Is this plan suitable for hardgainers???

[zolden1]

What do you think about this workout plane for hardgainer ? I practice 15 mounths and now i need hard workout plan for mass gain. I can only go to the gym these days I have stated in plane. It's OK ? sorry for my english thank you in advance for your advice

monday:
Dumbbell Bench Press 5x6-8
Incline Dumbbell Press or Flyes 5x6-8
Wide-Grip Lat Pulldown 5x6-8
deadlift 4x6-8
Dips - Triceps Version 6x6-8

tuesday:
Barbell Squat 5x6-8
Lying Leg Curls 4x6-8
Dumbbell Shoulder Press 5x6-8
Reverse Flyes 4x6-8
Barbell Curl 6x6-8

wednesday:
rest

thursday:
Incline Dumbbell press 5x6-8
Dumbbell Bench Press or Flyes 5x6-8
Pullups 5x6-8
Reverse Grip Bent-Over Rows 4x6-8
Dumbbell Shrug 4x6-8

friday:
legpress 5x6-8
Romanian Deadlift 4x6-8
Power Partials 4x6-8
Reverse Flyes 4x6-8
Standing Calf Raises 4x6-8

saturday and sunday:
rest

[SkydogGinsberg]

What do you think about this workout plane for hardgainer ?

It's not terrible -- some others are better, some others are worse. The real success for "hardgainer" will be: how many calories did you eat today?

[zolden1]

It's not terrible -- some others are better, some others are worse. The real success for "hardgainer" will be: how many calories did you eat today?

roughly 3500 calories ...
I eat as much as I can

[JBisGod]

It's not terrible -- some others are better, some others are worse. The real success for "hardgainer" will be: how many calories did you eat today?

Exactly. You aren't a hardgainer. There is no such thing as hardgainers. Its a word made up to sell things to skinny people. Eat more.

[zolden1]

Exactly. You aren't a hardgainer. There is no such thing as hardgainers. Its a word made up to sell things to skinny people. Eat more.

to try to work So what's the plan?

[RockCrab]

I see no fork curls or spoon lifts in your plan, so no, it's not what you need as a 'hardgainer'.

I don't care if you're eating 6500 cals / day, if the scale doesn't move in the direction you want, it ain't enough. Add 200-300 cals / day to your current diet, wait two weeks, weigh yourself. Did you gain weight? No? Well then add another 2-300 cals rinse and repeat. Stop when you are gaining 2-3 lbs over that two week period. I guarantee this is the program you need to defeat 'hardgainer' status. Guaranteed.

[Grant73]

I would change a few things. Drop the deadlifts on day 1. and replace with a rowing preferably a chest supported row or 1 arm row. You want to save your lower back for squats the following day. Drop the shoulder work or put shoulders with day 1. Dumbbell bench and inclines hit shoulders as well as chest and tris. You may want to look at Lyle Mc Donalds upper/lower routine.

[JBisGod]

to try to work So what's the plan?

Visit this website:

http://startingstrength.wikia.com/wi...inner_Programs

Read everything on it

"Now, since 90% of the people that come to bb.com are novices, Rippetoe's program gets recommended a lot because it's good, it drives home proper understanding and fundamentals, gets them started on the right foot, they learn what is important in programming, and it provides a plan as to how to execute and how to adjust the weights on a session to session basis. Truly, this is really the key to all successful programs even though this information is totally absent for most people on BBing sites and in magazines."

[zolden1]

and what you say for this plan? is it better than above reminiscence ?
1.week_________________2.week____________3.week
mo:back + triceps_______chest+biceps_______legs+shoulders
tu:chest+biceps________legs+shoulders______back + triceps
thu:legs+shoulders_______back + triceps______chest+biceps
fri: back + triceps_______chest+biceps_______legs+shoulders ... and repeat routine again

for triceps: dips,Triceps Extension
for back:Wide-Grip Lat Pulldown, deadlift,reverse Grip Bent-Over Rows
for chest: Incline Dumbbell Press , Dumbbell Bench Press , Dumbbell Flyes
for biceps:Barbell Curl , Hammer Curls
for legs: Barbell Squat , legpress, Lying Leg Curls , Romanian Deadlift, Standing Calf Raises
for shoulders: Power Partials , Reverse Flyes , Dumbbell Shoulder Press

[Grant73]

The routine is not any better. You are overlapping muscle groups. Monday you working back which also hits bis. Then Tuesday you are hitting bis directly. Samething with chest and tris. Also your squats and deads are too close together. Separate deads and squats by at least a day. Squats and deads hit a lot of the same muscles.

[SkydogGinsberg]

OP, rather than get bogged down in program/split details, just do a decent beginner program such as Starting Strength mentioned in post #8. There's nothing special you need to focus on right now other than calories and any kind of balanced work routine.