Jump to content

Search the Community

Showing results for tags 'hard gainer full body training routines'.

  • Search By Tags

    Type tags separated by commas.
  • Search By Author

Content Type


Forums

  • Iron Talk
    • Announcements - Guests and Members Must Read
    • General Talk
    • Strength Oldschool Home Gym Training
    • Old School Bodybuilding and Strength Training
    • Monster Arms - Grip Training - Arm Wrestling
  • Recommended Websites
    • Ironmaster UK
    • Ironmaster International
    • Rare and Collectible Books

Blogs

There are no results to display.

Categories

There are no results to display.

Product Groups

There are no results to display.


Find results in...

Find results that contain...


Date Created

  • Start

    End


Last Updated

  • Start

    End


Filter by number of...

Joined

  • Start

    End


Group


About Me

Found 1 result

  1. The Hard Gainers Routine 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. FULL BODY TRAINING ROUTINE: (For Skinny Guys / Hard Gainers) Barbell Shoulder Press: 2 sets of 10 reps Barbell Curl: 1 set of 10 reps Bench Press: 2 sets of 12 reps Barbell Row: 2 sets of 12 reps Squat: 1 set of 18 - 20 reps + 1 more set of 12 reps / Supersetted with Dumbbell Pullover Stiff-Legged Deadlifts: 1 set of 15 reps ROUTINE ABOVE EXPLAINED: 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. 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)
×
×
  • Create New...