From: Richard Daniels rdaniel3@bellsouth

I have found a routine that has worked very well for me and I would like to share it.

On Monday I do Flat bench 3 sets of 5 reps with a weight I can do for 5 good reps. I go up 5 lbs. a week until I hit a weight that I can't complete 5 reps, then I stay there until I can. I usually do a program like this for off-season training. When you feel like you are burning out take a week or two off to let your body recover and renew itself.I do currently compete and have made excellent gains from this type of training. Before a contest I peak like this:

CONTEST

From: J. Pryor JPryor8678@aol.com

This beauty is direct from Ironman Magazine (April 96?) It's a booger! Although originally designed as a two day split, I performed it only once a week, on Saturday/ Sunday. It would take me until the following Friday to be fully recovered! The best part is that my gains in nearly all the lifts & especially the squat & deadlift went up 10 pounds for every session. GRAND!

There it is. I've changed the ab work because it didn't work. This one will! (Trust me, I'm chubby! You'll feel it for days!)

From: JR Basilb basilbjr@aol.com

I came across this routine while reading Strength Training, by Daniel P. Riley, strength coach of the Washington Redskins. It involves doing only one set per exercise, but every rep is done both positive and negative and the set is done to failure. Additionally, I split my routine so that I work out Monday-Tuesday, Thursday Friday. I feel this would be a good routine for those who, like myself, do not have the time or the inclination to spend four hours a day in a gym. It can easily be done in a home gym.

From: Mike Clough Aeros98@aol.com

My routine is broken down into a 3 day program:
Day 1: Squat 5 sets @ 10 reps
Hack Squat 5 sets @ 10 reps
Back leg curl 5 sets @ 10reps
Sitting calf raise 1set @ 15 reps followed immediately by 15
standing calf raises done 3 times without a pause.

Day 2: Incline bench dumbbell press 5 sets @ 10 reps
Bench press 5 sets @ 10 reps
Standing press 5 sets @ 10 reps
Overhead dumbbell curl 5 sets @ 10 reps
Lat Pulldown 5 sets @ 10 reps 1 weight & 10 reps @ a lower weight

Day 3: Close grip pulldowns 5 sets @ 10 reps
Chest rows 3 sets @ 10 reps
1 arm seated pulls 2 sets @ 10 reps each arm
reverse pec stretch superseted by dumbbell shoulder raise 3 sets @ 10 reps

Ez bar curl 4 sets @ 10 reps
Dumbbell curl 2 sets each arm @ 10 reps
Drop set curl on machine 2 sets @ 10 reps

A day rest in between each workout & plenty of water (at least 2 liters)
everyday.

From: Jim Lavalla lavaj@megasoft.com

Here is a routine that has worked very well for me over the last 6 months.

Day 1
Flat Bench 10 sets x 5 reps
(superset Pull-ups)

Day 2
Off

Day 3
Powercleans 5 sets x 5 reps
Deadlifts 5 sets x 5 reps

Day 4
Off

Day 5
Squats 10 sets X 20 reps

Days 6 and 7

Off

(supplements: Twinlab multi (dualtabs) 1 at lunch 1 at dinner)

That's it. This program is simple and though not producing bodybuilding split cycle vanity has made me "systemically" much stronger. Forget rear delts, go for strength. It works. Don't forget the power cleans they are essential for explosive power and developing fast twitch muscle fiber.

From: Pimentel pimentel@netcom.ca

Day 1
squats 3 sets
leg extensions 3 sets
leg curls 3 sets
calf raises 3 sets
crunches 3 sets

Day 2 Rest

Day 3
bench press 3 sets
incline bench press 3 sets
side lateral raise 3 sets
lying tricep extension 3 sets
crunches 3sets

Day 4 Rest

Day 5
deadlift 3 sets
bent over barbell row 3 sets
close grip lat pulldown 3 sets
barbell curls 3 sets
crunches 3 sets

Day 6 & Day 7 Rest

From: P.J. "Steer" Striet AveGuys@aol.com

My name is P. J. "Steer" Striet and I have found the following routine to be
quite productive.

Day 1
Squat
Weighted Chins
Weighted Dips
Thick Bar Deadlifts

Day 2
Deadlift (trap bar)
Hammer Behind Neck Press
Nautilus or Thick Bar Curls
Thick Bar Reverse Curls
Shrugs

That's it. 1-2 Warmup sets can be applied if the trainee finds it necessary. The top set should be done for 8 reps in perfect, controlled form (preferably a 2/4 rep cadence). Once 8 reps have been reached, increment the weight. I have found that small increments (2 1/2 lbs. or less for upper, 5 or less for lower) work best for the typical hardgainer. Small increments ensure that the weight will never be too heavy and too shocking. This routine is abbreviated, brutally hard, and effective. Bench presses or odd object lifting can be applied, along with a set of calf raises, if the trainee so desires. Hail to the Dinosaurs!!!

