Im adding these to the end of my squat workouts and they work wonders. I went from being able to do 185 for 10 reps to 205 for 10 reps in just one week
I've been doing this for week and 1/2 and the shit never gets easy and I'm well conditioned. I do it at 75% of my max. I just stumbled upon your video on this just now.
Yes finally a full video about this ! You are the guy who introduced me to this excercice so I didnt expect less from you. This is probably the hardest thing you can do yet its damn insane.
I was wondering why there was nothing about how many sets you do of these, but now that I did one set with 180 lbs i Can totally understand. And i already notice a difference in walking. I will continue doing this exercise, ty so much !!!
This worked better for me than maybe any other method ive used. When i started this i thought i was decently strong already i was young and lifted alot but i dialed the weight back for the twenty reps and the extra pauses for breathing so i started the program with 20 reps at 185 and it was surprisingly challenging even at that. Well i added 5 lbs each time and i tried to do it about 2 times a week give or take a session and it never stopped working it was always hard but i always made it through the next set with the extra five lbs each time. I kept going and went from 20 reps of 185 all the way till 20 reps of 350! The only reason i stopped was because i was afraid id throw out my back again and ive done that more and more on squat as time goes on my back is super frail now otherwise id have kept going i wish i could do this again but like i said my back is frail im afraid to
Very few people can (will) do breathers. Much fewer can do it for more than four weeks. Eight to twelve weeks is a good length of time to do it 2-3x weekly. It takes some real determination and that makes breathers so valuable on a physical and mental level, too. Another good effect of breathers is hormonal. That's why the original method included some upper body work in the same workout, to stimulate growth in the upper and lower body.
Done this for the first time today, those final 5 sets are just insane but its so worth it once you push through. I've never felt my rib cage inside my own body until now it was screaming. Topped that off with some pull overs. Since discovering this channel and changing my workout routine and diet to that of the silver/golden era I've never felt stronger and bigger. I have just started my first day on the steak and eggs diet. Can't wait to look like I've been ripped out of a 70s magazine.
@@silence1994 my squats strength has increased loads and my rib cage is definitely bigger, people comment on my rib cage all the time tbh, it's also made my vacuum pose a lot easier and better. I've done this every single leg day since watching the video
After beginning to ‘stall out’ on 5x5 I decided to try super squats and it is crazy hard. I used to be into ultra running and it’s the same kind of crazy you need. Just be stubborn and get the last few reps in. Super Squats has renewed my motivation due to the challenge but will have to see how it works in weeks 2 to 6....
Hi guys. Yes it did work, to an extent I made to the end of week 5 before I started to feel some serious squat flu. After two weeks of lighter training I did hit a pb. The weird bit was my deadlift also went up. Some muscle gain but gained a good bit of fat too. Tips. Eat well but don’t go crazy. Run it till you’re on the edge and hang there as long as you can. my son was born a few months later so haven’t been able to try it since. Now I’m getting back into proper training and feeling strong again.
I've bought the Super Squats book from Ebay due to arrive soon. Been squatting for years but never tried this, having tried Smolov jr and Russian Sq, I cant wait to start. Gonna give the book a full read first. Thank you for your channel it's amazing!
Amazing article from the time of Peary Rader - a forgoten secret weapon against lazyness and weakness. I incorporate this training techique for bike riding uphill ( climbing) . It's a Wonder 20 rep squats- 5x1/10x3/5x5 -reps × breathing followed by pullovers or bar hanguing. Thankx from Brazil Well done 👍⚡👏👏👏
I'll never regret running the super-squats program when I was a 20 year old skinny beginner. It was the hardest 6 weeks of my life, but I gained 20 pounds in this period without going up a waist size (150 to 170 lbs). I can't say that my ribcage got larger, but I feel like my torso became less flimsy and my joints became much stronger. This stuff works if you follow the diet protocols and put maximum effort in at the gym. You can achieve results that seemingly contradict what we know about hypertrophy and what's possible with our bodies, but you have to work HARD.
Im trying this for the second time. I'm on 152.5kg at the staet of week 4. I should end on 170kg, which will be a 5kg PB. Ita absolutely gruelling, but the feeling and size gains are second to none.
I don't have size or strength I do have grit. This is going to work for me in the long run cos it's that mental strength due to years of bs that will get me through these workouts. I've been I this 3 weeks now and just do this chest and this again (just one exercise each time plus the Rader pulls) and if tired or sore just rest (rather than doing five days refsrdless) started at 50kg cos had carona and it did me in and going up 2.5kg each time. I plan to get to 100kg then raise by a set of bar ends each time 0.25kg I'm pleased after each work out because that's the first time I've lifted that weight for 20 reps. I'm looking forward to the gains I'm size and the gains in mental strength to get through it.
