(Hardgainer) Workout Critique

Since I'm a hardgainer I try to stick it out to where i can only do about 6 reps and usually go to muscle failure on the 3rd set. Of course i have no spotter so that blows, but here is an example of my week. Of course i switch it up from week to week so my body doesn't adjust.

3 on 1 off

DAY 1:
Chest/TRI

Incline Bench (bar)/4 sets
Reg Bench (bar)/3 sets
Decline Bench (bar)/3 sets
Hammerstrength Flys/3 sets
Skullcrushers/3 sets
rope pull down/3 sets
the last excercise I do is on the cables. I move the thing all the way to the bottom and take off the rope or whatever is on and I just grab then end of the cable and bend my back at like a 90 degree angle with my face, facing the weights and then I just straighten my arm out. Feels like it really focuses on the TRI area.

Day 2:
LEGS

Hack Squat/3 sets
Squats Unsupported/3 sets
Leg Extensions/3 sets
Reverse leg extensions/3 sets
Lunges with weight/3 sets
Calve Raises seated/3 sets
Calve raises Standing/3 sets
The CHAIR- Where you sit against the wall like your on a chair and I do that until I can't feel my legs anymore.

day 3:
BACK/BI's

Pullups/3 or 4 sets
Lat pull down using cables/ 3 sets
Row Cables seated/ 3 sets
Military press/ 3 sets
Curls standing (Bar)/ 3 sets
Curls (DB) seated on incline bench/ 3 sets
Reverse curls with palms facing down/ 3 sets

day 4:
OFF

Day 5:
ABS

This is the day where I woul change it up and maybe do a focus on one muscle group such as just chest or just quads.

So please help me out if you see descrepencies.

Overall looks good but I am not one to access anyones workout not knowing their body,goals experience and the like... But I would begin adding more for hamstring like romanian deadlifts which is one of the best for ham/glute because it ties into the hip muscles. Concentrate on compound lifts and I like cables for finishing off chest day really getting a full contraction and squezze technique. I am and stll are a so-called hardgainer always was, always will be. Diet is crucial, if you miss a meal, you loose, very easy to take one step forward two steps backwards. It is a total effort and lifestyle change. Best of luck.

Thanks for the advice your right about that missing a meal. I'll do some research on how to do romanian deadlifts, never even heard of them. Thanks for the information.

Just be very careful on any type of dead lifts whether they are regular, stiff or romanian type as risk of injury is possible. As are any compound multi-joint exercise are.

What kind of a rep range are you working with?

Back and Legs on consecutive days might be a problem.. Where's your shoulder work?

used to weigh 105lbs only 2 years ago so I know what it is to be a hard gainer, I stuck to a 4-12 rep range with many compound exercises. I would go as low as 4 on my last set because I would always do a drop set to the weight I started with for a couple extra reps. I also make seperate days for when I work the hardest for example: chest has its own day. You wont ever benefit from a push-pull routine, people like us just can't do too much at once... Also make sure to take it slow but be consistant, trying to train each muscle two times a week, and thing of that stay away from because you will overtrain very easily

Quote:

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Originally Posted by Intelligence

Since I'm a hardgainer I try to stick it out to where i can only do about 6 reps and usually go to muscle failure on the 3rd set. Of course i have no spotter so that blows, but here is an example of my week. Of course i switch it up from week to week so my body doesn't adjust.

3 on 1 off

DAY 1:
Chest/TRI

Incline Bench (bar)/4 sets
Reg Bench (bar)/3 sets
Decline Bench (bar)/3 sets
Hammerstrength Flys/3 sets
Skullcrushers/3 sets
rope pull down/3 sets
the last excercise I do is on the cables. I move the thing all the way to the bottom and take off the rope or whatever is on and I just grab then end of the cable and bend my back at like a 90 degree angle with my face, facing the weights and then I just straighten my arm out. Feels like it really focuses on the TRI area.

Day 2:
LEGS

Hack Squat/3 sets
Squats Unsupported/3 sets
Leg Extensions/3 sets
Reverse leg extensions/3 sets
Lunges with weight/3 sets
Calve Raises seated/3 sets
Calve raises Standing/3 sets
The CHAIR- Where you sit against the wall like your on a chair and I do that until I can't feel my legs anymore.

day 3:
BACK/BI's

Pullups/3 or 4 sets
Lat pull down using cables/ 3 sets
Row Cables seated/ 3 sets
Military press/ 3 sets
Curls standing (Bar)/ 3 sets
Curls (DB) seated on incline bench/ 3 sets
Reverse curls with palms facing down/ 3 sets

day 4:
OFF

Day 5:
ABS

This is the day where I woul change it up and maybe do a focus on one muscle group such as just chest or just quads.

So please help me out if you see descrepencies.

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1 where r the shoulders?
2 Add deads in there.
3 take a day of rest after legs
4 military press is for your shoulders not for back.
5 chest day move flys to middle of workout and use db insted of bb from time to time.
6 add french presses to tri day

Quote:

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Originally Posted by AandF6969

What kind of a rep range are you working with?

Back and Legs on consecutive days might be a problem.. Where's your shoulder work?

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i agree.


shoulders appear to be with military press but gotta add something else.


why dont you try a normal workout split?

If you are truly a hardgainer, that is way too much volume for you.

Decrease volume as low as possible, conversely increase intensity through time and advanced techniques.