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Thread: Routine for HardGainer
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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
Incline dumbbell
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
alternated with
Close-grip bench presses 5 x 5, 4, 3, 2, 1
Push presses 4 x failure
Thank you for ur comments guys..Ann was sixteen when I married her. I was nineteen. I'm not embarrassed to tell the story. You see, both Ann and I were taught you must be married before sex. We had been dating since she was thirteen or fourteen. You know how intimate you get. Well, we were so in love with each other, we couldn't control it. We needed to go get married.
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Soon to be lean...
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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..
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"gimme head"
LOL, I like the name.
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LOL Bob
one time i was the gimme head 'stud' now i'm 'revenge of the nerd' hahahhaa.. roflAnn was sixteen when I married her. I was nineteen. I'm not embarrassed to tell the story. You see, both Ann and I were taught you must be married before sex. We had been dating since she was thirteen or fourteen. You know how intimate you get. Well, we were so in love with each other, we couldn't control it. We needed to go get married.
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Porn Star
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Thats one crazy ass signature you got there bud.
* * * * * * * * *
Yates
hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society
'Over thinking, over analyzing separates the body from the mind'
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I agree with Yates... I had one eyebrow raised throughout the whole thing...
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Wannabebig Member
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arent' there laws against that tuttut
"No one can completely believe that I am natural.
The most important drug is to train like a madman
-really like a madman
The people who accuse me are those who have never trained once in their life as I train every day of my life."
Alexandr Karelin
Ten-time World Greco-Roman Champion
1988, 1992, 1996 Olympic gold medalist
current stats (10/19/03): 20yrs, M, 5'4 @160lbs, ~11% body fat
lifted since march 2000
occupation:MCB major @ uc berkeley
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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.
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