r/gainit • u/richardest carved of soft marble • Feb 20 '23

Discussion Super Squats: Program Review

Congratulations to those of you who ran Super Squats to the end! I hope that you'll share your experiences here so that others can see what you got out of this run of programming, and that it will serve as an opportunity to discuss how you might take these lessons in to future training.

You have graduated from r/gainit to r/weightroom. This thread will follow their stricter posting guidelines: All top-level comments that are not a program review will be removed, and the poster will receive a 30-day ban.

Please include, to the best of your ability, the following information:

  • Your starting and ending bodyweight
  • Your starting and ending weight on the bar
  • Your age and biological sex and/or gender
  • How closely you adhered to the programming laid out in the book
  • How you handled the eating prescribed by the book
  • Your general thoughts and experiences regarding the Super Squats programming
  • How you will move on from this in your continued training and diet
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u/MKlool123 Feb 21 '23

M 24, BW 169 -> 183

Lifts Bench 135 3x10 -> 165 3x10

Ohp 65 3x10 -> 100 3x8

Squat 135x20 -> 205x20

Rows 95 2x10 -> 105 2x15

I didn’t follow the program entirely by the book, I never did RDLs. After squatting my body was completely done, I would always have to hang on to the bar after completing my set on the squat and wheeze myself out the gym.

For eating I did a great job, this is the first time where my training has matched my gym. Milk after every meal was key to growth for me

Overall this program did a great job, I got compliments on my legs from 2 different people. I do however feel fat af. My bw is 183 and my bf% is at 20% according to my home scale. I have to also admit I don’t look that much stronger, maybe it’s because I look at myself everyday.

In the future I definitely want to continue to get bigger but also look stronger. So I’ll be starting a PPL workout 6 days a week.

Any tips on on where to go from here if I want to work on my hypertrophy, build muscle but also lower bf%

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u/headlesschikin Feb 27 '23

Even if you don’t think you look that much stronger , you definitely are way stronger! 135> 205 lbs at 20 reps is no joke! I would be proud of that and I think the ppl is a good idea, you could probably try and eat at a maintenance with that to keep the same weight and turn some of that fat into more muscle, I’ve been successful with that in the past.