Abreviated (HardGainer) Routines -opinions please

fred22 · 10-07-2005, 01:39 PM

Hi guys,
As a newbie to this forum and having just returned to weight training after many years off I am interested in getting your views on Abreviated (HardGainer) Routines.
Most hardgainer type routines I see posted here are not what I thought of as Abreviated. By this I am referring to something like:

Squats 1x20 reps
Dips 1x6 reps
Chins/Pull downs 1x6 reps

then go home and dont come back for at least 4 days, do the same.

Last time I trained I know I was doing too many exercises too often and I basically gained nothing.

This time I am minded to try something like the above. It appeals to me for the following reasons:
1) The weight training is secondary I suppose. I do other sports too.
2) I can make at most twice a week to weights. More likely once.
3) Having tried before (many years ago) to add bodyweight I guess I would consider myself a "hardgainer"
4) Strength gains are equally important as mass gains

Opinions on abbreviated training please...

Nick500 · 11-07-2005, 12:55 PM

in my opinion the following routine :

Squats 1x20 reps
Dips 1x6 reps
Chins/Pull downs 1x6 reps

Is awful ! it doesn't cover in enough intensity any muscle group... if you say you can only make it to the gym once a week, then go for the most intense 2 hours you can bear. That above routine would take < 5 minutes !

Nick

fred22 · 11-07-2005, 01:41 PM

Sorry Nick/all I was talking a bit out of my ar5e there, but not totally. I am referring to
http://www.trulyhuge.com/hardgainerL01.html

in particular the following:
"An abbreviated routine presented in Super Squats looks like this:

Bench Press 2 x 12
Squat 1 x 20 (these would be the dreaded "breathing squats", not a low weight/high rep move)
Pullover 1 x 20
5 minute rest
Bent over rows 2 x 15

...." which is an all over workout,

OR
" You could alternate these two (as presented in Brawn)

Squat
Bench Press
Chins

and

Seated shoulder press
Deadlift or stiff deadlift
Dips

You could use a 2 x 8 (set x rep scheme), a 1 x 12, or a 3 x 3.

These routines might be done every 6-8 days. If you just did the 20 rep squats, you might wait 8 days till you workout again. If you do bench press and stiff deadlifts, you might be good to go in 5-6 days."
...which is self explanatory. Any views on such please

Nick500 · 11-07-2005, 01:43 PM

i still think its vast under-training.

I dont have time to properly look right now but when i'm back at work i will

crazycal1 · 12-11-2005, 08:59 PM

i`m now trying abbreviated training (to a certain degree)-works for me-20 rep squats are very demanding-i put on half a stone squatting 1 in 10 days-that might not be impressive for an easygainer,but it`ll do me!

splinter · 13-11-2005, 02:55 PM

Half a stone naturally? - sounds like you could be just putting on fat to me.

crazycal1 · 13-11-2005, 06:34 PM

you tell me?plenty of pics about-ive put on a little fat and also ive put on another half stone since then-if you gain slowly and dont over eat there`s no need to go over 15%

Young Gun · 14-11-2005, 05:20 PM

My personal opinion on all three routines posted is pretty short and sweet. They suck ass. Stop trying to find quick fixes and easy ways out.

crazycal1 · 14-11-2005, 06:41 PM

dr.ken leistner,peary radar,john grimek and kim wood would disagree-abbreviated training works for typical,drug free hardgainers-if you think 20 rep squats are quick fixes and an easy way out thats fair enuff-personally i`m happy to gain 1" on my thighs in 2 months-volume training and hitting muscles from every angle doesnt work for me-i`ve spent a year building my poundage on trap bar deads/squats from a bare bar-adding 5lbs a week up to my current poundage of 236.5lbs(107.5kg)x20 - thats not a quick fix(thats me trying to acclimatise my back to squatting due to a worn vertebrae)i find a 20 rep set can take up to 10 mins and need a good 5 to recover-in my humble opinion they are bad mother ****ers and not for everyone-thats the cool thing about democracy were all allowed to have one

14-11-2005, 07:00 PM

It's been said on here so many times........what works for one doesn't necessarily work for another. It's good to experiment and change routines, it keeps the body guessing and keeps things interesting.
Hell, if I did the same routine week in week out all year round I'd have packed it all in out of boredom long ago. Just enjoy it, whatever you do!

