Search the Community
Showing results for tags 'simple training routines'.
Found 1 result
-
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)
