Tag Archives: simple
Ever read Super Squats?
It’s an older book however it’s well worth a read, not to mention 6 weeks of your time following the training program itself.
Wile easy enough to understand it certainly separates the strong from the weak.
It’s brutal mentally because it’s so simple.
The original training went something like this:
Press behind neck – 2-3 x 12
Squat – 1 x 20 supersetted with Pullover – 1 x 20
Bench press – 2-3 x 12
Rowing – 2-3 x 15
Stiff legged deadlift – 1 x 15
Pullover – 1 x 20
Done 2-3 times a week.
Worth a go for the experience if nothing else, you’d also do well to have the aim of getting to 300lbs in the squat or 20, the ultimate goal in the book.
So while the above is fun it’s not the only way to utilise this style of training, you can take the basic skeleton (sets/reps) and apply it to a great many things.
Staring movement on a weak area – 2-3 x 12
Select a large compound lift (DL, C&P, SQ, etc) – 1 x 20 superset with antagonist – 1 x 20
Pick a secondary lift for adding muscle – 2-3 x 12
Pick a lift antagonistic the the one just before this – 2-3 x 15
A little something for pump – 1 x 15
The movement you did in the compound 20 rep lift – 1 x 20
Here is an example of how you can use that structure.
Weeks 1-6 the classic Super Squat routine
Weeks 7-12 (you fancy some back and arm focus)
Kettlebell Clean & Sots Press– 2-3 x 12
Trap Bar Deadlift – 1 x 20 supersetted with Barbell Curl – 1 x 20
Incline Press – 2-3 x 12
Close Grip Pull Down – 2-3 x 15
Split Squat – 1 x 15
Barbell Curl – 1 x 20
Perform 2-3 times per week, perhaps aim to hit the 20rep on TBDL with 400lbs, ala Brawn and Stuart McRoberts.
I’m sure you get the idea.
The beauty comes from the simple structure that allows you to simply plug and play, just with some exercise variations.
Obviously you don’t need to do this and the overall specificity is lacking, however for people who just want general training (strength, fat loss, hypertrophy) and some guidance it’s quite useful.
Give it some thought.
Think about training movement patterns as opposed to muscles.
Not new by any means, just not popular anymore.
We’re very caught up in the minutia these days, married to one training style as it were.
There are hundreds of exercises for each movement patter.
You also have rotation, full body, locomotion (carries) crawling & climbing.
Pick a movement each day you train, just one and with one choose three exercises.
- Push Press (main lift) – 15-25 total reps – 85%+ 1RM
- Bench Press (accessory lift) – 25-50 total reps – 65-85% 1RM
- Dip (isolation lift) 50-100 total reps – 65% 1RM & under
- Muscle Snatch (main lift) – 15-25 total reps – 85%+ 1RM
- Pull Up (accessory lift) – 25-50 total reps – 65-85% 1RM
- Bicep Curl (isolation lift) 50-100 total reps – 65% 1RM & under
- Front Squat (main lift) – 15-25 total reps – 85%+ 1RM
- Split Squat (accessory lift) – 25-50 total reps – 65-85% 1RM
- Walking Lunge (isolation lift) 50-100 total reps – 65% 1RM & under
- Power Clean (main lift) – 15-25 total reps – 85%+ 1RM
- Stiff Leg Deadlift (accessory lift) – 25-50 total reps – 65-85% 1RM
- Kettlebell Swing (isolation lift) 50-100 total reps – 65% 1RM & under
You see, putting training together isn’t hard, it’s even easier if your goal is GPP.
*GPP – General Physical Preparedness, or just to be fitter, stronger, leaner etc.
Train each movement every 5 days consistently and you’ll surpass 90% of gym members.
I like to keep things simple these days because I’ve learned over time it’s often better.
If we can’t progress with something simple then we’ve no right making it complex.