10-07-2005, 01:39 PM	#1 (permalink)
fred22 Under Construction Join Date: Jun 2005 Posts: 6 Rep Power:	Abreviated (HardGainer) Routines -opinions please Hi guys, As a newbie to this forum and having just returned to weight training after many years off I am interested in getting your views on Abreviated (HardGainer) Routines. Most hardgainer type routines I see posted here are not what I thought of as Abreviated. By this I am referring to something like: Squats 1x20 reps Dips 1x6 reps Chins/Pull downs 1x6 reps then go home and dont come back for at least 4 days, do the same. Last time I trained I know I was doing too many exercises too often and I basically gained nothing. This time I am minded to try something like the above. It appeals to me for the following reasons: 1) The weight training is secondary I suppose. I do other sports too. 2) I can make at most twice a week to weights. More likely once. 3) Having tried before (many years ago) to add bodyweight I guess I would consider myself a "hardgainer" 4) Strength gains are equally important as mass gains Opinions on abbreviated training please...

11-07-2005, 12:55 PM	#2 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	in my opinion the following routine : Squats 1x20 reps Dips 1x6 reps Chins/Pull downs 1x6 reps Is awful ! it doesn't cover in enough intensity any muscle group... if you say you can only make it to the gym once a week, then go for the most intense 2 hours you can bear. That above routine would take < 5 minutes ! Nick ______________________ - Obsession is what lazy people call dedication -

11-07-2005, 01:43 PM	#4 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	i still think its vast under-training. I dont have time to properly look right now but when i'm back at work i will ______________________ - Obsession is what lazy people call dedication -

12-11-2005, 08:59 PM	#5 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,857 Rep Power:	i`m now trying abbreviated training (to a certain degree)-works for me-20 rep squats are very demanding-i put on half a stone squatting 1 in 10 days-that might not be impressive for an easygainer,but it`ll do me! ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

13-11-2005, 06:34 PM	#7 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,857 Rep Power:	you tell me?plenty of pics about-ive put on a little fat and also ive put on another half stone since then-if you gain slowly and dont over eat there`s no need to go over 15% ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

11-07-2005, 01:41 PM	#3 (permalink)
fred22 Under Construction Join Date: Jun 2005 Posts: 6 Rep Power:	Sorry Nick/all I was talking a bit out of my ar5e there, but not totally. I am referring to http://www.trulyhuge.com/hardgainerL01.html in particular the following: "An abbreviated routine presented in Super Squats looks like this: Bench Press 2 x 12 Squat 1 x 20 (these would be the dreaded "breathing squats", not a low weight/high rep move) Pullover 1 x 20 5 minute rest Bent over rows 2 x 15 ...." which is an all over workout, OR " You could alternate these two (as presented in Brawn) Squat Bench Press Chins and Seated shoulder press Deadlift or stiff deadlift Dips You could use a 2 x 8 (set x rep scheme), a 1 x 12, or a 3 x 3. These routines might be done every 6-8 days. If you just did the 20 rep squats, you might wait 8 days till you workout again. If you do bench press and stiff deadlifts, you might be good to go in 5-6 days." ...which is self explanatory. Any views on such please

13-11-2005, 02:55 PM	#6 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,057 Rep Power:	Half a stone naturally? - sounds like you could be just putting on fat to me.

14-11-2005, 05:20 PM	#8 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	My personal opinion on all three routines posted is pretty short and sweet. They suck ass. Stop trying to find quick fixes and easy ways out.

14-11-2005, 06:41 PM	#9 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,857 Rep Power:	dr.ken leistner,peary radar,john grimek and kim wood would disagree-abbreviated training works for typical,drug free hardgainers-if you think 20 rep squats are quick fixes and an easy way out thats fair enuff-personally i`m happy to gain 1" on my thighs in 2 months-volume training and hitting muscles from every angle doesnt work for me-i`ve spent a year building my poundage on trap bar deads/squats from a bare bar-adding 5lbs a week up to my current poundage of 236.5lbs(107.5kg)x20 - thats not a quick fix(thats me trying to acclimatise my back to squatting due to a worn vertebrae)i find a 20 rep set can take up to 10 mins and need a good 5 to recover-in my humble opinion they are bad mother ****ers and not for everyone-thats the cool thing about democracy were all allowed to have one ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

14-11-2005, 07:00 PM	#10 (permalink)
Guest Posts: n/a	It's been said on here so many times........what works for one doesn't necessarily work for another. It's good to experiment and change routines, it keeps the body guessing and keeps things interesting. Hell, if I did the same routine week in week out all year round I'd have packed it all in out of boredom long ago. Just enjoy it, whatever you do!

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