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The Super Squat Routine

Press behind neck 3 x 12

Squat 1 x 20 supersetted with Pullover 1 x 20

Bench press 3 x 12

Rowing 3 x 15

Stiff legged deadlift 1 x 15

Pullover 1 x 20

 

(add a gallon of milk a day!)

 

The above routine is the ultimate ‘hard gainers’ routine and was done 2-3 times a week.

 

Randall J. Strossen comment about doing “only” one set of squats,  "Make no mistake about it, however, this one set of 20-rep squats is not your ordinary cup of iron tea: Whatever our recipe might lack in complexity of volume will be more than recouped in intensity. ” 

 

Randall J. Strossen on diet: “In addition to the 20-rep squats, trainees are advised to eat a lot of wholesome food, drink at least two quarts of milk a day, and to get plenty of rest in between the twice- or thrice-weekly workouts. That’s it: one set of 20-rep squats, a couple of other basic exercises, plenty of good food, milk and rest. But, oh, those squats!”

 

A more modern take on this workout:

 

The Super Squat Routine – Modernized:

 

Workout A

Squat 1×20 supersetted with

Cross bench dumbbell pullover 1×20

Bench press 2×6-8 supersetted with

Bent barbell rows 2×6-8

Military press 2×6-8 supersetted with

Barbell curls 2×6-8

Cooldown: crunches 2x fail

 

Workout B

Squat 1×20 supersetted with

Cross bench dumbbell pullover 1×20

Dips (preferably weighted) 2x fail supersetted with

Chins 2x fail

Hang cleans 2×6-8 supersetted with

Stiff legged deadlift 2×6-8

Cooldown: reverse crunches 2x fail

 

The Diet:

Breakfast

4 eggs

2 slices of whole wheat toast

1 glass of milk with whey powder

 

Snack

one cup oatmeal

1 glass of milk with whey powder

 

Lunch

sandwich (with meat or chicken or tuna, and cheese)

one or two pieces fruit

1 glass of milk with whey powder

 

Snack

one or twp pieces fruit

cottage cheese or other cheese

1 glass of milk with whey powder

 

Supper

meat (i.e. chicken, beef, pork, etc.)

whole wheat pasta, basmati rice, or sweet potatoes

green vegetables

1 glass of milk with whey powder

 

Snack

one cup whole grain cereal, cream of wheat or grits

1 glass of milk with whey powder

 

1 Comments

You have John McCallum's

You have John McCallum's Bulking Up routine from "The Keys to Progress" book as the Super Squats routine. McCallum did influence Randall J. Strossen and that is where Strossen got the idea for Super Squats from. The actual Super Squats routine from the book is below. BTW I love your site, lots of great info here about classic bodybuilding. Keep putting out more great content!

Super Squats:
Seated Behind The Neck Press 3 sets 10 reps
Bench Press 3 sets 12 reps
Bent Over Parallel Row 2 sets 15 reps
Barbell Curl 2 sets 10 reps
Parallel Squat 1 set 20 reps
Rader Chest Pull (or Pullover) 1 set 20 reps
Stiff-legged Deadlift 1 set 15 reps
Toe Raises (Standing Calf Raise) 3 sets 20 reps
Crunches 1 set 25 reps