@@OsirisMusic hi I did then for a while but with my body type IE like Bruce Lee and my jobs that are always active IE waiter it's just not gonna help me build muscle. Also. 42. So my goal now is to do what I can IE 3 X sets of 10 of say 80kg (I weigh 70) and try put weight on first. I've put five kg on and an am around 23% I'm 5'9. A guy may look better bigger but In the long run it's no good for the joints or the heart. Drs say I'm average weight for my height and I can out run young lads and have good stamina so not gonna worry about it. The amount of rest id need to have to get bigger would bore me I'd rather be out on my bike. So if the options are enjoy my life or look better for others then I choose me. I can always pay for women by working hard
I really need that someone do a before and after of this. This really seems to be some hope for people with pectus and I've never seen anyone mentioning it as a treatment to that
Do we see cases of lifters getting results that are mid-late 20's? I want to see if I can make some growth. Any knowledge or responses would be much appreciated. Thanks
I ran this program last year (I'm 46) and although my rib cage didn't expand my strength BALOONED. After a LONG layoff from training (7 years if not longer) I decided to get back into May 2022. I was going good for about 7 months and feel back into my habits of not going consistently. After about 6 months of screwing around I came across Super Squats......I ran the program off and on for maybe 5 months and went from 255 for 20 to 345 for 22. Mind you my diet wasn't the greatest and I don't have the best sleeping habits.....but the one thing i have in my corner are FREAKISH Genetics. My one rep max was 475 which I think is respectable for my age and I'm also a lifetime natural. All in all if this program did this for me I can only imagine what it could do for you. Give it a try. By the way my lifetime squat PR is 630 at 28 at 208 pounds. When I finished my S.S routine I was hovering around 190 to 195......im usually around 185 when not working out.
So I' m going to try this once a week on the day after three days from leg day. Only one set of 20 reps squats right? And after that one set of pullover. Is this all right?
I hold hope that I will still be able to expand my rib cage later in life, but if not good thing I am in my really early twenties still, I better start now... When I think about it I'm pretty sure I'll still be able to in my late 20s and perhaps early 30s, as my father stopped growing around then and my mother had an extra growth spurt around then, though I'll take efforts to balance my hormones ect and that might just help too.
Put it this way: the best time to start is now, because now is as young as you'll ever be. And even if you don't get the crazy ribcage expansion like is shown here, you'll benefit from the breathing pullovers in your pecs, lats, serratus, even triceps and abs. Pullovers can really help your posture and build a visual sense of a large, imposing chest. The squats help activate overall muscular growth.
I tried doing these in a front squat position, definitely felt harder even with lighter weights. I wonder if the ribcage expansion is any different having the bar in front rack vs on your back?
When you get tired doing the 3 breaths, it doesn't matter if you can't do 10, do the 5 breaths to be able to continue. Or make the load lighter for next set. 2 sets like this are more than enough. Maybe 1.
One set only, Once a week. Less frequently when you work up to truly working your guts out. That's the way to stimulate gaining lots of muscle. The rest of your routine (if you even do it on the breathing squat day) must be brief and low volume for sure; a "skeleton routine," obviously. Keep it up for at least 6 months to a year, with proper calorie surplus and sleep and you will literally transform yourself all over beyond recognition. And your midsection girth will remain nearly the same as before. Few have the balls to even attempt this. Those who do are among the few who smile to themselves whenever they are subjected to the majority of underdeveloped beta wannabes talking high volume training several times per week.
One set every week sounds reasonable..The way I would approach is to pick weight I can squat 40 times, but do only 20. Then work my way up with poundage progression to the bar (2kg) every week for months. I would never risk having my back and spirit crushed from a fucken one exercise.
I tried a set yesterday and had to reload all the way to 135 just to get through the set. At 205 and 175 I’d get to 12 reps and felt like I was about to pass out.
I do 20 squats add 20 pounds 15 squats add 20 pounds 10 squats(90 degrees) then I do 135 ass to grass for 30. Then I go up in weight every week. Monday 1 set of just 20 and Friday the pyramid.
I’d love to know what this would do to marathon runners. If just pick a weight u can only do 10 reps and do 20 it doesn’t have to be huge. I bet vo2 max would go through the roof. Would detract from their run training so how would u program it. Ditch the fast session and just do slow runs till get a decent weight with the 20 rep sets? I bet a lot of marathon runners would like a little more muscles…though adding shoulder muscles to a thin frame would probably tick that box and not add to much extra body weight they have to carry.
I first read about this superset in, of all things, a biker knife fighting book from the 1970s, Jenks' and Brown's _Prison's Bloody Iron_, though the way they described it, it was three deep breaths before every rep, and working your way up to a hundred rep set.
