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Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks
Riding decades of success, this program has turned human toothpicks into stalwarts, and stalwarts into legends. After a few minutes under a squat bar, you will find out what you're made of: wussies hate it, hardies revel in it...the routine in this book is so tough that only the highly-motivated can handle it. Step up to the challenge of getting bigger and stronger, sans drugs, fancy equipment or food fads. 112 pp.
107 pages, Paperback
First published February 1, 1989
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Displaying 1 - 27 of 27 reviews
July 14, 2022
Naarste zes weken van m'n leven, zou het zo weer doen
September 17, 2014
Read a PDF not the actual book. The PDF seemed like it was translated back to english from a foreign language but I still got the jist of it.
Cool idea. You do 1 set of 20 squats at a weight you'd normally do for 10 reps. at the top of each squat you take 3 (or however many you need) big breaths and squat again.
Your routine is basically this, but can be supplemented with some other things (DB pullovers were touted for doing immediately after the squat) like RDL, Bench, OHP, pull ups, and a few more. Sets for these were typically 3x10 or 2or1 by 15
do this 2-3x a week for 6weeks and you get huge
Drink milk. Lots. A gallon a day actually. That'll add some mass
I liked how he incorporated relaxation. Very overlooked by people
Cool idea. You do 1 set of 20 squats at a weight you'd normally do for 10 reps. at the top of each squat you take 3 (or however many you need) big breaths and squat again.
Your routine is basically this, but can be supplemented with some other things (DB pullovers were touted for doing immediately after the squat) like RDL, Bench, OHP, pull ups, and a few more. Sets for these were typically 3x10 or 2or1 by 15
do this 2-3x a week for 6weeks and you get huge
Drink milk. Lots. A gallon a day actually. That'll add some mass
I liked how he incorporated relaxation. Very overlooked by people
March 12, 2022
Knäböj & mjölk.
Väldigt rak på sak och tydlig, kort och lättläst, refererar till källor överallt. Trevligt med lite historik i inledningen.
Böj som en galning och drick mängder av mjölk så blir du jäkligt stor. Kommer tyvärr inte kunna testa programmet själv men hoppas kunna lura i det nån i min närhet.
Väldigt rak på sak och tydlig, kort och lättläst, refererar till källor överallt. Trevligt med lite historik i inledningen.
Böj som en galning och drick mängder av mjölk så blir du jäkligt stor. Kommer tyvärr inte kunna testa programmet själv men hoppas kunna lura i det nån i min närhet.
May 1, 2012
A must read for every powerlifter!!! Mr. Strossen is the light at the end of the tunnel when it comes to help amd advice with weightlifting.
April 7, 2014
Great program.. I'm 3 weeks in and hitting 20 reps at a weight I used to only hit 5. However, the program could be explained in a 5 page article.
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June 27, 2023I don't think I am educated enough to rate this book but I have some thoughts on it and some pros and cons.
Pros:
This book is good when it comes to explaining the basics and fundamentals of training but it is directed toward beginners that don't know a thing about lifting weights. It teaches beginners that compound movements should be the base of a workout, which I agree with, but for anyone who knows a thing or two about lifting and training principles, it will not give you a lot of new information.
It tells the importance of resting and eating probably with and provides a diet plan, but I don't know a lot about diet so I will not comment about it, but it is for 100% new lifters too.
The book provides a program so you could start training with the super squat method directly after reading the book.
Cons:
The whole super squat thing and taking your 10-rep max and doing it for 20 reps seems absurd to me. It would be fun to try once but the way the author talks about it feels like he wants the reader to run the program multiple times. BTW the program is 6-weeks long and I think running it for more than one time would definitely kill your quads or lead to injury because of the idea of doing 20 reps with a weight you can do normally for 10-12 reps only. I don't think it is possible to keep good form, especially during the last 5-10 reps, and as everyone knows bad form equals risk of injury.
