Hey guys, I've been training for about 9 months now and aside from my noob gains I haven't really seen an improvement. I am an extreme hardfainer and have been really skinny my whole life.(I am 6'4 and weigh 175 pounds) . What should I do?? I eat ALOT of food and don't do very much cardio. I hear that compound lifts arevery good for putting on mass. What would be a good workout plan using compound lifts?
Starting Strength would be a good start (Read the stickie) for a workout plan.
Also I'm willing to bet you don't eat as much food as you think you eat.
Well i've been up 5 hours and I've had 6 eggs, a pack of yogurt, 2 peanut butter sandwiches, and I'm about to down 3 mcchickens.
Oh and I had a thousand cal weightgain shake
Triple that, lift for a couple months on SS, then come back
Starting Strength, its a sticky. Awesome routine, check it out.
Lright I looked at it. It just doesn't seem like it's gonna fatigue menthat much
Well its your call.
If you dont want to do a time tested, proven routine, that many people have gained serious strength and mass on, and have built great foundations for strength sports on, because it "doesnt look like its going to fatigue me that much", then don't do it.
Go do a 6 day split with infinite numbers of sets and reps for 20 different exercises, dont eat much, and get "pumped" and "fatigued" get burnt out, and complain that your'e a hardgainer when you should have just lifted right and ate more.
I guarantee you squatting, benching, and deadlifting heavy will fatigue you. I guarantee it. Dont just do it because it "looks like it wont".
My advice is: Try something, evaluate, and move on. If SS doesnt work, which would be a rare case, given you gave it an honest try, then try something else. But almost everyone on here will tell you start off with SS.
5 grams?? i always heard 10 but ill do some research..... and does it matter what kind of creatine i get? more expensive better?
All creatine is made at like one of 3 locations, its generally the same thing (given you get creatine monohydrate). Some add sugar, some add a name, and jack up the price. I suggest plain creatine monohydrate, like Creatine 500 from atlarge nutrition.
How much to take is always a debate, I would start with 5g, and if you feel like its doing nothing, take more. The general dosing is 5g.
you really notice the difference when you havent taken any for a week though...
John - you need to really start eating. When I was a very skinny kid (6' tall @ 125#) I had a bet with my boss that I couldn't gain weight. I was a "hardgainer". My boss won the bet. He fed me a hamburger at the 10 am break and a 1/4 gallon of ice cream for the 3 pm break, along with my normal diet. In a month, I was up by about 10 pounds.
HARDGAINER = NOT EATING ENOUGH
I would write down everything you eat for a week. Then figure out how many calories you're eating per day. Add 500 cals per day and stick with it. If you don't gain at that time, eat more. Instead of making each meal larger (you can, but I found it harder), add another meal to the mix. At one point, I was eating 8-9 meals a day of 500+ cals per meal. I gained size.
During this time, lift hard and heavy. Don't focus on db presses on a bosu ball, calf raises, curls and triceps kickbacks, but focus on deadlifts, squats, bench press, bent rows, pullups, dips and sohp - the big, compound lifts. I guarantee you'll get bigger and stronger.
BTW - there's really no need for any supps to help you out. A good daily vitamin is really all you need if you're eating enough and lifting hard. Creatine won't hurt, but it certainly isn't necessary.
Last edited by rbtrout; 10-02-2009 at 04:17 PM.
Give chalk a chance.
49 years old
Most the people I talk to who claim to be eating enough, maybe eat a lot at times or in one sitting, but they don't eat enough on a regular basis. I mean sure one day you can down 5k calories but if most other days it is half that. Anyone can gain weight.
Eat what you eat now and add 2400kcal, 200g carbs, 120g fat, 120g protein from drinking milk or protein powders. Do this for six months and you will be back posting "how do I lose some fat. I weight 230#'s and I need to lose 15#'s of fat".
Read the whole SS routine! I didn't think it would wear me out either,if you warm up properly and do the movements with heavy weights and keep adding weight,in a couple weeks you will be dying by the end of the workout sessions! Those big compound excersizes will wear you out! Also do you track all your food on a program like Fitday? It will really shock you on how badly most people eat for their goals. SS works,after just 30 days I have lost some fat and look way more athletic and strong. My 6' 170lb training partner already looks bigger and stronger.
"The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip
Max 3x5 Goal 3x5 by 12/31/11 *1X5
Bench (245) (275) 285x1x1 335
Dead (385)* (445) 435x1x1 505
Squat (320) (355) 355X1X1 405
Squat (195) (275) 20 Reppers!
(950) (1075) 1075 1245 Goals (Not including 20 reps)
5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!