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The Super Squat Routine
Super Squats Program Q & AQ: I just got the book "Super Squats" and I was wondering if you could give me some advice.A: Great book, huh?
Q: 1. Nutrition-wise should I still follow the diet given in the book (probably about 4,000 cals) even though I am only 149 lbs., or is that too much to start with? Some people have told me that I will gain too much fat on that type of diet. I want to pack on size but I'm looking for mass even though I know that some fat will come with it. What would you suggest?
A: It might not be a bad idea to start eating about 500 calories (mostly protein) per day over and above your maintenance level of calories. If you're not gaining after a week, add another 500 calories per day. And so on.
Q: 2. I never really got used to the taste of milk and can't take more than a cup at once tolerance-wise so can I substitute the milk for something else; chug the milk anyways or maybe mix it with chocolate?( which I can tolarate but seems like there is too much sugar as compared to the protein )
A: You don't HAVE to drink milk. Just as long as you get enough calories and protein. I think milk was suggested because it is an inexpensive, high protein/high calorie food that is easy to consume a lot of because it's a liquid. For hard gainers who need to consume a lot of calories to gain, it's easier to get a lot of those calories from a liquid rather than always stuffing yourself with solid food.
Q: 3. I've noticed that while training squats once a week on a 2 warm-up then 3 sets of 10 reps scheme it usually takes me almost a full week to heal. Should I still try to do the 20 rep squat routine as suggested in the book(2 to 3 times a week)or the abbreviated version, or should I wait 'till I feel completely recuperated from the last workout?
A: Anymore I'm starting to believe that 3 x's a week is too much for most genetically average guys. Try it twice a week, like on a Mon/Thurs. or Tues/Sat schedule. Even that is sometimes too much and people don't recuperate between sessions. Some guys didn't start making gains until they dropped back to breathing squats only once a week or the abbreviated program just twice a week.
Q: Also, I'm not sure if I should do whole body routines like in the book or split bodyparts.
A: A split usually leads to overtraining fairly quickly. Do the whole body routine. Even if you have to cut back to the abbreviated routine, I wouldn't suggest doing a split while on this program. You'll need as much recovery time as you can get. A split means more training sessions per week.
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Disclaimer: The information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). This product is not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.
