Super Squats Pdf
- Super Squats Program Pdf
- Super Squats Book Pdf
- Super Squats Pdf Download
- Super Squats Pdf Download
- Super Squats Pdf
- Super Squats Pdf
One of the oldest and most famous of all old school bulking routines by far is the 'Super Squats' program, which centers around high rep squats. It is common to gain 20-30 pounds of bulk in as little as 6-8 weeks with this full body routine.
Stadium steps - or by doing squats with it. And when you do, think of George Eiferman going up and down that ladder. As always, thanks for reading and have a great day. If you train today, make it a good one! Yours in strength, Brooks Kubik P.S. Here are the links again for the May-June issue of the Dinosaur Files: PDF edition. The downside to dumbbell squats is that you can’t go super heavy (even if you are one of those guys that can curl the 100lb+ dumbbells up to shoulder level). The advantage to doing these is that it targets your stabilizers and leg muscles a little differently than they are likely used to with a standard squat. Pulse squats are an amazing way to take regular squats to the next level. They might not look as difficult as regular squats, but the small pulses add up to a killer burn for your entire lower body. This is because when you stay in a squat and pulse, you keep your lower body muscles under constant tension without rest. Eccentric Squats.
The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. Add to this two to three sets of some bench presses, rows and some overhead presses and the routine is complete.
Using these full body compound movements will force your body to use all of its stabilizer muscles and burn calories as well as no other.
Quoting the author 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./fx-facotry-713-crack-dmg.html.
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!'
Now, lets just stop there for a minute. Since this book was published many decades ago, this is obviously very outdated diet advice. Plus, even without today's drugs, it is virtually impossible to gain 30 pounds of muscle in one month. Most natural trainers can expect maybe a couple of pounds or so a month.
Not to mention, milk, in itself might not be good for you, or most people, especially with the alternatives we have today, like brown rice and hemp protein, and at least better quality whey proteins and supplements like creatine etc.
Why Should I Read Any Further?
'Gallon-of-milk-a-day' or 'GOMAD' nonsense aside, the routine itself is a pretty good minimalist approach to putting some muscle on with relatively few exercises or even one you can use to get back in shape as the high-rep squats offer an incredible metabolic boost.
The routine is performed Monday, Wednesday and Fridays and should take no longer than 30-40 minutes. Start off with full ATG squats and hit a few warm up sets of 10 reps or so.
On the one 20 rep squat set, you want to choose a weight that you could do comfortably for about 15 reps.
The following five are to be done rest-pause style, doing the first 15 reps, then taking three or so breaths and then another rep, then three or so more breaths and another rep and so forth until all 20 reps are complete.
After this, you grab a moderately heavy dumbbell and do one set of cross bench pullovers for 20 reps as well, using a weight that will allow you to complete all 20 reps in good form. Strive to add 5 - 10 pounds a week to the squats, and you will gain some serious bodyweight.
Again quoting author Randalll Strossen 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. '
What follows is the original is a reworking of the classic routine.
The Super Squat Routine - The Original:
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
The above routine is the ultimate 'hard gainers' routine and was done 2-3 times a week.
The Super Squat Routine - Minimalist Version:
Squat - 1x20 supersetted with cross bench dumbbell pullover - 1x20
Dips - 2x fail supersetted with Chins - 2x fail
Do this 2-3 times a week!
The Super Squat Routine - Version Two:
Workout A
Squat - 1x20 supersetted with cross bench dumbbell pullover - 1x20
Bench press - 2x6-8 supersetted with Bent barbell - rows 2x6-8
Military press - 2x6-8 supersetted with Barbell curls - 2x6-8
Cooldown: crunches 2x fail
Workout B
Squat - 1x20 supersetted with Cross bench dumbbell pullover - 1x20
Dips - 2x fail supersetted with Chins - 2x fail
Hang cleans - 2x6-8 supersetted with Barbell tricep extensions - 2x6-8
Cooldown: reverse crunches 2x fail
The Original Super Squats Bulking 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 two 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, rice, potatoes or sweet potatoes
green vegetables
1 glass of milk with whey powder
Snack
one cup whole grain cereal, cream of wheat/rice or grits
1 glass of milk with whey powder
Combining one of the above routines with the Mediterranean Diet or the Perfect Health Diet is a much better idea!
Look hot from behind with booty-boosting exercises that strengthen the junk in your trunk, thanks to super toning tweaks on the traditional squat
By Ashley MateoYou know what the fastest way to a tighter, stronger, curvier, perkier butt is? Squats..and lots of 'em.
But, let's be real, no one wants to do endless repetitions of basic, up-and-down squats (even though they work virtually every muscle in your body..as long as you're doing them correctly!). The secret to real results lies in switching things up. That's why we tapped Alex Silver-Fagan, an ACE-certified Nike trainer based in New York City, for a refresh on the basic squat, plus 15 variations that'll make you rethink getting low.