I've been experimenting with 20rep breathing front squats, and RDL with breathing shungs, rather then highbar, as my arms get numb after 12reps with high bar. 20reps with the front squat is a whole different beast. Although it requires more mobilty, the tension for the traps goes to my serradus and intercostals, I feel aches in my ribs towards the end of the set. as for 20rep RDL+shurgs, I've only just tried it now and it demands more from the erectors but also it is somewhat more technical to breathe timing wise for some weird reason.
@@anproof7937 I was away from training for a few months, but 20 repper front squats taxes the shit out of your thorax with light weight. I don’t have exact measurements but it was a excellent mass builder for a while but weight increase stalls rather quickly and my wrist started to hurt after a few months. 4/5 good stimulus, probably will redo it at least once when I’m feeling stalled.
Who says you have to do 1 breath for the first few then 3 breaths for the next 10? Breath as much an necessary to get the 20 reps done with good form (like the book says).
Can you also effectively or at least partially expand the ribcage just by breathing without any weights or by heavy breathing during running (in addition to heavy breathing squats etc.)?
I don't have a squat rack, let alone a safety rack in my gym-garage to do this with low back squats. Can I get some benefit from this program substituting front squats? Edit: built my own squat stands with a safety rope system.
I don't really see why the squat would expand the rib cage. I tried this today, and only hurt my back while standing around taking extra breaths. The pull-overs make sense though.
Have you ever heard of the original 1 inch arm workout? It was 12 hours not the famous 8 and Peary reader wrote about it probably back in the 50s or sixties I think you could do a whole video on that easily, it's a very old program almost as old as the squats and gallon of milk program
Push ups straight after a squat set feel great. If hang a TRX and do atomic ones even better again. I guess an alternative to 20 rep sets, another way to punish ur self. PS what’s a list of good pairings at cross for gyms that don’t put ur lower back at risk?
are you familiar with work of Laurence Morehouse and Leonard Gross? *total fitness in 30 minutes a week* They were proponents of 20 and 40 rep exercises based on their work developed from the 50's thru' the 70's
I'm 50, female, just started lifting weights in July of 2018(, lost a lot of weight in 2017) and want to really tone up now. Can I do a modified version so that I don't get a heart attack or worse lol? I want to increase metabolism and help my body gain muscle mass. Do I need this in the first place? Just stumbled upon this.
ella working your aerobic capacity is literally the best way to prevent heart attacks. Make sure your diet is in order if you’re worried about your heart health.
@@nickyb4444 thank you. Yes I do aerobic exercise and my diet is clean most days. I was concerned after reading about the breathing squat. It sounds like an extreme aerobic activity.
ella hey don’t feel guilty about cheat days, they keep you sane and motivated if you don’t abuse them. And yes, this style of squatting ventures into the metabolic conditioning realm so not only will your strength be tested, but muscular and cardiovascular endurance will be taxed. If you feel you need preparation before you start the 20 rep squat program, look for some quality “METCON” or metabolic conditioning work and definitely be confident in your squatting mechanics.
@@nickyb4444 thanks again. I'll check that out! Ohh I don't know feel guilt with my cheats lol. Sometimes I may, but mostly, no. I make whatever I crave so I'm controlling what goes into it, namely the sugars or salts. Anyway, all good!
My ribcage expanded a little when I first started doing high rep straight bar dips. I was 18 then. That was three years ago and I fear I might not be able to expand my ribcage any further but I'm going to give this a shot anyway
I've done super squats many times. can you point me to the scientific study which shows high rep breathing squats can increase your rib cage width? I'd like to read it. thanks.
I started doing this and didn’t even realize this is a old school squat method. I usually try burn out my last set with around 70% weight of my last working set and hit 20. I don’t count my breathing but I generally breeze through first 5-10 on a breath or two but ya shit gets very uncomfortable after that. Those last 5 are make or break and psychologically tough but once you complete it you feel invincible.
You said to chose a weight that I can do 10 reps. How am I supposed to do 20 when I can only do 10? This is what I didn't understand. Also, I guess this is not recommended for beginners, right?
Had to research this again as my mind is not that great It is used all so called the milk and squat programme Back in the day bodybuilders would drink a gallon of milk a day with the programme
2:20 min/sec The workout you will love to skip. But don't. No one will have to tell you to breathe deep. Instead of pullover, you could do wide grip chins. thumbs up.
Instead of doing Squat-breathe-Squat, for the last 10 reps you breathe multiple times at the top position, giving yourself a rest so you can pump out more reps
He explained 1 breath first squat and 2 for 2nd and so on up to 5 rep/breath then from then on you do 5 breaths per rep for the last 15 reps follows by a breathing pullover for 20 reps
