Hardgainer Routine

[lukek]

Planning exercise routine at the moment and need a little help

Succeeding in weight training consists of four basic things

diet, training, sleep, stress

Body Type

6'2 - 78kg

Ectomorph/hardgainer

Beginner Level

Training

I'm going to keep to basic compound movements lifting heavy and low rep. Before I was doing to much isolated exercise and not getting enough rest which is essential for my body type. Aiming at strength gains within these exercises, so adding on weight weekly is a goal.

Day One

Bench Press 2-3 x 6-8

Incline Press 2 x 10-12

Military Press 2-3 x 6-8

Skull Crusher 2-3 x 10-12

Heavy Abs 3 x 10

Day Two

Barbell Row 2-3 x 8

EZ-Bar Curls 1-2 x 10

Squats 2 x 10

Deadlifts/Stiff-Legged Deadlift 1 x 10

Q's

Adding 2.5kg a week a good idea?

Should I add a couple more exercises and lower the reps and increase the sets?

[Beef]

on your Day Two you only do 6-7 sets altogether?

[tinytraps]

starting strength dude. Seriously.

[startinfromscratch]

starting strength dude. Seriously.

[BenBB]

Aiming at strength gains within these exercises, so adding on weight weekly is a goal.

Decrease your reps to 4-6 then.

And I doubt you will be able to add 2.5kgs per week with the same amount of reps unless you've never weight trained before.

I don't see any chins/pullups. could possible add in chinups when you are doing day 2.

Maybe you should consider doing a push/pull split.

my 2c

[steak]

Double ya squats, deads, bench and overhead press...ditch inclines and eat like a fucken animal...eat everything in sight :nod:

rest lots.

[Draft]

Depending on what you're lifting adding 2.5kg a week win or lose may be disadvantageous.

I did alot of reading around 5x5 programs. The stronglifts has you focusing on a linear progression and adding 2.5kg each week to all lifts no matter what. A lot of other people (sorry can't quote anything atm, will get to that tonight) suggest that focusing on linear progression over anything else when looking at higher weights doesn't work.

Actually, come to think of it, that probably comes from PMan's site. Go here. It should have alot of information.

Really don't think you should be forcing yourself to add 2.5kg to curls (or any other isolation exercise) but thats just my opinion.

Also, I would increase sets of squats, increase weight and decrease reps so maybe 3 x 5 ramping up.

Deadlifts; 1x5 should be enough, I prefer to focus on shifting heavier weight and its pretty hard to do that at 10 reps.

[tinytraps]

Also, I would increase sets of squats, increase weight and decrease reps so maybe 3 x 5 ramping up.

Deadlifts; 1x5 should be enough, I prefer to focus on shifting heavier weight and its pretty hard to do that at 10 reps.

So basically starting strength :grin: :grin: Ive said it before but its worth repeating.

[Monarchking]

starting strength dude. Seriously.

SS ftw. 8)

You can't fail.

[lukek]

this looking better?

Day One

Bench Press 2-3 x 6-8

Military Press 2-3 x 6-8

Skull Crusher 2-3 x 10

Heavy Abs 3 x 10

Chin up 2x10

Day Two

Barbell Row 2-3 x 6

EZ-Bar Curls 2-3 x 6

Squats 3 x 5

Deadlifts/Stiff-Legged Deadlift 1 x 5

and by starting strength, do you mean this?

[Beef]

sure. but do your squats first

[tinytraps]

Yea thats it. The SS novice program has you squating 3 days a weekk then deadlifting/powercleans and bench/oh press twice a week. Squat and press 3x5 deadlift 1x5 powerclean 5x3.

You need to hit the basics hard and eat like theres no tommorow. Dont stress bout the iso exercises squats and deadlifts are the best exercise for your biceps and all the bench/oh work will thrash your tris. Dont make things harder than they nees to be.

[Jeffrey]

Give any muscle you have got a good thrashing.

[Against All Odds]

Hey Lukek,

Whatever good advice you get on here about your lifting and workout routines, make sure you're getting your rest (no less then 8 hrs and no more then 10 a night), also power naps help aswell....as an Ectomorph/Hard gainer myself, I've noticed some great results from this simple and easy step. Was at 75kg, 1.8m about 1yr 6mnths ago, have now just cracked the 90kg mark with around 17% bf.

So it can be done mate just stick at it...

All the best.

A.A.O