Introduction: The Brutal Simplicity of Super Squats

In the golden age of strength training—before apps, gimmicks, and 12-week “shred” plans—there was a program that promised size, strength, and mental toughness with just a barbell and iron will.

It was called Super Squats, and it’s not for the faint of heart.

Developed in the 1980s and detailed in Randall J. Strossen’s book Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks, this program became a rite of passage in old-school gyms. It revolved around one simple idea: 20-rep breathing squats, done once or twice a week—followed by heavy eating and full-body support lifts.

Why haven’t more people heard of it? Because it’s brutally hard, humbling, and doesn’t market well on Instagram. But if you want results that last and a mindset forged under the bar, this is one of the best programs you’ve never tried.

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Why It Works

• High-effort, low-volume: Unlike typical hypertrophy programs, Super Squats asks you to give everything to a few sets, especially that single set of 20 squats.

• Progressive overload, weekly: You add 5 lbs to the bar every session. No guesswork.

• Full-body stimulus: Squats tax everything—quads, glutes, back, lungs, and your mind.

• Recovery built-in: Most versions are done 2–3 days a week, allowing recovery to match effort.

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How to Perform and Progress 20-Rep Breathing Squats

The 20-rep breathing squat is the brutal heart of the Super Squats program. It’s not just a set of squats—it’s a test of willpower, lungs, and raw grit.

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🔧 How to Perform the 20-Rep Breathing Squat

1. Use your 10-rep max weight.
Yes—your 10-rep max. The same weight you’d normally struggle to get for 10 reps… you’re going to squat it 20 times.

2. Perform the first 8–10 reps as normal.
These will feel hard but manageable.

3. For reps 11–20, pause at the top and take deep breaths between each rep.

• Take 3 to 5 deep breaths between reps.

• Stand with the bar on your back—no racking.

• Focus on breathing in deeply through your nose, exhale through your mouth. Expand your chest and brace.

4. Maintain perfect form and mindset.
Every rep must be deep and controlled. The mental challenge is not to rack the bar early. You do not quit until all 20 reps are completed.

5. After the set, rest as long as needed.
You’ll be winded, possibly shaky. Sit down, catch your breath, and then move on to light dumbbell pullovers or other accessory lifts.

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📈 How to Progress Weekly

The beauty of Super Squats is in its brutally simple progression model:

Add 5 pounds to the bar every session.

This is called linear progression, and it works because you’re only doing one top set—and you’re forcing your body to adapt under heavy load.

Example (Week-by-Week Progression):

You can stick with this weekly increase for 6–8 weeks depending on your recovery and nutrition. Some lifters gain 10–20 lbs of bodyweight and serious muscle in this time.

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🛠 Tips for Success

• Use a belt once the weight gets heavy—it helps maintain form under fatigue.

• Breathe like your life depends on it—because it might feel like it does.

• Don’t skip warmups—your body needs to be primed before this battle set.

• Don’t sandbag the set—get full depth and keep the bar on your back no matter what.

• Fuel your recovery—eat at a surplus and prioritize protein (some old-schoolers drank a gallon of milk a day—GOMAD).

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Final Thought on 20-Rep Breathing Squats

20-rep breathing squats are a mental and physical crucible. You take your 10RM, squat it for 20 reps, and breathe deeply between each rep starting around rep 10. Progress comes simply: add 5 lbs each week, rest adequately, and fuel your body.

It’s old-school, unforgiving—and unmatched for full-body growth and toughness.

 

Example Programs

🗓 2-Day Super Squats Program (Ideal for Beginners or Busy Schedules)

Day 1:

• Back Squat – 1×20 (use your 10RM and breathe deeply between reps)

• Pullovers – 1×20 (light weight, stretch chest/lats)

• Overhead Press – 3×8

• Chin-Ups or Lat Pulldown – 3×8–12

• Calf Raises – 3×15–20

• Optional: Barbell Curls – 2×10

Day 2:

• Deadlifts – 3×5 (heavy)

• Dips or Bench Press – 3×8

• Barbell Row – 3×10

• Ab Wheel or Hanging Leg Raises – 3×12–15

• Optional: Shrugs – 2×15

📌 Add 5 lbs to your squat each week. Sleep and eat aggressively (the book literally recommends a gallon of milk a day—GOMAD—for hardgainers).

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🗓 3-Day Super Squats Program (Advanced or Recovery-Optimized)

Day 1 (Heavy):

• Back Squat – 1×20

• Bench Press – 3×8

• Bent Over Row – 3×10

• Pullovers – 1×20

• Barbell Curls – 2×12

Day 2 (Recovery/Support):

• Front Squats – 3×5

• Incline DB Press – 3×10

• Lat Pulldown – 3×12

• Farmer Carries – 2 rounds of 60 feet

• Hanging Leg Raise – 3×15

Day 3 (Pull Focus):

• Deadlift – 3×5

• Overhead Press – 3×8

• Weighted Chin-ups – 3×6–10

• Calf Raise – 4×15

• Dumbbell Pullover – 1×20

💡 Rest at least one day between workouts. Sleep 8+ hours, and eat like it’s your job.

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Key Takeaways

• Super Squats works because it’s brutally effective, not because it’s trendy.

• The 20-rep squat builds mass, resilience, and work capacity in a single set.

• Programs are simple, scalable (2 or 3 days a week), and ideal for lifters stuck in a plateau.

• Nutrition and rest are non-negotiable—this program is only as good as your recovery.

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Bottom line: Super Squats is not glamorous—but it’s transformative. Whether you’re a seasoned lifter looking to reignite growth or a committed beginner ready to test your limits, it’s a program that earns your respect under the bar.

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