Posted - 10/04/2004 :
All this talk of overtraining, undertraining, hardgainer, easy gainer confuses the hell out of everyone. Lets see you submit the routine which gave you the best gains of your life, even if it defies all logic regarding overtraining or whatever. I'm just interested to see what different people respond to.
Here's a routine I did when I was about 18 yrs old and I gained every week for a good while. Some of you will probably say it's overtraining, but it did work back then, but in saying that, I was probably at my hormonal peak and I ate serious amounts of food all the time with hardly any bodyfat. I was only about 160lb back then and I'm over 200 now.
Here's the old routine:
All 10,8,6, exercises increase the weight by 2-4kg on each set. Eg 10 reps with 30kg, 8 reps with 32, 6 reps with 34. Next week 10x32,8x34,6x36, next week 10x34,8x36,6x38 and so on. For legs, 4kg increments were used every week (if poss).
Lat pulldown or pull ups> 3 work sets 10,8,6
One arm dumbbell bent over rows> 10,8,6
Hyper extentions or deadlifts> 3x15 for hypers, 10,8,6 for deadlifts
Close palms facing you lat pulldowns or close grip chins> 10,8,6
Bench press> 10,8,6
Bent armed flyes> 10,8,6 (might have to use 1kg increments here)
Incline bench press> 10,8,6
Parallel dips(weighted)> 10,8,6 same 2kg increases.
Press behind neck> 10,8,6 (didn't do my shoulders any harm)
Upright rows> 10,8,6 (again, didn't damage my shoulders)
Barbell shrugs> 10,8,6
Barbell clean and press or side laterals> 10,8,6
Alternate dumbbell curls> 10,8,6
One dumbbell preacher curls> 10,8,6 with negatives if can't reach reps
Weighted incline sit-ups> 3x15 reps or failure, add weight if over 15
Hanging or incline leg raises> 3xfailure add ankle weights if req
Side bends> 10,8,6 but would now maybe do for 15 reps same as abs.
Friday evening or Saturday afternoon: Legs/Triceps/Forearms
Leg extensions or leg press or hack squats> 10,8,6(higher for leg ext)
Leg curls or lunges or stiff leg deadlifts> 10,8,6
Standing calf machine or seated calf machine> 3xf high reps rest/pause
Lying triceps extension or triceps pressdowns(pulley pushdowns)>10,8,6
Reverse(palms up, straight bar) triceps pressdowns> 10,8,6
Reverse curls> 10,8,6
Wrist curls> 10,8,6 (I'd probably use more reps now for forearms).
I'll probably get the overtraining card waved in my face for this post, but I dare you to try it. Take a week's lay off and then try this routine for 6 weeks and see what happens. Let me know if any of you try it.