Hardgainer Workout Routine

[Relax007]

I searched this forum for a Hardgainer routine, but I did not come up with much, so I'm asking for some help from the vets.

I believe I wasn't seeing the results that I should have been prior, is b/c my diet wasn't right, but I believe I have that figured out. Thanks to Mike_XXL's diet. I just want to have my ducks in a row before I start my bulking this month, so I'm looking for advice on a good hardgainer training program.

Stats:
Age: 30
Height: 6'2
Weight: 180

Training: I've been consistently training since I was 20.

Goals: Bulking

Diet:
7:45 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese & salsa
1 English muffin with no sugar added jam & peanut butter
15 gm of whey protein
25 gm of oatmeal

10:15 1 1/2 can of tuna
15 ml of flax seed oil
1000 Cal. Weightgainer Shake

12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham
1 banana
15 gm of whey protein
1 yogurt

3:15 1 1/2 can of tuna
15 ml of flax seed oil
1000 Cal. Weightgainer Shake

5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil

1 HOUR TRAINING START 6:00PM to 7:00PM

7:15 60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil

9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

TOTAL CALORIES: 5047 calories per day

[kas3379]

im a hardgainer as well, even while on-cycle and dieting similar to how you are doing it, it's tough to put on weight.

my advice would be to do high weight, low repetitions for each set. usually structure my reps like 8-10, 6-8, 4-6, 4-6, with the most weight i can possibly do. get you a little book to keep track of your progress, this helps out a TON.

[Relax007]

im a hardgainer as well, even while on-cycle and dieting similar to how you are doing it, it's tough to put on weight.

my advice would be to do high weight, low repetitions for each set. usually structure my reps like 8-10, 6-8, 4-6, 4-6, with the most weight i can possibly do. get you a little book to keep track of your progress, this helps out a TON.

Yes, I have found that the book helps a ton!! I have tried that those sets/reps, but you have to change up the lifts/sets.

[Monster87]

Love it! Can't always be squeaky clean if you're trying to pack on some mass.
Every hardgainer in the world should have a cabinet full of weightgainer. :)

[love2liftiron]

id forget about cardio for now....lots of carbs even later in the evening until you start growing....im not sure about your protein intake, id go 250/275 grams/day....and work out hard.....workouts shoud be short and sweet...45-60mins imo!!!!good luck

[Relax007]

im a hardgainer as well, even while on-cycle and dieting similar to how you are doing it, it's tough to put on weight.

my advice would be to do high weight, low repetitions for each set. usually structure my reps like 8-10, 6-8, 4-6, 4-6, with the most weight i can possibly do. get you a little book to keep track of your progress, this helps out a TON.

Yes, I have found that the book helps a ton!! I have tried that those sets/reps, but you have to change up the lifts/sets.

[Ronnie Rowland]

I searched this forum for a Hardgainer routine, but I did not come up with much, so I'm asking for some help from the vets.

I believe I wasn't seeing the results that I should have been prior, is b/c my diet wasn't right, but I believe I have that figured out. Thanks to Mike_XXL's diet. I just want to have my ducks in a row before I start my bulking this month, so I'm looking for advice on a good hardgainer training program.

Stats:
Age: 30
Height: 6'2
Weight: 180

Training: I've been consistently training since I was 20.

Goals: Bulking

Diet:
7:45 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese & salsa
1 English muffin with no sugar added jam & peanut butter
15 gm of whey protein
25 gm of oatmeal

10:15 1 1/2 can of tuna
15 ml of flax seed oil
1000 Cal. Weightgainer Shake

12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham
1 banana
15 gm of whey protein
1 yogurt

3:15 1 1/2 can of tuna
15 ml of flax seed oil
1000 Cal. Weightgainer Shake

5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil

1 HOUR TRAINING START 6:00PM to 7:00PM

7:15 60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil

9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

TOTAL CALORIES: 5047 calories per dayDexter Jackson had trouble gaining weight due to his fast metabolism as he was in the process of getting his pro-card. He only worked out 3 days per week to put on his size. He does 4 day now.

THE BEST YOU CAN DO FOR YOURSELF IS TO START ON THE 3 DAY PER WEEK SLINGSHOT TRAINING SYSTEM WHERE EACH BODY PART IS TRAINED ONLY ONCE A WEEK. Here's a link- http://forums.steroid.com/showthread.php?t=348723

The split below will work for you!

Monday-chest/back
Wednesday-Shoulders/biceps/triceps
Friday-Legs

[Relax007]

Thanks Ronnie!! I'm going to read this through when I get time. If I have any questions would you mind if I ask?