Easy Hard Gainer Program

[jdjprimer19]

Weeks 1-4: Accumulation Phase

Lower Body (Monday)
A. Back Squat- Perform 3 sets, 7-8 reps 5RM weight (Unrack the bar, perform 5 reps, the fifth one being the last rep you can complete on your own, re-rack the bar and rest for 10-15 seconds, unrack the bar, perform 2 reps, the second one being the last rep you can complete on your own, re-rack the bar and rest for 10-15 seconds, unrack the bar & perform one last rep.)
B. Conventional Deadlift- Perform 3 sets, 7-8 reps 5RM weight in extended fashion
C. Sumo Deadlift- Perform 3 sets, 7-8 reps 5RM weight
D. Leg Curl- Perform 3 sets, 7-8 reps 5RM weight
Tempo: Controlled eccentric 2-3 seconds, explosive concentric

Upper Body (Tuesday)
A. Bench Press-Perform 3 sets, 7-8 reps 5RM
B. Bent-over Barbell Row-Perform 3 sets, 7-8 reps 5RM
C. Barbell Shoulder Press-Perform 3 sets, 7-8 reps 5RM
D. Close Grip Lat Pulldowns w/ Parallel Handles- Perform 3 sets, 7-8 reps 5RM
E. Weighted Dips- Perform 3 sets, 7-8 reps 5RM

Lower Body (Thursday)
A1. Front Squat or Squat- Perform 5 sets, 3-4 reps
A2. Leg Extension- Perform 5 sets, 4-5 reps
B1. Romanian Deadlift- Perform 5 sets, 3-4 reps
B2. Leg Curl- Perform 5 sets, 4-5 reps

Upper Body (Friday)
A1. Incline Barbell Bench- Perform 3 sets, 3-4 reps
A2. Pec Dec- Perform 3 sets, 4-5 reps
B1. T-Bar Rows- Perform 3 sets, 3-4 reps
B2. Straight-Arm Pulldowns 3 sets, 4-5 reps
C1. Dumbbell Shoulder Press 3 sets, 3-4 reps
C2. Dumbbell Lateral Raises 3 sets, 4-5 reps
(Supplemental arm work can be included on Upper Body days, abs Lower Body)

Weeks 5-8: Intensification Stage
Whole Body Session 1 (Medium Wave Loading) M
A. Back Squat- Perform 6 sets 5/4/3 wave
B. Bench Press- Perform 6 sets 5/4/3 wave
C. Barbell Rows- Perform 6 sets 5/4/3 wave
Whole Body Session 2 (Short Wave Loading) W
A. Conventional Deadlifts- Perform 6 sets 5/2 wave
B. Incline Bench- Perform 6 sets 5/2 wave
C. Close Grip Lat Pulldown w/ handle 6 sets 5/2 wave
Whole Body Session 3 (Cluster Sets) F
A. Back Squat- Perform 3 sets 1(6) meaning single reps 10-15 secs rest in between
B. Push Press- Perform 3 sets 1(6)
C. Deadlift- Perform 3 sets 1(6)



For those of you who are fast twitched predominant and thin like myself, this is a great routine from Christian Thib. Anyhow, take a look and see if might benefit you.

http://www.t-nation.com/readArticle.do?id=524650&cr=

[jdmalm123]

I have hit two major plateaus in gaining mass. The first one after 3 years of bodybuilding 6x/week. The fix was 2-3 times per week of heavy basic moves (similar to Starting Strength). The other was recently, after 16 years of various training routines and an even more recent 6-week complete layoff from lifting. The fix was adding a half-gallon of milk per day. I regained 6 lbs in two weeks and gained another 3 lbs to hit a new BW record with only about 1% increase in BF. This overlaps doing Madcow's 5x5.

Hardgainer = add milk!

[jdjprimer19]

Madcow works wonders, which is currently what I am on. This hardgainer routine doesn't deviate too far from that, and since I am predominately fast twitched, I make better gains from these lower reps. I think this will be a good transition for me once I stall on all my lifts from 5x5. Otherwise I may switch to Westside Barbell for Skinny Bastards which incorporates a repetition day rather than a dynamic phase. And as far as the milk is concerned, it's damn tasty to drink with my Cytogainer and muscle milk.

[jdjprimer19]

For you Westside and 5x5 advocates, how does this program appear to you in comparison? Feedback appreciated.

[user516485612]

I'm kinda interested in this so I am giving it a bump