Randall Strossen Routine


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Randall Strossen Super Squats Program

Who is Randall Strossen?

Randall Strossen is the “doctor of power.” Strossen, who was a columnist for Ironman, is the editor-in-chief of the MILO Journal, which bills itself as being for the “serious strength athlete.” The magazine, of whom Strossen is the publisher as well as editor, focuses on strong man competitions and top lifts. And as a psychologist (that’s the field in which he earned his Ph.D), Strossen focused on the mind as well as the muscle to build the body, creating IronMind Enterprises.

MILO is a great journal but the real reason you may find Strossen interesting is his book on building muscle mass. The book, titled Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks is the definitive guide to packing on real muscle mass and strength in a short period of time.

What is the Randall Strossen Super Squats workout routine?

Strossen zeroes in on the one key factor for packing on muscle fast - squatting. And Strossen hits the target dead center with the squat. Boyd Epley, founder of the National Strength and Conditioning Association (N.S.C.A.) states that “the squat is the best exercise to develop lean body mass.” And Strossen takes it one step further, pushing a squat routine that develops that lean muscle mass as fast as possible.

Strossen has the user perform a fairly basic training routine. The heart of the training is the squat. However, not just any squat is used. The featured squat in this training is a 20 repetition monster, followed up with breathing pullovers. These are the training tools employed by the lifters from a bygone era, but they still work today.

Strossen has the trainee perform the high repetition squat session three times a week, taking a day off for rest between each workout. To make the workout as effective as possible, it is important to use a weight load that challenges the body strongly. The weight should be heavy enough so that the final five repetitions are difficult to perform.

Strossen compliments the squat training with dietary advice, particularly milk. He advises taking anywhere from half a gallon to a gallon of milk a day - again, another smart technique from the old training days. Michael Mooney notes “milk is even more effective than egg protein. As many old-timers would guess, milk may very well be better for growth than egg. . . the Insulin (effect of milk) can play a major part in the production of bigger muscles.”

Strossen advocated a fairly basic routine to go along with the squatting - a few sets of bench presses and presses behind the neck, along with some rowing and deadlifting. But the key to his workout is the high repetition squat.

Note: For more information on High Intensity Training see The Colorado Experiment Workout


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