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For those who seem to have no genetic gifts in the area of body mass gain there is still hope...
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im gonna give your routine a shot, but i carnt do squats cus of lower back probs so i will use leg press is that ok? also should you do warm up sets for each exercise? if so how many sets and reps and how many sets? also how long should i try this routine out for b4 i change it, and when i do change will i be changing it to a similar way of trg? i am a hard gainer, thank and i will look forward to your reply
You can certainly use leg presses if squats are a problem for you. If you can keep deadlifts in there then the routine should work fine.
Do the leg presses as you would squats. One set of twenty rest paused reps.
You can continue with this type of training for as long as poundage continues to increase in at least 4 of the exercises. When progress stops switch to either a more conventional routine for a while or select different exercises along the same lines and repeat a ultra hardgainer approach.
Has anyone seen positive results from this routine? I have been working for many years and the only thing I can do is get lean and skinny or just put excess weight on with no real muscle. Most recently I've been working out hard for about a year and a half and I can't see much difference. So 3 and 4 and sometime 5 days a week workout and a lot of food only seem to put on excess weight and not muscle. Can anypne help me?
if your body hasnt changed much and you're gaining fat then you are clearly lacking somewhere, check the main site on how to build muscle and you should find where you're going wrong, failing that you need to post more info about your training, diet and your stats
if your body hasnt changed much and you're gaining fat then you are clearly lacking somewhere, check the main site on how to build muscle and you should find where you're going wrong, failing that y
I like the idea of HIT but, after years of doing Max-OT combined with now being 37 y/o, it is HARD to keep that kind of intensity for every set while training ultr
I will be adopting this workout routine, since I can only workout 3 times per week
I still find this whole thing mind-blowing. A search of Tim Ferris on these forums produce logs and guys say it works from the 2 I've read. They look a hell a lot chubbier b
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I hate reading articles about hard gainers and their routines... I use to call my self a hard gainer.
I weighed 65 kgs @ 5'11" when I started lifting almost 4 or so years ago. Veins showing, sternum showing, tiny wrists etc.
I started training in my mates garage, we had a pretty good set up, mirrors, squat rack, strong bench, multiple exercise machine. We trained 5 days, split body, 6-10 rep range.
We tried every supplement in the book (legal supps only). Every brand, every mass gainer (3 or maybe even 4 serves a day!), every stack! But to practically no avail.
It took me over 2 years to get to 68 kgs.
It took me another year and a half to get to 71. But even the, I was getting frustrated because my weight was constantly jumping from 71 to 69.
Then suddenly I had my eyes opened to PROPER nutrition. I am by no means an incredibly healthy eater, I'll have fast food maybe twice a week. But dammit, I realised if I don't get enough protein in my diet, enough carbs and possibly enough fat... I'm not going to gain anything!
I don't say "but I eat ALOT of food!!! Wah bloody wah!"
Start a food log! I thought I was eating a lot, until I started a really simple log of what I was eating and how much, then at the end of the day I did a quick calculation of how many macros I was getting and worked from there.
Personally, I am now eating ATLEAST 250 grams of GOOD QUALITY meat. E.g sirloin steak, chicken breast, turkey from the butcher. EVERY MEAL!
Breakfast was oats... WITH A COUPLE CANS OF TUNA!!
This is not a perfect diet, but I was personally sick of the "hard gainer routine"
EFF THE ROUTINE. It makes my blood boil!
I started on my diet, around february, possibly even later... At around 71 kilos.
I'm now 77 kgs and couldn't be happier, I feel and look bigger, but my arms, my shoulders even my legs are still cut.
Stop looking for a routine to fix your problems, that's always the first thing people want to change... Coz it's so easy.
Get a food log, fill it out... Fix your diet, then start putting on size.
This is not meant to be professional advice, if your afraid of eating nothing but meat protein... See a nutritionist, but let them know you want EXCESS! If your speaking to a personal trainer, make sure it's a personal trainer with YOUR VIEWS IN MIND! Not your money in their pocket!