In The Rader Master Bodybuilding and Weight Gaining
System, Peary told us about a program he developed that
could add up to 3/4 of an inch to a trainees arms in
The program goes like this - pick a day when you can do
nothing but train, eat and rest. You use just two
exercises, one for triceps and one for biceps, and you
do a set of each every hour for 12 hours. Use a weight
lighter then your usual poundage's, and do not work to
failure. Eating some protein every hour, massaging the
muscles after each workout and to resting all you can,
were also recommended.
This program has worked for many and we could continue
to use it exactly the same way to get a quick increase
in arm size, but Peary gave us a hint of the full
usefulness of this method. He stated "Most men use it
on their arms since no one ever seems to have as large
arms as he would like.
What Will It Work On?
However it will work on any
muscle. We hope that some day when we have a greater
understanding of muscle growth and the controlling
factors, a similar method can be applied to men and
women in a specialized session of perhaps a month and
give them a physique that today takes years to acquire."
So we can see that Peary had a lot of hope for this
I believe I have a program that would be useful for
advanced hard gainers who would like a quick increase
in size all over their body. It would go something like
this, you pick six exercises that cover the entire body,
- Bench press
- Over-head press
- Calf raises
For about 4 weeks you workout
twice a week ,wed and sat, (this is to get used to these
exercises and avoid extreme soreness when you begin
specialization) do 2 work sets for each exercise, then
on week five on Wednesday you do your regular workout
but on Saturday you take the first exercise (squats) and
do one set an hour for 12 hours, use about half of your
usual poundage the idea as Peary said was "Working on
the principle of flushing the muscles with blood and
keeping them flushed all day long, the muscles will grow
unbelievably for a short time."
So we aren't trying to
push to maximum on these sets. Keep the Wednesday workouts
the same as the first 4 weeks, and every Saturday take
the next exercise in your program and hit it for 12 sets
in 12 hours.
This program is still admittedly experimental, but all
signs seem to show that it would bring about a big gain
over the 10 weeks it takes to complete. The most important
thing is that you don't get over trained, do only two
workouts a week, and give the most days rest after the
specialization day, hence the wed and sat schedule.
other thing is to do the hardest exercises like squats
early in the cycle when you recovery ability is strongest
and as the cycle progresses you work your way down, and at
the end of the cycle you are doing the least taxing exercise
like curls. The volume per exercise is high one day a
week but the overall volume is kept at about 12 sets a
workout, which is still not too bad for a hard gainer.
If you are a beginner, or intermediate stick to the basics
like pullups, dips and pushups. You
will grow plenty fast if you work hard, and eat and rest
enough. But, if you are getting close to you potential
and would like to get a quick burst of size, try this
routine and see how it works for you. Tell me how it goes.
Basic Exercises: Pullups, Dips and Pushups.(Help Video)
Windows Media 56k - Windows Media DSL - Internet Explorer Only.
RealPlayer 56k - RealPlayer DSL - Must have RealPlayer.
As always, if you have any questions or comments feel free to E-Mail me.
(c) 1997, by Paul Becker
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