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The Hard Gainers Routine

Strength Oldschool

By Bradley J Steiner

If you're a skinny guy who struggles to gain weight / muscular bulk and strongly feel that you are a hard gainer, then try the routine below. Simple, basic, full body workouts are considered the most effective training routines for hard gainers and skinny guys.

The Hard Gainers Bible by Bradley J Steiner


BB Press
1×10, add weight for a second set of 10. Every third workout, try to add 3 to 5 lbs to the bar.

Curl
1×10. Every third workout, try to add 3 to 5 lbs to the bar. Do not be in a rush to add weight for the first couple of months. Pour your effort into the other exercises.

Bench Press
1×12. Add weight for a second set of 12. Every third workout, try to add 5 to 10 lbs to the bar

Row
2×12. Every third workout, try to add 5 lbs to the bar.

Squat
1×18-20. Add weight for a second set of 12. Every third workout, try to add 10 lbs to the bar.

Pullover
Superset the squats with light pullovers.

Stiff-leg Deadlifts
1×15 Every sixth workout, try to add 3 to 5 lbs to the bar. When the weight begins to feel heavy, reduce by 5 lbs and add nothing for 3 weeks.

Situps
1×25-30 with no weight.

Lou Ferrigno Transformation


TRAINING FREQUENCY:

Perform the above routine 2 to 3 days a week. If you can manage 3 days and make gains, stick with 3 days a week training but make sure you rest a full day in-between your workouts.

Source: From the early 1970s classic “The Hardgainers Bible” by Bradley J. Steiner (long out of print)

 



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