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Thread: (Hardgainer) Workout Critique
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04-04-2005, 03:02 AM #1
(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.
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04-04-2005, 07:30 AM #2Anabolic Member
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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.
Last edited by bluethunder; 04-04-2005 at 07:45 AM.
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04-04-2005, 08:19 AM #3
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.
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04-04-2005, 10:24 AM #4Anabolic Member
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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.
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04-04-2005, 02:08 PM #5
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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04-04-2005, 11:04 PM #6
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
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04-05-2005, 06:46 AM #7Originally Posted by Intelligence
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
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04-05-2005, 09:01 AM #8Originally Posted by AandF6969
i agree.
shoulders appear to be with military press but gotta add something else.
why dont you try a normal workout split?
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04-05-2005, 08:10 PM #9
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.
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