I like that the program does include 3x12 Bench press but it neglects the deadlift totally. There is a Stiff-legged deadlift in the program after the 20-rep squat but it is one set only, and I think that you would be gassed out after the squat, therefore not being able to put all your energy in the only Stiff-legged deadlift
One more thing I dislike about this program is that the total volume of some muscles is way too low, especially the triceps. Triceps are trained indirectly with Bench Press and Behind the neck press only, but no isolation exercises. It would be enough for a total beginner who has never been lifting before to grow some muscles but the growth won't continue for a long time. The author says in the book that some exercises could be modified to target smaller muscles more, for example, you can use Close grip bench press to target the triceps more but then you would take from your chest volume, which is already low because you train it only 3 sets of 12, 3 times a week.
That takes us to the next point, there are no isolation exercises, except for bicep curls and toe raises. The author loves the compound movements, which I love too, but some isolation work is needed to grow the smaller muscles, like the triceps, rear delts and upper chest. That is acceptable for new lifters but anyone who has been lifting for 1-2 years needs to add some more isolation exercises.
Now to what irritates me most about the book is that most of the evidence provided for why you should do something is because the OGs used to do it, or someone who could squat 500lbs did this so you should do it too. There is no science or study-proven evidence but old Bro science.
One thing that bothered me a lot too is the author's big promises, like do this hard 20-rep squat set and you will put 30 pounds of muscle on you. Or someone could not squat more than 100lbs and after doing this method he went to squatting 500 pounds and maybe you will squat that much too. Those promises are not necessarily fake but they are misleading. Gaining 30 pounds of muscle is not far from reality for total beginners but it is due to the fact that new lifters could gain a lot of muscles in a short time just because their body has never been exposed to that type of stimulation before (It is called newbie gains for those who don’t know.) And squatting 500 lbs is not impossible but it is achieved by years of training and hard work, not because of one crazy 20-rep squat program.
Lastly, even though I don't like this program a lot and don't think it could provide sustainable progress in the long run but I will try it one day, just because I am crazy and want to know how it feels to go thru hell 3 times a week for 6 weeks.
Pros:
This book is good when it comes to explaining the basics and fundamentals of training but it is directed toward beginners that don't know a thing about lifting weights. It teaches beginners that compound movements should be the base of a workout, which I agree with, but for anyone who knows a thing or two about lifting and training principles, it will not give you a lot of new information.
It tells the importance of resting and eating probably with and provides a diet plan, but I don't know a lot about diet so I will not comment about it, but it is for 100% new lifters too.
The book provides a program so you could start training with the super squat method directly after reading the book.
Cons:
The whole super squat thing and taking your 10-rep max and doing it for 20 reps seems absurd to me. It would be fun to try once but the way the author talks about it feels like he wants the reader to run the program multiple times. BTW the program is 6-weeks long and I think running it for more than one time would definitely kill your quads or lead to injury because of the idea of doing 20 reps with a weight you can do normally for 10-12 reps only. I don't think it is possible to keep good form, especially during the last 5-10 reps, and as everyone knows bad form equals risk of injury.
I like that the program does include 3x12 Bench press but it neglects the deadlift totally. There is a Stiff-legged deadlift in the program after the 20-rep squat but it is one set only, and I think that you would be gassed out after the squat, therefore not being able to put all your energy in the only Stiff-legged deadlift
One more thing I dislike about this program is that the total volume of some muscles is way too low, especially the triceps. Triceps are trained indirectly with Bench Press and Behind the neck press only, but no isolation exercises. It would be enough for a total beginner who has never been lifting before to grow some muscles but the growth won't continue for a long time. The author says in the book that some exercises could be modified to target smaller muscles more, for example, you can use Close grip bench press to target the triceps more but then you would take from your chest volume, which is already low because you train it only 3 sets of 12, 3 times a week.
That takes us to the next point, there are no isolation exercises, except for bicep curls and toe raises. The author loves the compound movements, which I love too, but some isolation work is needed to grow the smaller muscles, like the triceps, rear delts and upper chest. That is acceptable for new lifters but anyone who has been lifting for 1-2 years needs to add some more isolation exercises.
Now to what irritates me most about the book is that most of the evidence provided for why you should do something is because the OGs used to do it, or someone who could squat 500lbs did this so you should do it too. There is no science or study-proven evidence but old Bro science.
