Advice pls!

[marcw05]

I have come to the understanding without a doubt I am a hardgainer. Researching and trying diff workout that multiple training Partners show great progress doing my routines. Me on the other hand have resulted to extremely minimal gains, leading to over training and joint problems ( wrist and shoulder pains) since reducing my lifting days to 3 rather than 5-6 days I have had little to no shoulder pains proving I was not giving my body appropriate rest. But with that said i feel my routine is too little now. Which of following would be better routine for me

On this routine only 2 upper body days but I hit it hard with about 3-4 exercises with 3 sets per muscle group
Monday - Shoulders/arms
Tues - cardio 30-45 mins
Wed - legs
Thurs - stationary bike cardio only
Friday - chest-back
Sat off
Sun off

This workout routine would be one group a day with a shorter workout period with a 15 min cardio warmup before lift
Monday - chest (3 sets each - flat/incline/flies

Tues - back (pullups/rows/reverse flies)

Wed - legs (squat/lunges/leg curls/calf raises)

Thurs - Arms

Fri - shoulders (military press/shrugs/lateral raises)

Off days on sat and sun....



Any input is appreciated (also I promise it's not my diet I have a very strict diet and am pretty sure training method is setback)

[Kmilford]

If you want advice you probably should give some more info about experience, goals and all that. I would just pick a three day week full body from the stickies if I were you. If you really want to be a hardgainer check out Stuart mcroberts books. Not my thing but some people swear by his hardgainer ways.

[marcw05]

Been working out since high school, played high school baseball so our workouts were more maintenance . But got into the building goals around age 20. I am 24 now, 5'7 140lbs... Maybe 10-12% bodyfat, not exactly aure but abs are slightly visible to give an idea. I'm lookIng for about
10-15 lbs lean muscle and strength gains. Would like to reach 155lbs with same or less bodyfat.