Pls help with natty bodybuilding

[sc2only]

Worked out for couple years. Only gained about 15 lbs was eating as much i could decent foods. Worked out for atleast an hour a day 6 days a week. Frusterated with my gains i went to a test only cycle. I went from 140 to 155 naturally. But had really high strength. Than couldnt break 160. Than decided to cycle. I know was not big enough naturally but was ignorant to it. Did test 450mg/week for 10 weeks. Took an ai and good pct. before pct was 178. Month after pct was 172. So i was happy. Now im eating more and working out less but more intense. (dorian yates blood and guts). Now im 182 3 months later and still gaining. Slowly but surely. Been doing this for about 1.5 months. Just wondering a good routine for someone who is easily succeptable to over training and being a hard gainer. I have small frame and genetics suck.

So please give suggestions on a workout routine over a week and for how long.

I also do cardio when i can and yoga.
My diet is good. Not cleanest but its hard eating super clean in a oil sands camp.

[dj erk15]

I would keep cardio to a minimum (2-3 days a weeks at most). For bulking i like isolating muscle groups.
Day1-chest
Day2-bis-tris
Day3-shoulders-back
Day4-legs
Typically 6-8 reps in everything with a exception of a few workouts.

Then again this is just the way i do it, find what suits you and go from there.

Side note: Gaining size=taking in more calories then you burn. Do this over small meals through out the day preferably 5 to 6 meals a day.

[baseline_9]

Worked out for couple years. Only gained about 15 lbs was eating as much i could decent foods. Worked out for atleast an hour a day 6 days a week. Frusterated with my gains i went to a test only cycle. I went from 140 to 155 naturally. But had really high strength. Than couldnt break 160. Than decided to cycle. I know was not big enough naturally but was ignorant to it. Did test 450mg/week for 10 weeks. Took an ai and good pct. before pct was 178. Month after pct was 172. So i was happy. Now im eating more and working out less but more intense. (dorian yates blood and guts). Now im 182 3 months later and still gaining. Slowly but surely. Been doing this for about 1.5 months. Just wondering a good routine for someone who is easily succeptable to over training and being a hard gainer. I have small frame and genetics suck.

So please give suggestions on a workout routine over a week and for how long.

I also do cardio when i can and yoga.
My diet is good. Not cleanest but its hard eating super clean in a oil sands camp.

Read the bolds above!!

Your gaining weight.... Is it all fat? If your gaining LBM what's wrong with your current routine?

If your gaining weight at such a quick rate why are you asking for a new routine..... There is no magic routine out there... Just train hard and periodize your program to prevent plateaus...


HIT training is great.... I like it best when on cycle tho.... I'd opt for a little more volume and less intensity without gear... And possibly opt to train each body part twice a week with lower volume on each workout

[sc2only]

Its not lbm. But it is some lbm as im noticing bulkier look not jus flab. I cant eat super clean. Cause my camp i work at puts salt in everything.

Ill keep this up for a little and switch to what you said and try it out. Thanks

[backcountryrider]

Everyone is a hard gainer bro, except when on juice. Your genetics don't suck, small frame to build on you will only look better in my opinion.

The more you train over the years the less responsive your muscles will get, you will them have to start adding more sets, more movements more angles more tactics. If you don't need a lot to hit them intense then you want to keep it that way for as long as you can. "HIT" training is probably what you want to stick to. Keep your workouts to every body part once per week max. If you need more rest days, be sure you take extra. Better gains when more rest days I find. Sounds like you already made good progress, don't kid yourself too much. Natural is a very slow process. If your reps and weights are going up, you are getting stronger, if you get stronger you are getting bigger. Your progress sounds about right. My two cents.

[backcountryrider]

Actually I want to rewind a bit here. i had a second look at the numbers. You said you started at 140. You trained for just over two years and now you are at 182? That's more than 40 LBS in two and a half years you say. That's just almost a 45 pound plate at the gym. and you gained that much muscle? I wasn't aware that was even humanly possible in two and a half years.

[sc2only]

Not pure muscle. I was 12% bf. now im about 18 id say. Im beefier for sure.