More Steiner!
Here is the basic routine from The Hardgainer’s Bible by Bradley J. Steiner:
Warmup with dumbbell swings, one set of 15 reps & the DB should not exceed 25 lbs.
1. 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.
2. 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 he first couple of months. Pour your effort into the other exercises.
3. 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
4. Row - 2×12. Every third workout, try to add 5 lbs to the bar.
5. Squat - 1×18-20. Add weight for a second set of 12. Every third workout, try to add 10 lbs to the bar.
6. Pullover - Superset the squats with light pullovers.
7. 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.
8. Situps - 1×25-30 with no weight.
Follow this routine three days per week for three months.
And remember:
Understand that to be successful in any weight training program - hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.
October 24, 2008 at 4:20 pm
very interesting… i always did kinda wonder when to ’step it up’ to the next set of weights (right now i use the "if you can lift 12 reps of it easily, shoot for higher weights at 8-10 reps" rule of thumb). thanks for sharing, CJ!
November 1, 2008 at 8:28 pm
I just finished the Rock-Hard Three-Month Challenge and have been looking around for a new routine. As I am a notoriously hardgainer, I will try this routine and let you know how it goes. Better yet, I’ll post pics and let you judge for yourself.
As always, thanks for your advice, Curt.
November 1, 2008 at 8:48 pm
What’s up Curt? Ever heard of Super Squats. Great book for hard gainers or easy gainers. Brutal workouts about 3 x per week, kinda similar to what you posted. You should check it out, easy read but great info and program.
March 26, 2009 at 10:40 am
I did this routine way back in the early 80’s. I worked out three times a week and gave it my all.Result was that I overtrained. it is a good routine but three times a week was way too much. I have spent many years as a physical therapist. I feel that a muscle is ready for another workout when it is not sore to stretch, flex,deeply palpate,and has managed to maintain its pre workout range of motion. This simply takes as long as it takes….