One thing that bothered me a lot too is the author's big promises, like do this hard 20-rep squat set and you will put 30 pounds of muscle on you. Or someone could not squat more than 100lbs and after doing this method he went to squatting 500 pounds and maybe you will squat that much too. Those promises are not necessarily fake but they are misleading. Gaining 30 pounds of muscle is not far from reality for total beginners but it is due to the fact that new lifters could gain a lot of muscles in a short time just because their body has never been exposed to that type of stimulation before (It is called newbie gains for those who don’t know.) And squatting 500 lbs is not impossible but it is achieved by years of training and hard work, not because of one crazy 20-rep squat program.
Lastly, even though I don't like this program a lot and don't think it could provide sustainable progress in the long run but I will try it one day, just because I am crazy and want to know how it feels to go thru hell 3 times a week for 6 weeks.
February 22, 2024
I think this book was a very well grounded introduction to lifting, centered around a peculiar way of programming squats, that is, doing a single set of 20 with your 10 RM squat, and then building a program around that. It gives old school (like 6/10 reliable) advice on lifting.
A few issues I had with the book was that it pushed a little too hard for its program. I understand the author knows that it is going to work, but doing a 5x3 or something is also going to get you there but with a lot less risk of vomiting. The program is nice for building basic strength, but I think it does lack some exercises that would be useful to build a better physique (lateral raises???).
In general, it falls into this weird place where it feels like it's meant for beginners (all the advice outside of the 1x20 squat stuff feels very beginner-esque), but I don't see the audience reading thing being beginners. I'd imagine the average reader already squats an appreciable weight, and wants to get to the next level.
Of course it is important to recognize this was written in 1989, so a lot of the prolific fitness advice on the internet just isn't available, so maybe from that perspective, folks reading this around when it came out (or maybe even anytime before 2010ish???), this serves as a "fix the obvious problems first" guide, which by today's standards, is relatively beginner advice.
This would be a 4/5 I think if this was pre-fitness internet times, but it's a 3/5 because I think within today's context, the 1x20 is a novelty I'm willing to try, but that's about it.
A few issues I had with the book was that it pushed a little too hard for its program. I understand the author knows that it is going to work, but doing a 5x3 or something is also going to get you there but with a lot less risk of vomiting. The program is nice for building basic strength, but I think it does lack some exercises that would be useful to build a better physique (lateral raises???).
In general, it falls into this weird place where it feels like it's meant for beginners (all the advice outside of the 1x20 squat stuff feels very beginner-esque), but I don't see the audience reading thing being beginners. I'd imagine the average reader already squats an appreciable weight, and wants to get to the next level.
Of course it is important to recognize this was written in 1989, so a lot of the prolific fitness advice on the internet just isn't available, so maybe from that perspective, folks reading this around when it came out (or maybe even anytime before 2010ish???), this serves as a "fix the obvious problems first" guide, which by today's standards, is relatively beginner advice.
This would be a 4/5 I think if this was pre-fitness internet times, but it's a 3/5 because I think within today's context, the 1x20 is a novelty I'm willing to try, but that's about it.
December 19, 2018
I really enjoyed my time with Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks. It is easy to read (in fact I finished this book in one sitting) and the concepts and programming presented are easy to understand and follow regardless of your training age.
The program is quite simple. Find your 10 RM in the squat and do it 20 times with three deep breaths in between each rep. Follow that with some light dumbbell pullovers to decompress and mix in other compound lifts to complement your training. Drink a minimum of 2 Quarts of whole milk a day. If you do these things, you are well on your way to gaining pounds and increasing your lifts.
I love that the book touched on the early history of power-lifting and highlighted some iconic names of strength, like Paul Anderson, Sig Klein and J.C. Hise. It credits the incredible raw strength of these icons of early powerlifting to this plan, what Dr. Strossen calls, "deep breathing squats". Taking 3 deep breaths and performing 1 rep of a heavy squat (your 10 RM) for 20 times.
While I can't speak to the effectiveness of the program (as I have not tried it myself), I am excited to try it in the future. An easy and fun read that I would recommend to any strength coach or meathead.
The program is quite simple. Find your 10 RM in the squat and do it 20 times with three deep breaths in between each rep. Follow that with some light dumbbell pullovers to decompress and mix in other compound lifts to complement your training. Drink a minimum of 2 Quarts of whole milk a day. If you do these things, you are well on your way to gaining pounds and increasing your lifts.
