I was looking through some of my old workout books and came across “Super Squats” by Randal J. Strossen. I did this routine more than once over the years. Without a doubt, it is the most difficult system I have ever tried.
Something that bothers me about my workouts is the concept of failure. Its always a question. Did I push hard enough? Did I stop too early? These questions are very difficult to answer. After all, unless you drop dead, what is failure?
That is one aspect of the 20 rep squat system that gets overlooked. Failure is not the issue – overload is. No one in their right mind would take their 10 rep max weight and do 20 reps. If you complete the set there is no doubt that you went to the wall.
I train alone in a home gym with no partners. No one to yell at me to get that last rep or two. Sometimes it leaves me wondering if I’m training as hard as I should. As brutal as the 20 reps are, they leave you with no doubt that you accomplished something.
Its been many years since I gave this routine a go. Time for another try. What will it do for a 40-something weight lifter. I’ll let you know.
In the mean time, here are a few good articles I found on the subject.
20 Rep Squats – a aggregation of lots of good info about the 20 rep squat routine, as well as spelling out the pain in no uncertain terms.
20-Rep Squats: The Brutal Path To Massive Gains! – a great article with an optimistic tone. This one gives a good overview of the diet involved and another good tip about trying not to shit yourself. Fun, fun!
20-REP SQUAT TRAINING – the great thing about this article is that it points to a few people who experienced fantastic growth with this method.
The 20-Rep Squat Routine: Old School Strength Training – another blood and guts description of the method. Author refers to the system as the 20 rep challenge. I’ve never thought of it in that context. Almost like you do it on a dare.
THE MYTH BEHIND SUPER SQUATS BY RANDALL J. STROSSEN – in the interest of fairness, give this article a read to get a negative view of the program.