How I Gained 30 lbs. of Muscle in 6 Weeks - Randall Strossen (1969)

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Note: Mr. Strossen's name was misspelled as "Strosser" in this article, written when he was 18 or 19 . . . 

While visiting with Randy Strosser on the phone the other day he mentioned having gained 30 lbs. of bodyweight in 6 weeks and we asked him to describe his success for the benefit of other readers.

Here is what he told us: 

Previous to this program which gave me such remarkable results I had trained on low rep squatting but could never gain any muscle, only strength. I am very small boned with 6-5/8 wrists and 8-5/8 ankles and tho I had followed various other barbell programs I had never gained in muscular bodyweight previous to this. 

Information for this program had been obtained from back issues of Iron Man in which the high rep squats were emphasized for the gaining of muscular bodyweight fast. 

I decided to try it and so arranged the following program. 

Press Behind Neck, 3x12

Benover Row, 3x12

Bench Press, 3x12

Squat, 1x20

Straight Arm Pullovers, 1x30 (with light weight)

Stiff Legged Deadlift, 1x15. 

I worked hard on all exercises but concentrated most of my effort on the squat and as advised I added 5 lbs. to the bar every workout whether it seemed possible or not and I could always make it, I found. 

I worked so hard on the squats that I would sometimes become sick at my stomach. My primary effort on this exercise and by aim was to work it to the maximum. 

Deep breathing was done between each repetition of the squat, from 3 to 6 breaths or more. 

Squats are made to parallel position or lower but not clear to the bottom.

Concentration is very important during the squat for without it you will not be able to reach a full 20 repetitions with maximum poundage. 

I found that my gains depended on how hard I worked the squat rather than on how I did the other exercises. The other exercises acted as auxiliary exercises and probably one would would gain about as well with just the squat alone; however, I wanted to guide my development to an overall improvement.

I averaged a 5 pound gain per week and found that adequate nutrition was very important during this time. I don't know which is more important, the nutrition or the squat but feel that they go together as being absolutely necessary.

I was taking about 200to 250 grams of protein during this gaining period as well as vitamin supplements. I drank from 4 to 6 quarts of milk per day and usually used 1 to 2 cups of powdered milk as well. Of course I ate three good meals of nourishing food per day with plenty of meat, vegetables and other good standard foods. 

Another very unusual thing about my gains is that they were made during the hot summer time while I was on vacation from school and WORKING AS A CONSTRUCTION LABORER. Many people wonder if they can gain well during hot summer or while doing hard physical work. I did and I think others probably could with the right program and I think this is the right program. If you need other information it can be found in back issues of Iron Man over the past 30 years. 

I am now training on lower reps for power and I want to enter some lifting meets this year. I feel that I am now in about as hard a condition now as I was at the beginning of the program. 

Enjoy Your Lifting!