Better yet, all of the squats ahead are part of our 30-Day Squat Challenge, a month-long program that will get your rear in gear for the rest of bikini season, and beyond. Get familiar with 'em now, then follow Silver-Fagan's plan—you'll look bootylicious before you know it!
How it works: Add any mix of these moves to your routine and perform the indicated number of reps and sets.
Total Time: up to 30 minutes
1. Basic Squat
Start in a standing position, feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.
B.Brace your abs, push your hips back and bend your knees, lowering the body into a squat. Pause at the bottom, then push back up to the starting position.
Reps:15-20
2. Glute Kickback
Stand with your legs shoulder-width apart. Sit back into a squat, keeping your weight in your heels, and clasp your fists together in front of your chest.
B.Lift your left leg straight behind you, keeping your hips square. Return to the squat position and repeat on the other side. That's one rep.
Reps:15-20
3. Jack to Squat
Stand with feet hip-width apart, hands clasped at your chest, arms bent. Squat until thighs are parallel to the floor.
B.Staying in the squat, jump out, landing with feet wide. The lower you are, the more challenging this move will be. Jump back to starting position. That's one rep.
Reps:15-20
4. Squat to Burpee
Start in a squat, feet shoulder-width apart, hands clasped in front of you.
B.Lean forward while maintaining the squat position and place your hands on the floor.
D.Jump legs back into squat position, then explosively power off the floor to jump as high you can, arms extended straight overhead. Land back in a squat. That's one rep.
Reps:15-20
5. Squat Tuck Jump
Stand with feet hip-width apart, toes turned out, arms by sides. Lower into a squat until butt is parallel to the floor and extend arms slightly behind you.
B.Jump straight up, bending knees in front of hips and swinging arms forward to tap tops of thighs with elbows. Land in a squat. That's one rep.
Reps:15-20
6. Sumo Squat
Stand with feet wider than shoulder-width apart and toes slightly turned out. Place hands on hips.
B.Push hips back and squat down, keeping chest up and knees out. Then stand back up to starting position. That's one rep.
Reps:15-20
7. Reach on Toes Squat
Stand with feet wider than hip-width apart, knees and toes turned out slightly. Lower into a deep squat, pushing hips back and reaching fingertips to the floor, keeping spine naturally straight, chest lifted, and eyes focused ahead.
B.Push back to standing position, then extend arms straight overhead, keeping them close to your ears as you raise up on your tiptoes. Return to start. That's one rep.
Reps:15-20
8. Surrender Squat
Stand with feet hip-width apart and place hands on head, elbows pointing out. Lower into a squat until thighs are parallel to floor.
C.Lower left knee to the floor.
D.Step right foot forward, knee bent at a 90-degree angle. Step left foot forward to return to starting squat position. That's one rep.
Reps:15-20
9. Oblique Squat
Place hands on head, elbows pointing out. Stand with your feet shoulder-width apart and descend into a squat position.
B.Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee. Return to start, and repeat on the other side. That's one rep.
Reps:15-20
10. Jump Squat
Stand with feet shoulder-width apart, hands clasped in front of chest, and descend into a squat position.
B.Explosively push upward, jumping as high as you can. Make sure to drive through heels and not toes. Upon landing, immediately squat down. That's one rep.
Reps:15-20
11. Narrow Squat
Start in standing position, hands clasped in front of chest, feet together.
B.Lower into a squat until thighs are parallel to floor. Hold, then return to start. That's one rep.
Reps:15-20
12. Pistol Squat
Stand upright with feet shoulder-width apart. Place heel of left foot on the floor slightly in front of you, toes up.
B.Raise left leg in front of body as you push hips backwards and bend into a squat on the standing leg. If necessary, extend arms in front of you to assist with balance. Lower hips as low as possible, keeping front leg lifted. Push back to start. That's one rep.
Reps:15-20
Super Squats Program Pdf
13. Curtsey Squat
Stand with feet hip-width apart and elbows bent, hands clasped in front of chest. Lower into a squat, thighs parallel to floor.
B.Step right foot back and to the left, and squat an inch lower. Return to starting position. Repeat on the opposite side. That's one rep.
Reps:15-20
14. Split Squat
Stagger your stance, with front foot 2-4 feet in front of rear foot. Stay on the toes of rear foot.
B.Lower hips until front thigh is at least parallel to the floor. Push through the front leg's heel, and drive the hips and knees upwards, to return to the starting position. That's one rep.
Reps:Super Squats Book Pdf
15-20
15. Isometric Squat
Stand with feet hip-width apart and arms by sides. Squat, clasping hands in front of chest, elbows bent by sides.
B.Staying in the squat, extend left leg out to the side and tap toe to floor. Return to starting position, then repeat on the opposite side. That's one rep.
Reps:15-20
16. Pop Squat
Super Squats Pdf Download
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A.Stand with feet wider than shoulder-width apart and toes slightly turned out. Clasp hands in front of chest.
B.Explosively push off feet, bringing them together as you jump into the air, arms extended at an angle behind you. Land back in the squat position. That's one rep.
Super Squats Pdf
Reps:Super Squats Pdf
15-20