Iron Roots - Ep. 14 - Super Squats: Gain 30 lbs of Muscle in 6 Weeks

Рет қаралды 13,973

PLAE

Күн бұрын

Zach Even Esh dives into a book that claims you can put on 30lbs of muscle in 6 weeks doing this...

Пікірлер: 55

@andyshelton4026 2 жыл бұрын

The 5x5 was a follow on to the 20 rep program. Each program to be for 10-12 weeks. They are complementary.

@KingVin712 3 жыл бұрын

Did my first 20 rep set with 65% of my max today. I am doing this to get into shape for the summer and also to overcome a massive plateau in my squat. First day, not that bad, but I know adding 5 pounds every workout is going to get brutal real quick.

@alexwilliams5587 2 ай бұрын

Amazing video, my best 20 rep is a little over 300lbs back when i was 16, with some knee sleeves and a belt. 3 years of olympic lifting later and coming back to some 20s soon, hoping to get to 365+, heel elevated highbar, little more hones than last time These work like magic, combined with some old school, hard work and compound lifts, your body will have no choice to adapt

@4sams 9 ай бұрын

Thank you...I am newly motivated by your testimony...

@hardburke4910 3 жыл бұрын

This book was a massive inspiration to me back in the 90ies! It also gave me the first insights into the history of strength sport as well. In 2018 the author of this book came all the way from America to my home gym for a visit! He also signed my old Super Squat book - if someone would have told me this in the 90ies I would have called him crazy ...

@hardburke4910 3 жыл бұрын

Btw, I'm from Germany - the meeting was pretty special....

@PETAAAGAMING Жыл бұрын

Sehr geil!

@robertpinsonneault401 11 ай бұрын

Psychologist author Dr.Randall Strossen knew how key the burning passion and desire was!

@hardburke4910 11 ай бұрын

@@robertpinsonneault401 Yes indeed! This book is in some ways similar to the "Keys to progress" . Both books take a look back into the history of the sport and put an emphasis on the aspect of desire/and at times freaky behavior! 😊

@ModernMountainMan Жыл бұрын

I did this routine in my off season training between my junior and senior college football season. I was never in better shape that that off season.

@jwinchester1320 9 ай бұрын

Been doing the 1x20 squat 3 times a week now for a couple weeks. I really like it. It’s challenging and it’s working. Legs are already growing and I’ve been adding weight to the bar 3 times already. I’d say drop the milk bullshit, though. If you like farting all day then go ahead but I’d suggest just getting your 200-230 grams of protein in. It’s a challenge, but it’s really not that brutal. It’s only one set and I’m pushing really hard too. I do what I can barely squeeze out 10 times then myo set up to 20. Even adding weight I’m starting to feel like I can get even 25 or more now just after a couple weeks!! The rest of my workout is pretty intense as well. Imo I say do it for sure but drop the milk 🥛 Edit: let me add I’m 47 years old and work construction as a concrete carpenter. So even an old fuck like me can do squat myo sets and get gains.

@Jafmanz 8 ай бұрын

If you are adding weight and feel like you can do 25 reps then what the fuk are you doing??? Because it is not this programme!!!

@GWW-o1f Ай бұрын

I checked your page. No vids of squat sessions!! (?)

@thegundampilot01 4 жыл бұрын

Z, did a 32 rep squat on my bday this year at bodyweight (155lbs). And I think that was my last 20 rep squat weight as well.

@leo8505 4 жыл бұрын

I’m starting that program today

@punttijulle 4 жыл бұрын

Im 15 and just did 120kg for 20

@dudemilky8162 4 жыл бұрын

Hey man dig your channel you remind of of many of the great coaches ive had growing up! Hearts in a good place. Inspired me to try a round of these now that gym is back open. Theres a video on my chanel of 190lbs. Ill keep uploading til i reach 270. Thats was as heavy as i got for twenty in highschool.

@crazy8six 4 жыл бұрын

Started super squats last week 💪🏾currently at 250# x20

@PlasmaSnake369 3 жыл бұрын

That's good

@jf6414 4 жыл бұрын

Hi Bro; Great job! You earned subscribr and like. Respects from Venezuela!

@ANTN96 5 ай бұрын

Due to me having a 600g muscle (and strength) imbalance between both legs, I do 20 rep step ups instead of squatting. I also substitute BTN press with Cable Upright Rows.

@5_C_G 2 жыл бұрын

Yes, get away from the fancy stuff. I'm going to start this and implement iron wolf workouts.

@Vogav 3 жыл бұрын

Never knew what I should eat tbh. Been gaining muscle slowly. Putting a new trainee on the program tomorrow, and going in on the nutrition with him.

@stephen8996 3 ай бұрын

You were training others before you even knew how to eat to gain muscle?

@Vogav 3 ай бұрын

@@stephen8996 nope, this was my first time. Never trained people I didn't know, only ever trained friends. Like, I knew I should eat a lot and drink a gallon of milk, but I never knew how to do it before this video. It's been two years as well, so I've already gotten the hang of it

@PlasmaSnake369 3 жыл бұрын

I first started lifting weights when I was about 22, the only sport I did in high school was distance running. I did the super squats routine and drank a lot of milk and I gained about 20 lbs in a month. A lot of it was fat though and some of the fat around the belly button never went away even when I get real skinny.

@oldnatty61 Жыл бұрын

Did you even read the book?

