Thread: Curious about hardgainer workout
04-27-2005, 01:02 AM #1
Curious about hardgainer workout
I am a big time hardgainer and I got out of the game for a while now i'm starting lifting again. I was wondering what yall thought about a simple 4 day split. With only bench one day, then only deadlifts, only squats, and only pullups. One mass building exercise per day in the 3-8 range until failure. Has anybody hear about/tried this type of workout before. Is it a good idea ya think? Any responses--especially from experienced lifters---are appreciated.
04-27-2005, 07:16 PM #2
whats up man, straight ectomorph here, even though from my stats u wouldnt think so. takes me months just to go up 5 pounds in my bench press. but yes those exercises are great and all but they dont hit ur muscles from all angles....that is what u want to do. just use those exercises as ur main focus but add in a few more sets of something like bent over barbell rows for back, some weighted dips or incline bench for chest,lunges, ect. personally i like to go on the 2 days on 1 day off workout routine.......this is a little workout i put together for somebody else that was looking for a good workout....
back/bis - 3 sets deadlifts, 3 sets pullups, 3 sets barbell rows - bis 3 sets standing barbell curls , 2 sets dumbells curls
chest/tris - 3 sets weighted dips, 4 sets flat barbell - tris skullcrushers - 3 sets, 3 sets rope pushdowns
shoulders - barbell shoulder press 4 sets, barbell upright rows 3 sets, barbell shrugs 3 sets
legs - squats 4 sets, then add in 3 sets something like leg extensions or curls....
this is only a general routine, switching it up alot is important but always try to include a compound exercise for whatever muscle u are working. and another thing is ectomorphs tend to overtrain quite easily so as u can see there arent too many sets here....one thing u gotta remember is consistent diet of high protein high calories. i always thought i had a good diet but then i relized i wasnt consistent....if ur not feeling full the entire time ur awake, then ur not eating enough...once u grasp this idea, u will be on ur way...well im out hit me up if u got any questions...
04-28-2005, 05:07 PM #3Originally Posted by TheDfromGC
You could start the first week on that low volume though Ecto, and slowly keep ramping it up I would think. Switching up the exercizes as TheD suggests, every 6-8 weeks is impprtant to avoid stagnating progress, switching up you rep schemes can help too, working out with 8-9 rep sets, and gradually adding weight such that about 6 weeks later you are down to 3-4 rep sets.
That's the most important stuff to me in a nut-shell.
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