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Extreme Growth
Can’t seem to gain muscle mass, no matter how hard you try? This training program is for you: It dials back the volume and amps up the intensity, kick-starting your growth when all other workouts have failed.
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Exercises
The Extreme Hardgainer Program
Do each of these workouts once per week, with one to two days of rest in between. When more than one set is listed for an exercise, pyramid up the weight set to set. On back and chest day, rotate which bodypart leads off the session. Do the same when it comes to biceps and triceps on the shoulders and arms day, but always do delts first because they are a larger bodypart and best targeted when your arms are fresh.
LEG DAY
Body Part: Quads, Glutes
Exercise: Barbell Squat
Sets: 4
Reps: 15, 10, 8, 5
Exercise: Leg Press
Sets: 3
Reps: 15, 10, 10*
Exercise: Leg Extension
Sets: 1
Reps: To failure
Body Part: Hamstrings
Exercise: Romanian Deadlift
Sets: 4
Reps: 15, 10, 10, 5*
Exercise: Lying Leg Curl
Sets: 1
Reps: To failure
Body Part: Calves
Exercise: Standing Calf Raise
Sets: 2
Reps: 25, 20*
Exercise: Seated Calf Raise
Sets: 1
Reps: To failure
BACK & CHEST DAY
Body Part: Back
Exercise: Bent-Over Barbell Row
Sets: 4
Reps: 15, 10, 8, 5
Exercise: Deadlift
Sets: 3
Reps: 15, 10, 10*
Exercise: Pull-Up
Sets: 1
Reps: To failure
Body Part: Chest
Exercise: Incline Barbell Press
Sets: 4
Reps: 15, 10, 8, 5
Exercise: Flat-Bench Dumbbell Press
Sets: 3
Reps: 15, 10, 10*
Exercise: Pec-Deck Flye
Sets: 1
Reps: To failure
SHOULDERS & ARMS DAY
Body Part: Shoulders
Exercise: Seated Barbell Press
Sets: 4
Reps: 15, 10, 8, 5
Exercise: Barbell Upright Row
Sets: 3
Reps: 15, 10, 10*
Exercise: Dumbbell Lateral Raise
Sets: 1
Reps: To failure
Exercise: Bent-Over Dumbbell Lateral Raise
Sets: 1
Reps: To failure
Body Part: Biceps
Exercise: EZ-Bar Preacher Scott Curl
Sets: 3
Reps: 15, 10, 10
Exercise: Dumbbell Concentration Curl
Sets: 1
Reps: To failure
Body Part: Triceps
Exercise: Lying EZ-Bar Triceps Extension
Sets: 3
Reps: 15, 10, 10
Exercise: Parallel-Bar Dip
Sets: 1
Reps: To failure
Body Part: Forearms
Exercise: Barbell Wrist Curl
Sets: 1
Reps: To failure
- NOTE: Every other workout, add the following core-training circuit: back extensions, crunches and reverse crunches, two sets each to failure.
- Key: *Use the heaviest weight you can possibly handle on the final set (after pyramiding up the weight on the previous sets). If necessary, try the rest/pause technique to complete the set, pausing for five to 15 seconds between reps before continuing. †When you can no longer complete full reps, do partial reps through one-third to one-half of the range of motion until you reach momentary muscular failure again.
- When you reach momentary muscular failure (i.e., when you can’t complete another repetition on your own with good form), have a spotter help you through three more forced reps, during which he or she gives you just enough assistance to get through the range of motion.
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