Weight lifting program for hard gainers

Taking whey protein would probably help with weight gain if you weren't getting enough kcal or protein in your diet.

i don't understand how hard it is for hard gainers to gain....

it's all your nutrition if your not gaining muscle.... and you think your doing something in the gym

i hear that all the time... i can't build muscle... well sure u can eat 2 scoops of peanut butter every other meal, throw in an avocado and some kiwi.....

2 more chicken breasts

a weight lifting program is optimal for about 3 weeks... before your body decides to find an easier way of doing things

any program comprised of compound exercises with about 70-80 percent of your 1 rep max.. will help build strength and if you eat right the muscle will follow

this isn't a science..... oh wait.....

Originally Posted by JaCet

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i don't understand how hard it is for hard gainers to gain....

it's all your nutrition if your not gaining muscle.... and you think your doing something in the gym

i hear that all the time... i can't build muscle... well sure u can eat 2 scoops of peanut butter every other meal, throw in an avocado and some kiwi.....

2 more chicken breasts

a weight lifting program is optimal for about 3 weeks... before your body decides to find an easier way of doing things

any program comprised of compound exercises with about 70-80 percent of your 1 rep max.. will help build strength and if you eat right the muscle will follow

this isn't a science..... oh wait.....

Heresy! You have to eat to gain mass...?

You don't understand because you aren't one. The point of the program is that you aren't wasting time an energy on excess reps when you could be using that extra energy to build muscle. In my work, I never get time to eat, and when I do eat, it isn't frequently enough. I ride my bike to work, I ride it him, and I'm basically exercising all day while I work. On my best day I'll barely get in 3500 kcal maybe, and I'm looking to be intaking 4000 kcal. The hardest thing in the world is getting the right nutrition.

Ya I've never actually tried to put on mass, just kind of been happy with what i was. That was until today -- looked in the mirror right before the workout and was like 'aww **** im too skinny'. We'll see what happens. Starting around 155 and we'll see where I end up.

Add fishoil to your shakes. Drink lots and lots of milk. Snack on almonds. Huge bowl of oatmeal for breakfast. Peanutbutter on everything. Decent quality meat of some sort for dinner. Cottage cheese before bed. Can't fail.

Originally Posted by interman

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Add fishoil to your shakes. Drink lots and lots of milk. Snack on almonds. Huge bowl of oatmeal for breakfast. Peanutbutter on everything. Decent quality meat of some sort for dinner. Cottage cheese before bed. Can't fail.


I'm not sure what you people will say, but I would instead recommend adding dianabol and deca, or maybe test enanthate. GH if you got the $$$.

The reason some people are mesomorphs is not in their diet. It's something their testes make, hint: it's not cottage cheese.


P.S. I don't know where you live, it's perfectly legal in my country. Don't do anything illegal.

I don't even know what those things are and I'm assuming they're some sort of chemical....no thanks. I prefer the eating healthy like a cow, at least I know those side effects.

Originally Posted by morexyz

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I'm not sure what you people will say, but I would instead recommend adding dianabol and deca, or maybe test enanthate. GH if you got the $$$.

The reason some people are mesomorphs is not in their diet. It's something their testes make, hint: it's not cottage cheese.


P.S. I don't know where you live, it's perfectly legal in my country. Don't do anything illegal.

People can get big on gear, news at 11.

Originally Posted by adversity04

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I don't even know what those things are and I'm assuming they're some sort of chemical....no thanks. I prefer the eating healthy like a cow, at least I know those side effects.

LOL, he's recommending you ad dianabolic steroids to your shake.

Now why in the world would I want my balls to shrink?

OP:

Let us know how the program works out for you.

The program looks like you are exercising way too often, in my opinion.

I've personally found that very low reps (under 6) 2-3 reps, and 2 workouts/week, or even less often for large groups (legs/back), work best for me.

As for soreness, is that rather shaky indicator if you're building mass or not?
That's just lactic acid build-up, usually due to improper hydration or lack of creatine, I think?

my 2c.

I gained about 20 pounds in a few months doing this, though I'm more of a "normal" gainer.

MONDAY - Legs
4 sets leg extension 10-15reps (keep it light, this is just to get blood in the legs)
4 sets squat 6-10 reps
3 sets leg press 10-12 reps
4 sets leg curl 10-12 reps
3 sets stiff legged deadlift or walking lunges (hamstring or quad, pick one and alternate every so often or whichever you think needs more work)

TUESDAY - Chest
4 sets incline DB or barbell bench 8-12 reps
3 sets flat DB or barbell bench 8-12 reps
3 sets DB fly or machine fly (pec deck) 12-15 reps, focus on squeezing at the top
2 sets weighted dips

WED OFF

THURSDAY - back
4 sets bodyweight pullups: up to 15 reps (add weight if 4x15 is too easy)
4 sets bent over row barbell or DB row 8-12 reps
3 sets front pulldown, wide or narrow (switch it up) 8-10 reps
3 sets cable row 6-10 reps
Behind the head pulldowns(yeah they're bad blah blah blah): 2 sets 15 reps Medium easy weight...just squeeze.

FRIDAY - shoulders/arms
3 sets DB press or front military 8-10 reps
3 sets side laterals 10-12 reps
3 sets rear lateral machine or DB 10-12 reps
6 sets shrugs behind the back for 3 sets and to the front for 3

Triceps
3 sets 10-15 rope pushdown
3 sets skullcrushers or DB extensions 6-10 reps
3 sets reversed push down (palms facing) 8-10 reps

Biceps
3 sets barbell curl or e-z curl bar 8-12 reps
3 sets preacher machine or db/barbell 8-12 reps
2 sets hammer curl db or rope 10-15 reps
wrist curls 13-20 reps 2 sets

-Do abs on Monday and Thursday

-Do calves Tuesday and Friday.

-KEEP THE REST INTERVALS SHORT. 30-60 seconds between sets, no more. This is very important as it will fatigue the hell out of your muscles AND improve your conditioning.

-Alternate squats with deadlifts every week or two weeks if you want.

Originally Posted by morexyz

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OP:

Let us know how the program works out for you.

The program looks like you are exercising way too often, in my opinion.

I've personally found that very low reps (under 6) 2-3 reps, and 2 workouts/week, or even less often for large groups (legs/back), work best for me.

As for soreness, is that rather shaky indicator if you're building mass or not?
That's just lactic acid build-up, usually due to improper hydration or lack of creatine, I think?

my 2c.

Hmm, you think 3 times a week is too often? 2-6 reps is strength/power building territory more than muscle hypertrophy, that isn't much volume. What is your H/W and BF%, or do you have any measurements you could share?

Soreness is not lactic acid build-up- when you are working out, you will get a temporary increase of lactic acid which disassociates H+ ions and causes that burn you feel in your muscles. The soreness you feel the next day, or next few days as in DOMS (delayed onset muscle soreness) is caused by microtears in the muscle fibers- mostly brought on by eccentric muscle contractions, and often doesn't happen unless you either don't exercise much or really overworked your muscles.

I think the "hardgainer" problem is mostly a food issue. And a fear of fat.

If Hilary Swank can put on about 20lbs of mostly muscle in a few months by eating everything she sees and lifting, why can't the average guy?

Lift heavy weights, eat a **** load of food, sleep, and reassess in 6 months.

lefty