I love that the book touched on the early history of power-lifting and highlighted some iconic names of strength, like Paul Anderson, Sig Klein and J.C. Hise. It credits the incredible raw strength of these icons of early powerlifting to this plan, what Dr. Strossen calls, "deep breathing squats". Taking 3 deep breaths and performing 1 rep of a heavy squat (your 10 RM) for 20 times.
While I can't speak to the effectiveness of the program (as I have not tried it myself), I am excited to try it in the future. An easy and fun read that I would recommend to any strength coach or meathead.
January 27, 2023
My rating is not based on the program or its effectiveness. Three stars because it should be an article. A free article. The actual explanation and program are surrounded by filler, the type used to sell products to folks for a long time. Very little is spent on the actual program because it is recycled material, not his own creation. Simply an old method repackaged for profit.
The program and training approach are very effective. The 30 pounds thing is around a 50% exaggeration for most, however. But one could eat their way to that number if desired. 20 rep training is something I love and I even enjoy the Hungarian Oak leg blaster occasionally. Forcing a steady progression on 20 rep squats definitely works for strength endurance and work capacity. More precise focus by the author might have included a late stage approach of heavier singles for a warm up to reduce the perceived impact of the working set. And many other bits of advice that could have made his product more popular. Other things to sell, however.
Definitely worth doing regardless.
The program and training approach are very effective. The 30 pounds thing is around a 50% exaggeration for most, however. But one could eat their way to that number if desired. 20 rep training is something I love and I even enjoy the Hungarian Oak leg blaster occasionally. Forcing a steady progression on 20 rep squats definitely works for strength endurance and work capacity. More precise focus by the author might have included a late stage approach of heavier singles for a warm up to reduce the perceived impact of the working set. And many other bits of advice that could have made his product more popular. Other things to sell, however.
Definitely worth doing regardless.
November 25, 2024
I'm pretty suspicious of anything claiming to be a secret best ever technique or program. Whilst I think Squats are exceptionally good saying to take your 10rm and do 20 reps just isn't going to happen unless you're not pushing yourself. And if you could add 5lbs every workout (proposing 3 workouts a week) you'd go from the bar to world record with 20 reps within a year.
GOMAD (gallon of milk a day) is ridiculously high fat and calorie so those promised "30 pounds of muscle" is probably not going to be muscle. I think this was far more born out of frustration of dealing with self proclaimed "hard gainers "
There are citation throughout but these are mostly to old school muscle magazines but also includes "personal correspondence" so might be where the exaggerated effects come from. The 30 pounds of muscle on the cover is from the author's own experience and whilst PhD is on the cover he's a doctor of Psychology, not any related field.
GOMAD (gallon of milk a day) is ridiculously high fat and calorie so those promised "30 pounds of muscle" is probably not going to be muscle. I think this was far more born out of frustration of dealing with self proclaimed "hard gainers "
There are citation throughout but these are mostly to old school muscle magazines but also includes "personal correspondence" so might be where the exaggerated effects come from. The 30 pounds of muscle on the cover is from the author's own experience and whilst PhD is on the cover he's a doctor of Psychology, not any related field.
December 24, 2018
“Breath, Squat, Grow” is the mantra of this little book. Dr. Strossen’s prescription for a bigger and stronger body is simple. One set of 20 Squats. He gives a brief history of squats in all their glory. Then, he gives example workouts that are built around 20 squats followed by 20 pullovers. The book claims that one can add 30lbs. in six weeks. His secret supplement? Milk. And lots of it. Personally, I have done two weeks worth (six workouts) minus the milk and have seen improvements. My legs felt stronger and actually became more defined. But it’s grueling. 20 squats requires mental toughness and trust. Mental toughness to press through the workout and trust that what you are putting yourself through is worth it. It was a great book to read to bring in the new year.
July 18, 2024
At first this program interested me because I enjoy squats and leg days. I discovers this program through the “r/gainit” subreddit. I now understand why.
Pushing yourself to do reps after failure and then going off to drink a gallon of milk sure sounds like it takes some good mental fortitude.
I don’t think I am going to run this program until I have been working out a little bit longer. I don’t really want to bulk right now but maybe later down the line.
