaching world records in the snatch and clean and jerk – and this ability was primarily due to his great leg strength (Willoughby, 1981). Further evidence of the benefits of heavy squatting comes from the fact that Henry Steinborn was considered the strongest man in the world in his time (Reider, 1956) - a major achievement for a relatively slender man of 170 cm and weighing 94 kg (Willoughby, 1970).
A little after the turn of the century, the Milo Barbell Company, owned by Alan Calvert, a pioneer in the manufacture of collapsible barbells, began printing bodybuilding publications to help popularize their products (Willoughby, 1970). In the 1930s, after a change in ownership and management, a young Mark H. Berry became the editor of Milo (Smith, 1988). Mark Berry's contributions to the iron game included coaching the American weightlifting team at the 1932 and 1936 Olympics (Grimek, 1988), but by far his most famous contribution was the promotion of the heavy squat.
The heavy squat struggle was a natural result of Mark Berry's publicity for Henry Steinborn (Todd, 1988) and Mark's training at the Sigmund Klein Gym, where Steinborn always squatted with the famous gym owner, the superbly built champion of that era in lightweight champion, Sieg Klein. (Hayes, 1940, Klein, 1964). In Henry Steinborn and Sieg Klein, Mark Berry had all the necessary living evidence that the full foot heavy squat was a great exercise, and he set out to change the world by spreading that knowledge. If Mark Berry needed additional conviction about what he was going to urge others to do, he only needed to look in the mirror, because his programs added more twenty-two kilograms of muscle mass to his small figure. (Raider, 1941)
With the help of squat frames, many students of Mark Berry in the 1930s performed heavy squats on a full foot. Having reached working weights ranging from 135 to 225 kilograms, they began to gain muscle mass at a rate unheard of at that time (Paschall, 1954). The progress made in this way was so remarkable that Mark Berry was called the pioneer of the "new era" for his emphasis on intensive training of the largest muscle groups (Wright, 1934, p. 33). Issues of Milo were filled with success stories based on this method.
Among Berry's students at that time, the outstanding person who, according to experts, most clearly demonstrated - almost defined - the methods that Mark Berry promoted with particular zeal, was the inimitable Joseph Curtis Hayes (Smith, 1988). Inspired by the work of Mark Berry (Berry, 1931, 1933), J.K. Hayes launched the self-building experiment he described to Berry. (Berry,