Starting the supersquat routine

[bigbob111]

I recently got that book "Super squats" by Strossen. its a short read but im trying out the advice and already seeing results. At first I was thinking to myself "how the hell am i going to get 2 quarts of milk a day?" Downing it in small glasses throughout the day certainly helps, as does the killer workout. I think I can feel a little mass already, not just on the legs, but around on arms and shoulders, chest, and midsection too.

Just couldt resist and had to grope myself with satisfaction of a job well done

Ill try too keep updates and record progress over the next 2 months, but is anyone else doing the same? just follow the pricipal of every 2nd day a squat day, and every meal supersized washed down with milk.

[toleatherman]

I'm going to the market today to buy quarts of milk . Good thing tomorrow is squat day. . Guess I'm going to love doing them every other day now. Anyone else have experience on this program! Even if I can nail 15-20 lbs in 8 weeks, that would be cool.

[wolfotehmoon]

Doing it, sorta. 20 rep squats every workout, and then I'm experimenting to see what works. So far, it's looking like pull-ups, dips, some bench, and deadlifts. I can't store more than 3 bottles of milk at a time in my mini-fridge, so that's about all I get a month. Hopefully I'll get some moderate growth and some nice strength gains. I'll know by spring break.

[bigbob111]

Ive gained just over 6 pounds since last weigh in!

Thats almost a pound a day, I can feel the extra muscle bulk spread out all over the place, but mostly in the ass.

Im getting close to hefting up my whole bodyweight on that solid steel rack. The diet is not feeling good inside, im getting full beyond reasonable and i think it started moving the wrong way when i did some ab crunches.

[inflated]

This is one of the best workout and diet plans for those who want to put on size. It works best if it is followed religiously.

[bigbob111]

I dont feel stretched out anymore with the diet so maybe thats a good sign. My gradual increase in bar weight to squat with is slowing down now at same total bodyweight, but still planning to add slightly more day after next.

Word of advice to anybody also considering to up the diet: get some recepies planned out first unless you want to be bored with eating too.

[bigbob111]

im now the heaviest ive ever been before. Maybe its the creatine, the high protein, or the new routine, but ive broken a platau. 11 pounds in 2 weeks is incredible for me and my abs are still showing. At first i didnt believe this would work so much, but just doing one set every 2nd day of heavy squats for 20 reps really does stimulate growth all over. Im adding an extra 5 -10 pounds per squat session too, my next landmark will be hefting up 100% of my bodyweight, no worries.

unfortunately, im lugging a little extra with bar dips and pullups, looks like i wont be able to break my personal best with those two anytime soon

[msldan]

11 pounds in 2 weeks!

* fans himself *

[bigbob111]

Now its up to 13.2 pound increase! Im also lifting more in other excercies too. From now on its as much as i can in 6 reps for maximum strength. 220Lbs for a bench press routine is no longer out of the question. It just hit me that its like lifting up another person! I honestly never guessed I could do that.

[inflated]

Originally Posted by bigbob111

Now its up to 13.2 pound increase! Im also lifting more in other excercies too. From now on its as much as i can in 6 reps for maximum strength. 220Lbs for a bench press routine is no longer out of the question. It just hit me that its like lifting up another person! I honestly never guessed I could do that.

Super squats is a difficult program but it gets results--good luck to you and keep with it.

[WhoDunIt]

WOW, great going guys!

[toleatherman]

Up 10 pounds today! I'm pumped

[bigbob111]

the supersquat routine says "gain 30 pounds of muscle in 6 weeks" So im halfway there. I wonder what im going to do to get past the next level...

[BIGJOEY]

the weight your gaining is not all muscle. a percentage will be water etc. Nobody can add 30 lbs of muscle in 6 weeks. if you don't believe me look at any good medical website or go to the grocery store and put 30lbs of lean beef in ur shopping cart and see if that what you added. Also you should have gotten your body fat checked before you started that way you would know what gains are lean and which arent. By the way 2 quarts of milk is 1/2 gallon whic h means your only increasing your protein intake by 64 grams. 3 4oz lean beef burgers will do the same amount of protein.

[bigbob111]

Now that you mention it the 19 year old me didnt carry as much fat as i do now at 25. But ive still made some definite muscle gain that probably wouldnt have been possible without a little bulk gain. At least I get enough cardio to keep it under control, still its a great feeling of achievement.

Besides its not like Ive lost sight of my ab ridges.

[bigbob111]

Ive let my diet slip over the past couple of days, likewise didnt seem to be much hevier according to the scales. My stomach is not as full as it was last week, I miss the musclegut feeling. Planning ahead now with meals to prepare them in advance. Ive still lifted more than ever with the strength training, Im so excited about it all. Sadly I dont have anyone to sponsor me directly to make me grow. Maybe I should become a personal trainer?

[bigbob111]

I did a bit of unsuccessfull experimenting these past 2 weeks. First trying to pile on as many extra plates as possible to try to make progress as fast as possible, apparently. I overshot the sweet spot for loading an ideal weight for myself and likewise didnt achieve much progress by comparison. It is a core principal of the supersquat routine to load what you normally squat for 10 reps and do 20 instead. 170lbs is my target lifting weight fron now on, only increasing perhaps once a week or so to test the limits. Also going back to the old fashioned way with 5 sets of 15-20 did make a limited but unimpressive change.

Going back to using a slightly smaller weight instead of the collosal poundages we all like to fantasize about suddenly rekindled the original rate of progress.

As another tip, the extra milk in the diet seems to be the biggest nutritional change. I dont think the protein poweder is being absorbed properly since i started loading it only after i started heavy lifting, but adding the supplement dosnt seem to give a boost. Its not easy to verify this, but maybe if someone wants to experiment with this we could try the supersquat routine without the milk diet, or try the milk diet with a usuall routine without the supersquat component. Its just and Idea.

[bigbob111]

Its past the halfway point already, but after a little slowing down in progress things still appear to be working positive. 30 pounds in 6 weeks - maybe. 20 pounds in 4 - certainly. Im still eating more than ever now, but im not sure my body can gain mass at the begining rate like that again. We will see....

[bigbob111]

Does the supersquat routine work? YES
Does it add 30 lbs of muscle in 6 weeks? SORTA

Its been a complete success with me, even though I didnt end up freaky huge, I packed on muscle everywhere. I highly recommend it to every man to try to pump out heavy squats whenever he can!

Im also free to discuss other routines with anyone who wants to chat

[msldan]

So, bigbob111, how much did you gain? Do your clothes fit differently? Tell all!

[bigbob111]

A few large size teeshirts are starting to get snug under the armpit, and most trousers are never wide nor high enough at the quads. In the end, a lean gain of 20lb or so has been more reasonable. However, I was not totally into the bulk gain diet all the time, and the I was not very well experienced with heavy squats until recently - sore knee, force of habit.

I am going to give it another go and stay with it continiously, but Im not expecting any further anabolic explosions like what initially happened. AND THATS TRUE !! you will experience an over all growth surge, even my forearms and neck grew from squating. Id say the reputation for increasing the bodies natural anabolic process is totally correct.

[msldan]

Wow! 20 lbs in 6 weeks! That's great. I bet a lot of people can tell. It's hard to hide 20 lbs of growth.

[smallboy]

Your progress sounds great! Very interesting. Makes me want to try it myself

[bigbob111]

Heehee, I noticed another book on the shelf today called the mens health guide to strength training "gain 16 pounds in 8 weeks". Maybe if they included the supersquat routine, they could proclaim 32 pounds in 8 weeks.