I Need Help!!!!! Please Help Me

[raventaz13]

alright peoples i am a HARDGAINER and i wanna know what i have to do to gain muscles please help!!!!!!!!!! ive been training for quite a while and i havent seened much improvement please help tell me what i have to do to build muscles

[Juggernaut]

eat non stop, its super hard for us though, just stick with it, you're probably not done growing yet.

[Dorian]

Let's have some info like how old are you and what is your training like... What kind of diet are you on?? etc... we can't really help unless we have something to look at to get a idea. If in doubt then read some of my articles explaining most of this already I am sure you will get the info you seek there.

[raventaz13]

well on
mondays i do
shoulders
traps
neck

military press 3 sets
front and side lateral raise 3 sets each
bb and db shrugs 3 sets each
and neck rolls

tuesday
i do abs
and a 30 min jog(cardio)

wednesday
legs
squats 3 sets
dead lifts 3 sets
and hack squats 3 sets
calf raises

thursday
biceps
forearm
back

standing db curls 3 sets
standing bb curls 3 sets
pull ups 3 sets
db wrist curls
bb wrist curls
lat pulldown going back 4 sets

friday
chest
triceps

bb bench press incline decline and flat 3 sets each
pulley pushdown

sat and sun break

[Telly]

Raventaz,

I'm a fellow hardgainer. It's not easy, but you have to persist. You must realise that it will take you a bit longer, but if like me, you have the advantage of looking lean all year round. There are plenty on these boards that would kill to look lean all year round without having to diet. Grass is always greener..........

Anyway, here are a few tips that may help.

Replace dumbell front raises with dumbell presses. Front raises are an isolation exercise. You want to build mass right? You don't need to do both versions of the shrug, just do one or the other.

Leg day looks alright, but include hamstring curls. Hamstrings are an important muscle to work. I assume you are doing regular deadlifts, not stiff legs? If you are doing regular deadlifts, do them after your hack squats. Get your quad work out of the way first.

Split your back and bicep workouts. Ie, Do back and triceps and chest and biceps.

For back, keep doing pullups. You must do barbell rows or t-bar rows (or both) for back mass. I wouldn't worry about pulldowns for now.

Triceps: Pushdowns are ok but include close grip bench as well for packing on mass.

Chest: Do inclines first, then flat and decline

Bicep workout looks alright.

Do you really need to work forearms. Forearms get plenty of stimulation from other exercises.

Buy yourself a powder high in carbs in order to pack on calories and body mass. If you are like me, you don't have to worry about getting fat because you have a high metabolism, so bump up the calories. Most of all be patient, because when you do start putting on muscle you're going to look sharper than 80% of people out there. Good luck

[HIT is best]

Raventaz

Please see:

www.hardgainer.com

There are two books in particular which they sell there - Beyond Brawn (second edition) and The Insider's Tell All Handbook on Weight Training Technique (second edition). I have found these two books enourmously helpful in my bodybuilding career. As an archetypical hard gainer I appreciate the frustration you must be facing. PERSIST!

Peace