Pushing yourself to do reps after failure and then going off to drink a gallon of milk sure sounds like it takes some good mental fortitude.
I don’t think I am going to run this program until I have been working out a little bit longer. I don’t really want to bulk right now but maybe later down the line.
June 2, 2025
Not a physically sustainable program for me. By about day 11 I was resting more than 60 s at the final rep and it still wouldn’t go up despite trying as hard as possible. Made-up and outdated references to make it look more credible. Basically a meme book
It is very mentally and physically difficult though. I just don’t think you can sustain it for 6 weeks as the program recommends
It is very mentally and physically difficult though. I just don’t think you can sustain it for 6 weeks as the program recommends
January 13, 2023
This seems like a really good book. Granted, I haven't actually done the program yet - I will - but I reading this I felt that the author explained the program well. They explained what exercises to do (and what to skip), outlined a program with possible accommodations, and have lots of citations.
February 1, 2023
Some outdated info about diet but otherwise great
Good and concise story building and great explanation of the routine and it’s benefits. The book is from 1989 so I can’t be too mad about the author not understanding some aspects of diet and hypercholesterolemia.
Good and concise story building and great explanation of the routine and it’s benefits. The book is from 1989 so I can’t be too mad about the author not understanding some aspects of diet and hypercholesterolemia.
February 24, 2019
useful information about benefits and method for effective squats
December 29, 2019
Good idea to bulk, with all the info one needs.
January 17, 2022
Hurt my knee squatting wrong. Bench went up almost 30 pounds tho. Great stuff.
April 24, 2023
Helped me gain 90 lbs on my squat and 15 lbs bodyweight in one month
January 15, 2024
Skeptical about 30 pounds of muscle in 6 weeks but I will be giving this program a try and coming back to this review 🫡
April 26, 2024
Una lectura curiosa. La rutina es dolorosa y puede que al final sólo hayas inflado tus cuadriceps con glucógeno. ¡Pero es divertido!
Read
April 21, 2025I will return with results in 6 weeks
June 10, 2024
As a more experienced lifter, I haven’t ended up following the program outlined in the book; however, Strossen’s methodology has completely changed my way of training. Implementing the 20-rep-squats has been crucial in my recent success. Just as much as it forces each of my latter my reps to be more affective, but it has improved my mental clarity while performing the lifts. Strossen’s line about people not being able to squat due to fear has stuck with me: the reason I suck at squatting isn’t a complete lack of raw strength but a lack of drive, purpose and confidence. The mental preparation outlined in this short book has done wonders for my lifting and I’ve started to apply it to my other compound lifts.
If anything, this book is just motivational and eye opening. I suggest that all the science-based lifters give it a chance.
3/5 ; I wish there was more of the psychological aspect of the book, and less unnecessary references to old lifters.
If anything, this book is just motivational and eye opening. I suggest that all the science-based lifters give it a chance.
3/5 ; I wish there was more of the psychological aspect of the book, and less unnecessary references to old lifters.
February 23, 2025
Think about the most persuasive book you've ever read, and then ask yourself what the book persuaded you to do. Open a savings account? Change your diet? Start a degree program?
This book has convinced thousands to do nothing but squat for six weeks, subject themselves to physical and mental agony, and to eat over twice the amount a normal human is supposed to eat on a daily basis.
That is a testament to the quality of this book.
I gave it four stars because the citations are mostly from 1935 and it would have benefited from an illustration of the Rader chest pull.
This book has convinced thousands to do nothing but squat for six weeks, subject themselves to physical and mental agony, and to eat over twice the amount a normal human is supposed to eat on a daily basis.
That is a testament to the quality of this book.
I gave it four stars because the citations are mostly from 1935 and it would have benefited from an illustration of the Rader chest pull.
April 12, 2020
Basically do 1 set of breathing squats 3 times a week for 20 reps for the weight you would normally do for 10 reps. Breathing squats means taking 3-10 breaths between rep as needed. Reps 1-10 are standard. Reps 10-15 should take 5-10 breaths between each rep and should be hell. 16-20 should leave you staggering. Add 5-10lbs for each subsequent training session.
Rest is filler.
Rest is filler.
December 2, 2024
This book rekindled my lust for life
July 5, 2014
Quick read with LOTS of references.
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