Routine for HardGainer
I read in IronMan.com a routine for hardgainer which basically doing drop sets -- 5 sets, each 5 rep down to 1 rep.
I'm a f*ckin' skinny hardgainer 5'7 121 lbs and I usually do the usual 3 x 10-12 for each exercise.
Do u guys think this routine will do a lot better for hardgainer like me??
The Routine (taken from http://ironmanmagazine.com/ironman/t...avggainers.htm)
Workout 1: Chest and back
Bench presses 5 x 5, 4, 3, 2, 1
presses 1 x 5 x triple drop
Bent-over barbell rows
or T-bar rows 5 x 5
Shrugs 5-6 x 1
Workout 2: Quads, hams and lower back
Squats 5 x 5
Partial squats 5-6 x 1
Deadlifts 1 x 20
Workout 3: Arms and shoulders
Barbell curls 5 x 5, 4, 3, 2, 1
Close-grip bench presses 5 x 5, 4, 3, 2, 1
Push presses 4 x failure
Thank you for ur comments guys..
GH : Please check your pm...
I think the routine looks pretty good.,.
On your arm day I prefer to train triceps before biceps..
Also I would prob lower the dead reps and perhaps cut back the 5 x sets to maybe 3 or so..
LOL, I like the name.
LOL Bob :D
one time i was the gimme head 'stud' now i'm 'revenge of the nerd' hahahhaa.. rofl
Thats one crazy ass signature you got there bud.
I agree with Yates... I had one eyebrow raised throughout the whole thing...
arent' there laws against that tuttut
I am very skeptical of magazines in general. They tend to want to re-invent the wheel every month so they can sell you a new issue along with all the supplements that sponsor them.
For starters, I think people are too quick to label themselves hardgainers. Give some serious effort to the wannabebig routine for 6 months and see what happens.
That being said, I would also recommend www.cyberpump.com or www.hardgainer.com as good sources of info.
One of the definitive books on hardgainer bodybuilding is Beyond Brawn by Stuart McRoberts. I have read it and I highly recommend it.
My current routine is probably a hybrid of the wannabebig routine and the type that would be considered an abbreviated hardgainer routine.