HARDGAINERS...... post your ROUTINE

[BobbyJenious]

For anyone who follows a hargainer style routine, whats your training regiment look like. Frequency, volume, exercises, etc.

Heres mine, tell me what you think.....

Mon: Shoulder press 2 x 4-10
Arnolds 2 x 4-10
Straight bar curls 1 x 4-10

Wed: Incline bench 2 x 4-10
flat dumbell flys 2 x 4- 10
squats 2 x 12

Fri: Pull ups 2 x 10
Dumbell Rows 2 x4-10
Sumo dead lifts 2 x 12

THOUGHTS? YOUR ROUTINE?

 

[b fold the truth]

http://boards.elitefitness.com/forum/showthread.php?threadid=188618

 

[icelandic]

I thought I was a 'hardgainer' until I actually trained like one and ate alot...

Here is what I did for a number of years:

Mon
Squat 1x20
SLDL 2x8
Weighted Pullups 2x8
Incline Bench 2x8
Barbell Curls 2x8
Weighted Crunches 2x8

Thur:
Deadlift (usually a trapbar) 1x20
Military Press 2x8
Bent Rows 2x8
Weighted Dips 2x8
Weighted Crunches 2x8

This combined with alot of food got me very strong. And even though I was always a fast runner and good jumper, I actually got much better at these activities as my lower body strength increased exponentially even though my body weight was also increasing. I feel that so many people would do so much better in weightlifting or even most sports if they would do this sort of routine for year or two after they get over their 'beginner gains'.

 

[BobbyJenious]

So what does your routine look like now??

 

[tsarleon]

These are the excercises i perform. Squats, Deads, standing military presses, bench, standing barbell curls, close grip bench, pullups, rotator cuff excercises, caf raises..... this is what i will be doing for many months to come... most likely tossing in some new excercises here and there....