A true hardgainer routine needs to revolve around the compound movements and heavy lifting. Hardgainers have a very hard time gaining muscle and high volume training is the biggest mistake they can make.
These people need to train differently than the big guys, so instead of doing a large number of sets with low weight, they should concentrate on getting stronger first.
This routine is designed to add a maximum amount of muscle mass to your frame in the shortest amount of time. As mentioned before, the workout revolves around the three major mass building movements combined with the two best mass building movements.
The hardgainer workout is divided in two parts:
Workout A
Bench press: 5 sets of 8-12 reps. This upper body exercise works your chest, shoulders and triceps. First three sets are warm up sets of 10 to 12 reps. Sets 4 and 5 are work sets with maximum of 8 reps.
Deadlifts:5 sets of 5-10 reps.The deadlift is one of the best mass and strength building exercises. It builds your legs, back, arms, forearms and traps. Sets 1 to 3 are warm up sets of 8-10 reps. Fifth and sixth set are work sets of 5 reps. Be sure to use proper form on this exercise as you can easily cause an injury to yourself.
Workout B
Parallel Bar Dips: 5 sets of 10 reps. This exercise will build your chest, shoulders and triceps.
Chin Up: 5 sets of as many reps as possible. Do this exercise with a medium to narrow grip with your palms facing you. This will build the biceps and lats.
Squats: 5 sets of 10 to 15 reps. This is the best lower body mass building exercise and also an exercise that helps your testosterone and HGH production. Start off with 3 warm up sets of 10 reps. Next do 2 heavy sets.
Alternate workout A and B with a rest day between them.
Week 1
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Week 2
Monday: Workout B
Wednesday: Workout A
Friday: Workout B
Be sure to take a week off or do a deload after 7 or 8 weeks.
You might also like : 10 Rules Every Hardgainer Should Follow If They Want More Muscle
Are there any iPhone apps tracking progress and taking you through these routines available?
Sorry Andre, not yet but soon enough,we hope.
what about saturdays and the other muscle groups?
You basically hit all the major muscle groups with this split. You don’t need to “attack” the muscle from every angle to grow. Saturdays you can do some light cardio or rest.
I’m former (Retired) Army.
After a couple years losing mass and gaining belly, Mostly due to multiple injuries, I am back to trying to build myself.
This is the first routine I have found that looks like a winner.
My past several weeks have been light weights, with presses, squats, and several in and out machines to get used to moving weight again.
Now that I’ve gotten past the “Everything hurts” stage, I’ll be moving on to this guide.