The Peary Rader Workout
Peary Rader was the founder of Iron Man magazine and adopted this workout from J.C Hise and Mark Berry. It came to be known as the Squats and Milk program and has been responsible for putting tons of muscle on skinny guys (I hate the word hardgainer).
Rader himself was an 85-pound, self-professed weakling who could only squat 35 pounds when he started this routine. He gained over 100 pounds, most of it muscle, within a year and was squatting 300 pounds for 20 reps by that time.
Peary Rader Workout
Squats: 1 x 20
Dumbbell Pullover: 1 x 20 (Immediately after squats)
Bench Press or Dips: 2 x 6-8
Barbell Rows or Chins: 2 x 6-8
Notes: Perform this workout twice a week and drink lots of milk if you want to gain weight. The squats are breathing squats, which means you take at least three deep breaths before squatting. Get 20 reps no matter how many breaths or time it takes. Do pullovers same way, immediately with no rest. Puke if you have to, rest, and then finish the workout.
Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first and get on a beginners program. End of disclaimer.