Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks

“Whatever our recipe might lack in complexity of volume will be more than recouped in intensity.”

– Randall J. Strossen, Super Squats

Until I started doing 20-rep squats I had always thought of myself as a hard gainer. In high school I’d come home from basketball practice and eat a whole frozen pizza and massive bowl of ice cream without ever gaining a pound. Between when I started lifting in January and the end of March, I’d only gained about 20 pounds. While I looked more defined, I wasn’t much bigger.

Then, in early April, I saw Danger & Play endorse Randall J. Strossen’s Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks. Initially I though the book’s premise sounded a little too Tim Ferriss-esque, still I bought the book and decided to try it out.

Two months and 20 some pounds later, I can wholeheartedly say that Super Squats is the best workout program I have ever followed.

At first glance the book seemed too simplistic and easy. There are no crazy exercises, Strossen doesn’t unveil some miracle supplement to take, there’s no out of place celebrity endorsement, and no one creates a silly acronym for the routines. This is just an easy to read and straightforward book about why you should drink lots of milk and make 20-rep squats the central part of your workout. That’s it.

Despite the program’s simplistic nature, it’s brutally difficult. The first time I completed a set of 20-rep squats I threw up on myself. Another time I stumbled and rolled the bar across my neck, causing me to nearly blackout. On a different occasion I forgot compression shorts and ended up ripping my boxers in half after my thighs swelled up.

If you’re looking to gain a lot of muscle in a short amount of time I highly recommend picking up a copy of Super Squats.

  • You do know it is physically impossible to gain that amount of muscle in that amount of time? Like, absurdly impossible?

    Assuming optimal conditions, a natural athlete can realistically only gain 2lb of lean muscle a months. And even that’s good going, 24lb over a year in excellent progress.

    I don’t doubt you’ve put 20lb on, but it’s definitely not 20lb of muscle.

    • Robert

      Oh yeah, it’s definitely not all muscle.

      While I put on some fat, it wasn’t like I transformed into John Goodman or anything like that.

      I’ll be posting more details on my gains and (most likely) pictures over the next few weeks.

      • Cool, look forward to seeing it. I incorporate squats into my regime these days, but I still haven’t learned to love them – years of not doing them are coming back to haunt me!

        • Robert

          I don’t really like them, but I figure it’s better to do them than skip out.

          • Ha, I love squats because of that awesome feeling after getting back up to the top on the last rep, but equally I get these nervous almost scared feeling when I’m loading up to the work weight.

            Still can’t get the hang of bloody front squats.

          • Robert

            I really have to pump myself up before I get going, the feeling of completing a set is second to none though. To repeat my favorite Mark Rippetoe quote:

            “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”

  • Excuse the typos, posting from my phone and autocorrect had a field day.

    • Robert

      No problem.

  • liam

    Awesome stuff man, well done, how about the mental aspects, mental fortitude gained? Im still on the fence about gaining huge amounts of muscle quickly.

    I done tim ferriss geek to freak protocol twice, both times for 6 weeks before i found it impossible to put another calorie down my throat, i got ‘big’ but got fat as fuck and the muscle didn’t seem like lean muscle, it was like it was just bloat. You not seen tim ferriss article with nate where he gained 20lb in a month? I’m suspicious……..

    • Robert

      Eating is by far the hardest part of the whole program.

      I gained a lot of body fat as well, except the program kept it from making me look too bloated (plus, I added in some sit-ups and leg raises).

      I actually just checked out Nate’s article the other day, It was an interesting read:

      • liam

        i was referring to nate from t-nation hah this is the article i was on about

        yea i done some looking for a legit supplement that actually increases appetite but haven’t found anything worthwhile.

        how much milk where you drinking? i found when im overeating to gain weight and then add milk, my fat gain accelerated massively.i now dont drink it on bulk.

        • Robert

          Cool article, I’m reading through it now.

          I drank between half and a gallon of whole milk per day. I put on some fat from it, but I’m also naturally ectomorphic and have a hard time gaining weight.

          Have you ever checked out the lean gains program?

          I don’t know too much about it, but I have some friends who swear by it.

          • liam

            yea I used it a couple of years back to lose weight.messed around with different styles over the years and have realised leangains isa by far the best, will be returning to it full time soon.

          • Robert

            Cool, I’ll probably have to try it in the future.

  • TFU

    Seconded on the lean gains recommendation. I don’t do leangains exactly (Don’t eat fruit or vegetables, just meat and dairy, and no supplements beyond protein), but did do the 16/8 fast + all meat/dairy as my nutrition and went from 168 to 183 in a little less than 2 months. I can’t say that it was all muscle because I don’t have a caliper, but it felt and looked like it. I’ve also been one of those people who can shovel whatever they want into their mouth and not gain any meaningful amount of fat.

    • Robert


      I’ll be checking out lean gains for my future workout goals.

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  • Cool book, I’ll definitely have to check it out.

    • Robert


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