Bradley J. Steiner’s Hardgainer Routine

Bradley-J-Steiner

Before Stuart McRobert and ken Leistner, there were pioneers of physical culture like Peary Rader, John McCallum and Bradley J. Steiner. All of these men advocated basically the same ideas about correct training methods – weight training is not an endurance sport and should be brief and intense and full body workouts should be the mainstay of the majority of natural trainers. This is the beginning of the so-called “hardgainer” or abbreviated routines. These workouts were the sort of routines that the bodybuilders of the 1940s, 50s and 60s used to build their physiques, hitting the sort of full body routine below three times a week. I remember this book as a teenager, and at the time most guys I knew that worked out were doing this sort of program. For a teenager looking to pack on pounds quickly and build a solid base, this is still an excellent routine today nearly 40 years later for those interested in being strong, rather than looking strong.

 

Bradley J. Steiner’s Hardgainer Routine

*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 he 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.

 

excerpted from the early 1970s classic “The Hardgainers Bible” by Bradley J. Steiner (long out of print)

 

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