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osirisblind
12-06-2006, 07:22 PM
so i guess you could say i'm the definition of hard gainer. i'm vegeterian, and my whole life i've been the same size. long and lanky. 6'3" and 150lbs of pure bone and muscle, unfortunately there's more bone than muscle haha. im a scrawny guy but im looking to change that.

im doing the WBB1 and currently in my second week, already noticed small gains that i could complete a couple more reps per exercise, not enough to up the weight yet. here's the basic workout.

MONDAY:
CHEST/BACK

bench press - 2 x 6
incline bench - 2 x 6
DB row - 2 x 6
deadlift - 2 x 8
chin ups - 2 x 8
shrugs - 2 x 8

WEDNESDAY:
LEGS

DB Squats : 2 x 6-8
Lunges : 3 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

THURSDAY:
ARMS/SHOULDERS

DB shoulder press - 2 x 8
DB lateral raises - 2 x 6
close grip bench - 2 x 6
skullcrushers - 2 x 6
curls - 2 x 8
DB hammer curls - 1 x 6

im getting around 2500 calories + 150 g's of protein per day so hopefully that's enough to help me gain some pounds. calories might be a bit low though? even though that's 1000 more calories than i used to get before i started using a protein supplement.

i might throw some pic's up here too just so you can all laugh at me haha.

i only have 1 main goal as of yet, and that is i want to be 180 lbs come summertime (june).

feedback?

Unholy
12-06-2006, 07:43 PM
I think you need to work your legs. ALso work your stomach like any other bodypart. Sets of 8-12 with a 45 lb plate on your chest if they are too easy. Rows would be a good idea as well for your back.

Detard
12-06-2006, 07:48 PM
yeah no need to do 100 crunches. thats so boring. do some weighted crunches or decline weighted.

osirisblind
12-07-2006, 08:06 PM
so today being thursday i tried a full body workout with legs this time.

didnt really know what to do so i just did some lunges, leg curls and calf raises but it took a lot of energy away from my upper body workout so i might do splits or somethin..

should i be doing more chest exercises?

Detard
12-07-2006, 08:43 PM
u should try out wbb1 or bgb. or if you really feel the need to make your own, make sure you base your routine around the compound lifts such as... squat, deadlift, bench, pushpress, millitary press, dips, pullups, etc.. etc... and if you do design your own, make sure to work from the biggest muscles(ie. chest) to the smallest(ie, tri's) if your going to do them on the same day. so for example. a chest day would be like

flat bench
incline bench
dips
cg bench
flyes
skulls

that is just one example.

Unholy
12-10-2006, 06:57 PM
If you workout legs you have to squat, no excuses!

osirisblind
12-11-2006, 05:49 PM
haha true, im doin the squats now as part of the WBB1.

just a question though, i know it'll be a stupid question, but i took your advice and switched over to the WBB1 routine but is it really worth it to work each muscle group just once a week?

like i've heard both sides on the one hand you wanna work as much as possible, like every 2-3 days apart, and on the other hand you wanna give it a long time in between working out, ie. once a week.

osirisblind
12-14-2006, 08:53 PM
soo i started the WBB1 on monday chest/back: (feel free to laugh, im very weak but hey thats why im here eh? haha)

bench press - 2 x 6 @ bar + 95
inclince bench - 2 x 6 @ bar + 75
DB row - 2 x 6 @ 30
deadlift - 2 x 8 @ 50 (i've never done deadlifts so i want to get the form down before added too much weight)
chin ups - 2 x 8 (no weight added)
shrugs - 2 x 8 @ bar + 100

when you say the weight your benching do you include the weight of the bar? maybe im just that weak haha. also how much does the bar weigh in general?

wednesday i did arms and it looked like this:

DB shoulder press - 2 x 8 @ 30
DB lateral raises - 2 x 6 @ 15
close grip bench - 2 x 6 @ 50
skullcrushers - 2 x 6 @ 40
curls - 2 x 8 @ 60
DB hammer curls - 1 x 6 @ 30

felt so good the next day haha

osirisblind
12-18-2006, 06:03 PM
so this is the 2nd week on WBB1. monday being chest/back i got same results as last week, hoping to be albe to throw up some weight for next week.

bench press - 2 x 6 @ bar + 95
inclince bench - 2 x 6 @ bar + 80
DB flies - 2 x 6 @ 30
DB row - 2 x 6 @ 30 (i'm not sure if i'm supposed to be doing bent-over rows or stand-up but i've been doing standup and it's been working my shoulders/biceps moreso than my back)
deadlift - 2 x 14 @ 90 (still a bit light, hence the extra reps, i just didn't want to overdo it since it's only my 2nd time doing DLs)
shrugs - 2 x 8 @ bar + 110
sit-ups - 3 x 15 w/ 25 lb weight behind head.

still sitting around 150 lbs give or take a couple. hopin to see some results within a couple weeks, i already finished my first tub of protein shake powder.