From: Michael E. Reilly mreilly@harmonic.com

I use a point system to track my weekly lifts. This helps stay balanced. It pushes me to achieve my weekly goals; but also sets a limit to ensure I don't over train. The points I can earn lifting are included. I also gain points for aerobic activity. About one point for every minute I spend in the "burning zone." While my routine is ever evolving; I have been using this system for about 10 months. In that time my bench has gone from 225 to 315; my squat from 250 to 500lbs (which I can do 3 reps of) For the most part I follow a hard gainers routine with this point system. I have added size, definition and strength using this program. I’d be happy to answer any question you might have.

Week of 9-1 to 9 - 7

Monday Chest and Tris

Score:

Tuesday Legs and Shoulders

Score:

Wednesday: Judo

Thursday: Biceps

Score:

Friday: Back

Score:

Saturday 5-24: Football

Sunday's 5-25: Rest

Week's Goal: 300 points Total:

From: Joelindx Joelindx@aol.com

I am a tall hardgainer (6'4 185lbs) with a delicate back.  Because of my proportions, long legs short torso and long arms, squatting with anything over 250lbs was impossible.   I found relief and
weight training success in the deadlift. For the first time I found a lift in
which I could add weight to the bar each and every workout.  I realized that
pulling movements were my equalizer. I have worked out with many tall lanky
teens (I ran the Teen Camp program at our local YMCA for several years). I
discovered that tall thin hardgainers should make pulling movements, like the
various forms of the deadlift, and rowing a priority. 

I found great success in partial deadlifts inside my power rack. I got the
idea about partial movements from the writings of Brooks D. Kubik.  I have
fallen in love with partials and think every movement can be trained in such a
manner.  I found my back  twitching when I began to get near the 500lb mark in
the conventional deadlift.  Out of curiosity I turned around and tried to lift
the same weight that had just seemed so difficult for me using the
conventional deadlift form.  It nearly shot up from the power rack pins on its
own.  I was able to add 50 more pounds to the bar before I felt any
resistance.  The ability to pull more weight has provided me with increases in
overall strength and definite increases in the size of my thighs, biceps and
traps.  I am now convinced that it is the weight on the bar that causes the
human body to grow stronger and larger.  It is not, in my opinon, beneficial
to work with a weight through a conventional range of motion for medium to
high reps if you are a struggling hardgainer.  That type of motion and rep
range decreases the weight that can be handled thereby decreasing the need for
your body to adapt to the stimulus.

Specifics about my HackLifting routine are as follows:  I start with the bar
at just above knee height.  Anything lower than that made it an awkward lift
because i had to slide it up my hamstrings.  I turn around and put my
hamstrings to the bar. I stand with a fairly narrow conventional deadlift
stance (feet are about 8 inches apart) with my toes slightly pointed outward.
I hook my wrist straps into place, bend down and arch my back much like the
preparation for a conventional deadlift.  I  keep my head up and then   attempt
to drive my heels into the ground slowly.  The bar tries to resist moving at
first but I slowly increase my effort and then  feel the bar break away from
the squat rack pins.  I continue my controlled aggressive pull until I am
standing straight up.  I hold for a few seconds, leaning slightly forward, to
show control and then slowly place the bar back down on the pins.

I use a series of single reps until I reach my pre-determined limit for that
workout.  So if my goal is 625lbs for the day I start with 135x1, 225x1,
315x1, 405x1, 495x1, 585x1 and 625x1.  I increased my weight 2 and a half
pounds once a week on the hacklift until I reached 600lbs.  Then I had to take
2-3 weeks rest in between workouts to let my whole body recover.  I also had
to drop my increases from 2 and a half to 1 pound per workout once I reached
the 600lb mark.

I feel so powerful but not tired or exhausted after my hacklift session.  I
use my stimulated hormonal state to go straight into my partial bench press.
Bench Pressing on a different day of the week without  first working up into
my "testosterone high"  made increases in Bench Pressing poundages impossible.
The bar is lifted from a deadstop starting 10 inches from my chest.  I do
singles until I hit my max for the day.  I use jogging hand weights that are 1
pound,  a half  pound and a quarter pound.  I am now increasing my bench
weight a quarter of a pound each workout.  I know its only a 2 pound increase
per month but for a guy who has to buy dress shirts with 37 inch sleeve length
I take what I can get in the pressing movements.  I follow my Bench routine up
with progressive singles in the seated cable row with all the weight I can
handle.  Each week I add 1 pound more to my rowing movement.

A funny thing happened when I got past the 600lb mark with the HackLift.  My
family and friends starting telling me how huge my thighs were.  Jokes about
having Schwarzeneger thighs became common place.  Which is a nice change for
someone who the girls  "affectionately" refered to as "chicken legs" during
high school.

From: Matt

Mon. - thighs
Tues. - off
Wed. - chest/calves
Thurs. - back/delts
Fri.- off
Sat. - arms
Sun. - off

OK, my plan cycles intensity and volume. For instance, one week I might
squat for five sets - stopping just short of failure on each set - with
my reps ranging from 3 to 21, and then do a couple sets of extensions
and lying leg curls.

The next week I'll squat for just one set. The weight on this set is
such that I reach positive failure on the fifth rep. Then I'll have a
partner help me continue the set for another 3 reps. Then I leave the
gym. One set and the workout's done. Total time? Maybe 20 minutes,
including 13 minutes for warm-up and stretching and 5 minutes for a
couple warm up sets.|