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The Hoffman Half Dozen

Bob Hoffman was a pioneer in the iron game and the owner of the York Barbell Company.

Hoffman was the mad behind the famous York Barbell Courses and his writings and company influenced bodybuilders and weight lifters for over half a century.

The routine below is based on Hoffman’s own opinion of the best exercises to perform for getting stronger. His six personal favorites combine to make this routine – something that I call the Hoffman Half Dozen.

The Hoffman Half Dozen

Overhead Press 5 x 5
Squats 5 x 5
Overhead Squat 2 x 10
Deadlift 2 x 10
Power Clean 5 x 5
Barbell Curl 5 x 5

Notes: Perform this workout 2-3 times per week. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

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Paul Anderson’s Favorite Training Routines Part 2

This week we have another video about Paul Anderson – the world’s strongest man.

Anderson was a pre-steroid lifter who set some amazing records that still stand to this day.

He was a 1955 world champion and 1956 Olympic Gold medalist.

This video takes a look at a variation of Anderson’s favorite training routine.

Enjoy the video

Get F…in’ Big Part 5

This is the last of a five-part series dedicated to workout routines that will build mass, get you stronger, and improve your self-confidence in the process.

Let’s review.

There are three ways that must be combined to build mass.

1. A solid workout routine involving heavy weights with high sets and low reps
2. A protein-rich, high-calorie diet
3. Hard work

I can give you the first two ways…the last one must come from you. But if  you’re willing to put forth the effort, the next five weeks could be the best five weeks of your training career.

The first four parts of this series focused on four different training routines guaranteed to pack on mass for even the hardest of hardgainers. The final part of the series is on the actual mass gaining diet with a sample menu to get you started.

All the workouts in this series will focus on the big mass-building exercises you all know and love – the squat, deadlift, overhead press, bent-over row, and bench press – with a few other assistance exercises thrown in for balance.

The key is to get stronger in the big exercises. Pick one of the four workouts you’ve seen in the following weeks, combine that with a solid diet, and you’re on your way to muscle land.

For a mass gaining die, you can go one of two ways.

1. Eat 6-8 times a week, get fucking bloated like a fat pig, and spend all your hard-earned money on food.
2. Be smart. Eat 4 meals per day with a decent amount of protein and work your ass off on the weights!

I don’t know about you, but I like number two much better.

It is a myth, an outright lie dished out by the bodybuilding rags that you have to consume enormous amounts of food and protein to get big.

They do this to sell supplements and give you a reason to come back and buy the magazine. Never mind they give you a shitty workout routine each month that can’t possibly work unless you have steroids or HGH coming out of your ass.

No, they blame it on food and a lack of the right supplements.

Bullshit.

Trust me. Eating too much food, even healthy, low-calorie meals, will make you fat. Then you have to go through all the cradio crap just to cut the fat off.

Who wants that?

Not me that’s for sure.

Plenty of old-timers, names like John Grimek, Mark Berry, Steve Reeves, George Hackenschmidt, Hermann Goerner, Arthur Saxon, and many more, grew on a diet of 3-4 meals per day.

If you want to eat more than that, go right ahead. You don’t have to, but you can if you want.

Make sure your diet consists of fruits, vegetables, whole grains, nuts, milk, eggs, and other forms of lean protein like fish, chicken breasts, and lean red meat.

Don’t forget to drink plenty of water.

Here is a sample menu to use as a template:

Get F…in’ Big Sample Menu

Breakfast
Scrambled Eggs
Oatmeal with Walnuts, Banana, and Flax
2 Slices of Whole-Wheat Toast
Protein Drink

Lunch
Big Chicken, Turkey or Tuna Salad (Your choice of veggies)
Apple

Dinner
Good Lean Protein (Chicken, Steak or Fish)
Brown Rice or Baked Potato
Veggies (Your choice)

Evening Snack
Peanut Butter and Jelly Sandwich
Banana
Protein Drink

Follow this type of meal plan six days a week. Pick one day out of the week as a cheat day and eat what you want. It could be pizza, burgers, ice cream, pasta, or anything you choose. This is your day to splurge – have fun.

If you are a real hard-gainer then add a fifth meal to your food plan.

There you have it. Over the last five weeks I’ve given you a simple plan to pack on mass like never before. If you put the effort and determination needed to see it through, I guarantee you’ll be bigger than you’ve ever been in no time at all.

Paul Anderson’s Favorite Training Routine

This week’s video is about Paul Anderson – the world’s strongest man.

Anderson was a pre-steroid lifter who set some amazing records that still stand to this day.

He was a 1955 world champion and 1956 Olympic Gold medalist.

This video takes a look at Anderson’s favorite training routine.

Enjoy the video

Get F…in’ Big Part 4

This is the fourth of a five-part series dedicated to workout routines that will build mass, get you stronger, and improve your self-confidence in the process.

Let’s review.

There are three ways that must be combined to build mass.

1. A solid workout routine involving heavy weights with high sets and low reps
2. A protein-rich, high-calorie diet
3. Hard work

I can give you the first two ways…the last one must come from you. But if  you’re willing to put forth the effort, the next five weeks could be the best five weeks of your training career.

The first four parts of this series will be on four different training routines guaranteed to pack on mass for even the hardest of hardgainers. The final part of the series will focus on the actual mass gaining diet with a sample menu to get you started.

All the workouts in this series will focus on the big mass-building exercises you all know and love – the squat, deadlift, overhead press, bent-over row, and bench press – with a few other assistance exercises thrown in for balance.

The key is to get stronger in the big exercises. Pick one of the four workouts you’ll be seeing in the following weeks, combine that with a solid diet, and you’re on your way to muscle land.

Get F…in’ Big! Part 4

Monday

Squats  1 x 10, 8 x 3-5
Bench Press  1 x 10, 3 x 5
Bent Over Row  1 x 10, 3 x 5

Thursday

Deadlifts 1 x 10, 8 x 3-5
Overhead Press 1 x 10, 3 x 5
Barbell Curl 1 x 10, 3 x 5

Notes: Start out with a warm-up set of 10, then do the five sets of 3-5 reps, except for the deadlift and squat. On those sets you should be using as much weight as you can. When you reach five reps, add more weight. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

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