FreeRider
12-18-2006, 06:50 PM
Looks good dude,
I'm in the same boat as you...6 footer, skin and bones. Good idea starting the DL light. I didnt really know myself if I was DLing right since I really couldn't feel it in my back as much...once I started uping the weight I noticed that I can definatly feel it more in back...in a good way.

I dont know about you, but 3000 cal a day for me is just letting me gain...I up'ed mine to 3500 a day and about 150-200g of protein...most from natural sources too. As long as the strenght is going up, I am fairly sure the mass should come too.

osirisblind
12-20-2006, 06:30 PM
today i did my leg workout that i've been avoiding all this time. just so you know i have the skinniest, weakest legs of anyone i know and i've been avoiding working them out for so long, but i guess you gotta start somewhere. hopin to see some nice gains in the next few months.

DB Squats : 2 x 12-14 reps @ 40
One-Leg Leg Extensions : 1 x 10 reps @ 60
Lunges : 3 x 6-8 reps @ 40/DB
Leg Curls : 2 x 6-8 reps @ 50
Straight Legged Deadlifts : 2 x 6-8 reps @ 75
Standing Calve Raises : 4 x 10 reps @ 100

starting light on the squats and using DBs cause the barbell is too hard on my back.
i replaced hack squats with lunges/leg extension to put my own twist on this workout

to be honest. i hated this workout. when i do my upper body i am always so pumped to work out but something about working my legs i just have no motivation to do it.

osirisblind
12-21-2006, 01:21 PM
arms today at school weight room. i changed it up a bit because i wanted to use some of the equipment i don't get the chance to use at home.

DB shoulder press - 2 x 8 @ 35
DB lateral raises - 2 x 6 @ 15
triceps extensions (cable) - 2 x 8 @ 50
skullcrushers - 2 x 6 @ 50
curls - 2 x 6 @ 60
concentration curls - 1 x 6 @ 50

osirisblind
12-24-2006, 04:15 PM
so im gonna be out of town tomorrow for christmas so i decided to do my chest/back day today (sunday) instead.

somewhat disappointed that i wasn't able to throw any more weight up on most of my exercises, in fact i barely even finished my 6 reps for both the bench/incline bench today. how long before i should be seeing results/being able to up the weight?

bench press - 2 x 6 @ bar + 95
inclince bench - 2 x 6 @ bar + 80
DB flies - 2 x 8 @ 30
-------------------------------------
DB row - 1 x 14 @ 30, 1 x 8 @ 35
deadlift - 2 x 8 @ 110
chinups - 2 x 8
shrugs - 1 x 10 @ bar + 120

FreeRider
12-24-2006, 10:50 PM
Hmmm,
I seem to be thrownin an extra 10 on the stack every workout for the big compound movements (DL's, Squats). I did start out nice and light so that may have had something to do with it...but for the last 4 weeks I have been able to increase the weight almost weekly...only ones that have been a little slow to increase for me have been the lat raises and the seated DB press.

What were your starting weights? I am sure as long as you are eating right and drinking the H2O like a fish you should see some strenght gains soon enuff.

I have had some strenght increases but havn't really noticed any decent weight increases...I just got to eat more I guess. Keep at it man...were about the same size so just giver! When I find I can rep out 2*8 without ****ing my pants move on up. I am really really fightin for that 2*8 on everything I do!...or thats the goal anyways...make sure you really kick you own ass on these workouts!

osirisblind
12-27-2006, 06:38 PM
DB shoulder press - 2 x 8 @ 35
DB lateral raises - 2 x 8 @ 15
close grip bench - 2 x 8 @ 50
skullcrushers - 2 x 8 @ 50
curls - 2 x 8 @ 60
DB hammer curls - 1 x 6 @ 30

i was really satified with todays workout, i seemed to be pushin out extra reps on all the exercises. hoping to step it up a few lbs next week!

also, i weighed in today at 153. not much of a gain, but a gain nonetheless. hopin to reach that goal of 180 by june!

lecithin
12-28-2006, 12:09 AM
i know how it feels to be tall and lanky man, keep up the good work

FreeRider
01-06-2007, 03:06 PM
Lookin good. I dont know how you are cranking out 50lbs skull crushers! We are close on everything else (strenght wise) but you are destroying those crushers! Maybe my form is wrong:D ...keep up the great work!

osirisblind
01-06-2007, 04:01 PM
wow so i slacked off so much this last week and a half.. christmas break for me, im outta school and i lost that sort of structure to my day but hopefully i get back on track.
anyways i felt i was lackin in these workouts, my chest didn't improve at all, my arms/shoulders were like this:

DB shoulder press - 2 x 6 @ 35
DB lateral raises - 2 x 8 @ 15
close grip bench - 2 x 8 @ bar + 50
skullcrushers - 2 x 8 @ 50
curls - 2 x 8 @ 60
DB hammer curls - 1 x 8 @ 30

ohh and i pushed my DL up to 2 x 6 @ 120 ha.. but at least it's an improvement.

osirisblind
01-09-2007, 04:24 PM
soo i finally threw some weight up on my bench !! ahah ehh weak but after the last couple weeks i was surprised i didn't go down if anything.

