After 8 months away from back squats, I felt that I was ready to begin squatting again. Below is the Hardgainer routine that I have been using for 24 months that allowed me to surpass my original goal of 400 lbs. The Routine T his routine is performed on two non consecutive days. Divide the exercises in half so that session 1 has a lower body multijoint exercise followed by an upper body multijoint exercise and session 2 has an upper body multijoint exercise followed by a lower body multijoint exercise. If you have the energy, perform one isolation exercise at the end of each routine.
P erform the hardest multijoint exercise first.
Put all your effort into this one. If you are too tired to finish the rest of the routine don't. The first exercise is the one that counts. It is the most results producing and will be the one that you will keep throughout the cycle as the routine gets progressively harder. At the start you may not need to stop at all, later allow 2 to 3 minutes between reps.