Hardgainer + Newb = Lack of Results? Advice Appreciated

[VectorOne]

Hey everyone,

I just signed up to this forum and I'm hoping some of the resident experts can help me out.

My day job, working with computers, combined with laziness, left me woefully out of shape for far too long. Finally, I decided I needed to do something about it so about two months ago I joined a gym and I want to be more serious about it.

I'm a hardgainer - I've always been thin - I'm 25 years old, 6'6 and ~178lbs. I bought Muscle Milk a few days ago and plan on drinking it regularly to help with that (any thoughts on this or advice on other strategies I should use would be appreciated).

I have long hours at work and other committments, but I've carved out about 4 days per week for the gym where I can spend about an hour for each session. I have no knowledge on lifting whatsoever, but each day I go I do 25 minutes of cardio (because I want to get myself in slightly better shape for hiking, etc), followed by high weight, low rep lifting.

I do 3 x 5 reps at a weight where the 5th rep is quite difficult. I've been primarily working on upper body muscle groups.

Is doing this each of the four days overtraining those groups? Is this the proper way to go about my goal of building mass? For all I know, I'm going about it completely backwards.

What is the best way to spend those 4 days/hours?

 

[JDid23]

you're definitely on the right track..... if you hike already during the week, i don't think you'll need cardio. Hiking gets you better at hiking already. As far as lifting goes, stick to a routine with the basic compound lifts and the rep range you're doing is actually very similar to a program called Rippetoes 3x5 Starting Strength. It's basically squats, deadlifts, bench press, rows or cleans, overhead press, and dips/chinups... Check it out on google- in addition, muscle milk is fine, but make sure you're getting your protein from other sources as well

 

[VectorOne]

I found a good thread on Rippetoes 3x5 Starting Strength and I'll read up on it - thanks for the heads up. I'll also look into getting a powder for an additional protein source.

Let me also ask you this, since I ran into this problem a few years ago (back when I was in much better shape). When training abs, I was building strength, but getting little to no definition.

Is there something specific I can do to help abdomial definition?

 

[gstacker]

Yes diet. I wouldn't worry to much bout dieting right now but still hit ur abbs, u can diet down later to get the definition u want

 

[JDid23]

yeah abs is mostly BF%.... you also hit them indirectly on most compound lifts- they help stabilize the weight

 

[Tblock1]

Yeah at your weight/height ratio don't worry about the abs, do some bulking(without putting on too much fat) then cut down.

 

[NJL52]

Don't bother with abs. At 6'6 170 your abs are bound to be so small and weak (no offense) that you would have to be ridiculously lean to show them. Do the 3x5 and EAT ALOT.

If you are full, stop, wait a bit, and gorge yourself again.

99% of hardgainers don't eat enough. The term "hardgainer" is basically a sympathetic term for people when they don't have the appetite to eat enough. Barring any weird physical condition, extra calories either turn into muscle or fat. If you are gaining neither, then you aren't consuming extra calories.

 

[NewestNoobie]

Don't bother with abs. At 6'6 170 your abs are bound to be so small and weak (no offense) that you would have to be ridiculously lean to show them. Do the 3x5 and EAT ALOT.

If you are full, stop, wait a bit, and gorge yourself again.

99% of hardgainers don't eat enough. The term "hardgainer" is basically a sympathetic term for people when they don't have the appetite to eat enough. Barring any weird physical condition, extra calories either turn into muscle or fat. If you are gaining neither, then you aren't consuming extra calories.

+juan

And rep'd

 

[b fold the truth]

85% of the population are "Hardgainers". You just need to eat and eat and eat... For your height I'd take in 4-6,000 calories per day...minimum.

 

[ectoseven]

I'm a hardgainer myself ( or i was) ..........i packed on 40 lbs naturally in 5 months going from 5' 10" 140 lbs to 180lbs. The first two months i was working out i was doing things all wrong so i probably could have gained more in 5 months. First off you need to cut the cardio and stop worrying about your fat intake. Us hardgainers are not going to get fat no matter what we eat. Carbs make you gain weight not protein, 1 gram of protein for every pound you weigh should be plenty right now. Try to eat a sweet potato with every meal ( i know its tough but it they are the best source for carbs). Switch from muscle milk to mass gain protein shakes, the one i use has about 1200 calories each serving and about 100 carbs. Lift heavy, but smart, and make sure you hit LEGS!!! Legs will make the rest of your body grow as well as boost your test; if your legs grow the rest of your body has to grow. Work one muscle group one day a week, being a hardgainer it is very easy to over train your muscles.....this will produce a negative effect trust me i did it for two months. Im just summarizing for you right now if you need a routine or more info just msg me.........MOST IMPORTANTLY EAT EVERYTHING IN ARMS LENGTH AND LOTS OF SWEEP POTATOES!!!