bench press - 2 x 6 @ bar + 100
incline bench - 2 x 6 @ bar + 85
dips 2 x 8 @ body weight

osirisblind
01-15-2007, 03:39 PM
so i haven't been updating much on here. i moved my skullcrushers up to 55 and hit 8 reps there but the day after my arm workout they weren't feeling as sore as they usually do the day after, maybe i should push myself a little more this week.

my chest looked the exact same as last week. but my back was lookin good:

DB row - 2 x 7 @ 40
deadlift - 2 x 8 @ 120
chinups - 2 x 8
shrugs - 1 x 10 @ bar + 120

osirisblind
01-18-2007, 05:26 PM
DB shoulder press - 2 x 6 @ 40
DB lateral raises - 2 x 8 @ 20
close grip bench - 2 x 8 @ bar + 60
skullcrushers - 2 x 8 @ 55
curls - 1 x 6 @ 70, 1 x 8 @ 60, 1 x 12 @ 50

osirisblind
01-24-2007, 06:23 PM
soo i weighed myself today at 150, which means i somehow lost 3 pounds in the last month since i weighed last.

even though it's probably cause i ran out of protein powder and havent had it in a couple weeks, this seems strange because my lifts have been increasing. like today:
- pushed bench to 130 from 120
- DL up to 140
- chinups i hit 12 reps both sets
- and even though i havent measured i've noticed an increase in my chest/arm size over the last month.. i wish i took pictures when i started so i could compare.

osirisblind
01-27-2007, 04:35 PM
deadlift today at 150 + bar.
DB shoulder press - 2 x 6 @ 40
DB lateral raises - 1 x 8 @ 20

i also added these shoulder exercises i learned from a boxer. you do 6 rows, 6 military presses, and 6 behind the head presses.. sure work the shoulders hard. i did 2 sets of these but couldnt complete 6 on everytyhing.

close grip bench - 2 x 6 @ bar + 65
skullcrushers - 1 x 6 @ 60, 1 x 8 @ 55
curls - 2 x 6 @ 70

Built
01-27-2007, 04:38 PM
You're 6'3" and you eat 2500 calories a day?

I'm an old woman, and I maintain 140 lbs on 2300.

EAT EAT EAT!

osirisblind
01-29-2007, 11:47 AM
yeee ive been averaging 3000 everyday but it seems if i miss just 1 or 2 days i lose all my progress :(. not to mention i ran out of protein powder for a couple weeks and that didn't help.

osirisblind
02-03-2007, 05:15 PM
so i'm really unimpressed with myself lately. i've had exams the last week so i really forgot all about eating and lifting. i haven't lifted in at least 7 days, and i know i haven't been hitting 3000 cal's a day as i would like to.

anyways i'm gonna get back on track and keep pushing myself till i hit my goal of 180. today was chest and back and it's not lookin too good. my bench went down :(

bench press - 2 x 6 @ bar + 100
inclince bench - 2 x 6 @ bar + 80
dips - 2 x 8 @ body weight

BB row - 2 x 6 @ bar + 50
deadlift - 2 x 8 @ bar + 150

FreeRider
02-04-2007, 05:02 PM
I know what you mean about the "miss 2 days of food and lose!". I went to a B-Day party a week or so back and ended up feelin pretty chitty for the rest of the weekend. Needless to say I didnt eat what I needed to.

I think its mostly in your head...just eat and lift and dont think negitive. I find that if I am going into a workout thinking its going to be the best a$$ kicking of my lift, I try mucho harder and feel like gold afterwards!

Keep it up man. The progess makes it worth it.

osirisblind
02-06-2007, 07:03 PM
shoulder exercise: 2 x 6 (6 row, 6 military, 6 behind the head. )
close grip bench - 2 x 6 @ bar + 70
skullcrushers - 2 x 6 @ 60
curls - 2 x 6 @ 70

osirisblind
02-12-2007, 06:11 PM
bench press - 2 x 6 @ bar + 100
inclince bench - 2 x 5 @ bar + 80
dips - 2 x 6 @ body weight

chinups - 2 x 8 @ BW
BB row - 2 x 8 @ bar + 50

osirisblind
02-20-2007, 03:54 PM
so im disappointed with myself not having worked out since my last post 8 days ago but i was surprised to see some increases with todays lifts:

bench press - 2 x 5 @ bar + 105
inclince bench - 2 x 5 @ bar + 85
dips - 2 x 6 @ body weight

chinups - 2 x 8 @ BW
BB row - 2 x 6 @ bar + 60

osirisblind
02-20-2007, 03:55 PM
so my eating has been lacking, i haven't done fitday recently but i'm estimating im getting around 2500-3000 most days which is weird because my strength appears to be going up yet my weight is still sitting around 150-155 :(

osirisblind
02-25-2007, 06:38 PM
shoulder exercise: 2 x 6 @ bar + 20
close grip bench - 2 x 6 @ bar + 80
skullcrushers - 2 x 6 @ 60
curls - 2 x 8 @ 65
sit ups - 3 x 20 w/ 25lb behind head