(Hardgainer) Workout Critique

**Intelligence** · 04-04-2005, 03:02 AM

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.

**bluethunder** · 04-04-2005, 07:30 AM

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.

**Intelligence** · 04-04-2005, 08:19 AM

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.

**bluethunder** · 04-04-2005, 10:24 AM

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.

**AandF6969** · 04-04-2005, 02:08 PM

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?

**El Jugo Buen0** · 04-04-2005, 11:04 PM

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

**brew035** · 04-05-2005, 06:46 AM

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.

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

**Jantzen4k** · 04-05-2005, 09:01 AM

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?

i agree.

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

why dont you try a normal workout split?

**inheritmylife** · 04-05-2005, 08:10 PM

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.