@christopheryoung1421 4 жыл бұрын

"Basic blender bomb" haha love it,

@Triple_J.1 3 жыл бұрын

One Gallon 1% Fat Milk: 1648 Calories. (%from) 128g Protein. (32%) 192g Carbs. (47%) 39g Fat. (21%) Those ratios are actually quite good for a beverage that is easier to consume than dry boneless skinless chicken breast meat. Keep in mind 1%, or better yet skim milk, is required to meet the above. As Whole (3.25%) Milk has 2,400kcal per Gallon and all the extra calories above 1% milks 1,650, comes from fat alone. You also lose a point or two of protien, as it's offset by the extra fat content. But interesting to consider. Maybe half gallon skim milk, Along with a dozen eggs? See:36 eggs a day diet benefits. I'm not certain about super-sets at very low 55-65% of 1RM? This works brilliant if you're on various steroids for certain, and much of the old school advice comes from professional body builders of that era who were using all sorts of drugs. It's not going to help you for a natural lifter, it's been unequivocally proven in countless dozens of studies that all-natural (diet only) lifters should perform squats at >90%1RM only once or twice a week for best effect. But I'm not a professional and I only derived that information from reading some compelling research. Lol.

@rokpopit 2 жыл бұрын

did you try it is the real question here

@baronmeduse 5 ай бұрын

I still do 20 rep squats. My last session, last Wednesday, was with 120kg. I'll be 50 years old next year. Btw the standards for milk and meat production are probably better now than they were in the 70s, certainly here in the EU. Much more hormone and antibiotic use back then.

@BosseInTheGarden 5 ай бұрын

That is reversed here in the USA

@baronmeduse 5 ай бұрын

@@BosseInTheGarden I see. That's unfortunate.

@MrBlack-wt5er 3 жыл бұрын

Some of us are lactose intolerant, it happens to most people...

@g9g9g9 9 ай бұрын

Galactosemia. I have to go plant based.

@SpacebattleshipAlex 4 жыл бұрын

Great video and review.

@GWW-o1f 5 ай бұрын

OMG!! I have never seen this! I put on 30 lbs of solid in EXACTLY 28 DAYS.. I write it on the fitness channels.. nobody believes me.. AT ALL. Yes.. I drank over a gallon/day. I was age 37 in 2013. I ate 12 to 20 eggs/day.. lbs of all meat.. tons of raw vegetables. I went from 189 lbs to 230. I had a back injury . I did legpress, 16 minutes/day, then full body. It was like steroids. I'm trying to do it again. Everybody gets angry all re: legpress. I'm trying to do it with squats, now. Being tall, it's very difficult.

@patitix22 5 ай бұрын

how many days a week did you train, can you share your workout routine please, thanks

@GWW-o1f 5 ай бұрын

@@patitix22Yes! Absolutely!

@AgentSmith001 4 ай бұрын

You no way put on 30lbs of pure muscle in 30 days,even with Steroids 😂

@GWW-o1f 4 ай бұрын

@@AgentSmith001 no.. I did. Your laughing/crying emoticon use is stupid and stunned. You're like an infant.

@GWW-o1f Ай бұрын

I couldn't find this for awhile. My routine averaged 16 minutes using the legpress machine.. I built up to 13 plates/side by the 28th day. Started at 4/side. I drank nearly 1 gallon of water during a workout. After the legpress session My shirt was soaked in sweat. I mean FULLY soaked. If it wasn't soaked.. I knew it wasn't intense enough. After that I'd do the front leg raise machine.. full stack, around 100 reps, controlled. Then 3 sets of 12 and maybe a set of eight, not including warmup for the hamstring machine.. worked up to the full stack on that. I'd hit at least 3 excercises for bi's.. then 2 or 3 for tri's. I'd hit everything, varying the routine only slightly, each time. I had a lumbar injury.. so I didn't squat. I did all kinds of strict cable rows.. then lat pulldowns.. ALL STRICT. Shoulder presses.. oh.. also a seated ab "crush"/crunch machine.. 50 reps+.. then a machine that was the opposite for the spinal erectors or whatever. I tried deadlifting 500 lbs with no warmup. It was the 2nd time I ever tried deadlifting. 500 lbs was absolutely EASY. The key thing, I believe was the legpress.. doing it really intensely.. sone reps were painful on the quads.. and eating MASSIVE amounts. I started at 188 lbs.. by day 28, I was 230 lbs. I should have kept going. Sorry.. nothing magic.. and everyone puts down legpress.. it's what I could do at the time. I was 37.. 2013. I KNOW I could have gained even more in those 28 days. It's BEYOND possible. I never took a single day off. It wouod have wrecked it.. I could tell. You do full body and keep yourself in an anabolic state (natural).

@AgentSmith001 4 ай бұрын

Anyone who can train 2hrs straight, no talking or scrolling on phones doesnt teain hard / intense enough

@NewEnglandInSeattle 10 ай бұрын

I've been doing it for 3 weeks,but I substitute milk for heaping spoonfuls of peanut butter. I can't handle milk. I don't know about putting on 30 pounds of muscle, but my strength has gone up noticeably. Week 1 I did 225 for 20 followed by 315 for 5. Today, week 3, I did 230 for 20 and followed it up with 315 for 7. So that's where I'm at with this program right now.

@stevebrookes2887 Жыл бұрын

I weighed 143 lbs. squating 315lbs. 20 times when I was in my 20s! i was an animal!

@MrDeanmfitz Жыл бұрын

Sure

@nikitaw1982 Жыл бұрын

i was 14 and got to 30 push ups in 2 weeks. i'm annoyed i didn't commit to a program to get big all over. My brothers a beast though which is good. I wonder how common this is if people just put in 3 to 6 months of consistent diet and training.