Tweet
If NOTHING else has worked for you in your training, and you are TOTALLY lost as to what might work, and have never TRULY tried a very abbreviated routine based on the bread and butter lifts almost exclusively, you may have only scratched the surface of your potential. I am not at all dogmatic about training protocols and I train people using everything from EXTREME hardgainer SUPER ABBREVIATED (like 5-7 lifts spread out over a week or more for the WHOLE body, to volume routines.
Here is what I absolutely KNOW about basic low volume and frequency routines. For some people THAT IS THE ONLY WAY THEY WILL EVER DEVELOP A GOOD PHYSIQUE WITH A GOOD SRENGTH LEVEL. Many, many people just have to do a minimal amount of work if they are to recover and grow. Trying to force the issue ends in failure, and if they keep to a pace they can recover from they grow quite well, but once past their recovery boundaries (like everyone) progress stops.
Try this:
Day one:
Bench Press or Dips
Close grip bench or incline dumbell press
Military Press
Abs
Two days rest
Day two:
Pull-Up, or lat pull-down, or Hammer Strength pull-down
Barbell Curl
Squat
Stiff-leg deadlift
Three days rest, repeat.
Everything done for 2 sets (after warm-ups) for 8-12 reps. This means get 8 reps the first session, 9-10 the next, and 11-12 the next, add weight and repeat.
This is NOT an optimal routine for everyone, so please don't think that is what this post is about. This routine is for extreme hardgainers that just won't grow from anything else they have tried.
Iron Addict
Here is what I absolutely KNOW about basic low volume and frequency routines. For some people THAT IS THE ONLY WAY THEY WILL EVER DEVELOP A GOOD PHYSIQUE WITH A GOOD SRENGTH LEVEL. Many, many people just have to do a minimal amount of work if they are to recover and grow. Trying to force the issue ends in failure, and if they keep to a pace they can recover from they grow quite well, but once past their recovery boundaries (like everyone) progress stops.
Try this:
Day one:
Bench Press or Dips
Close grip bench or incline dumbell press
Military Press
Abs
Two days rest
Day two:
Pull-Up, or lat pull-down, or Hammer Strength pull-down
Barbell Curl
Squat
Stiff-leg deadlift
Three days rest, repeat.
Everything done for 2 sets (after warm-ups) for 8-12 reps. This means get 8 reps the first session, 9-10 the next, and 11-12 the next, add weight and repeat.
This is NOT an optimal routine for everyone, so please don't think that is what this post is about. This routine is for extreme hardgainers that just won't grow from anything else they have tried.
Iron Addict
Comment