Tips for Hard Gainers?

[monty2589]

Does anyone have any tips for a hard gainer like me? I've been lifting for a while now and I can't seem to get my arms to grow. Everything else is growing but arms don't seem to want to grow. They've grown a little bit but not much. I work out Mondays, Tuesdays, Thursdays, Fridays. On Mondays and Thursday I work my chest, shoulders and arms. On Tuesdays and Fridays I do my legs, back and abs. Does anyone have any advice what I can do get them to grow? I'm always afraid that I'm gonna over work them that might be one reason.

 

[dabuffguy]

Does anyone have any tips for a hard gainer like me? I've been lifting for a while now and I can't seem to get my arms to grow. Everything else is growing but arms don't seem to want to grow. They've grown a little bit but not much. I work out Mondays, Tuesdays, Thursdays, Fridays. On Mondays and Thursday I work my chest, shoulders and arms. On Tuesdays and Fridays I do my legs, back and abs. Does anyone have any advice what I can do get them to grow? I'm always afraid that I'm gonna over work them that might be one reason.

Focus on your main lifts, squat, bench and deadlifts.
And break up your workouts further apart. Workng chest monday and thursday is too close together. do it eveyr 5 days.
I do this:

monday chest
T back
W shoulders/arms
Th legs
F off day
Sa chest
S off day(sunday, and off days sunday can fall between any workout, doesn't matter)

back
shoulders/arms
legs
I always take an off day after legs because deadlifts and squats suck all my energy out. i need a day for my body to rejuvi, then go again.


you can throw core/abs on any of these days, preferably not leg days because of exhaustion.

 

[dabuffguy]

Oh, and to get your arms to grow, do skull chrushers, close grip false grip bench, triceps ropes, and get those things to pump and tight as you can, make that shit hurt, in a good way.

 

[deathdroprob]

No such thing as a 'Hard Gainer'
I call them, not-eating-enough-ers.
Thats all it comes down to.

 

[chaos13]

eat more, sleep more and try to push youself harder in the gym.

 

[Sculelos]

eat more, sleep more and try to push youself harder in the gym.

X2, except for I would make a plan of progression and stick to it.

 

[monty2589]

Right now I really don't get to work out the 4 days that I have planned cause I play college tennis and it takes up a lot of my time. I usually get to lift twice a week. Our Conference Tournament is next week so after that I should be able to lift as much as I want. I'm trying to get stronger and look better for tennis next semester.

 

[monty2589]

For my arms, should I do the same thing everyday that I work them or should I mix up a little bit? Like let's say on Monday I do Preacher Curls, should I on Thursday do Standing Biceps Curls with a straight bar or should I do Preacher Curls again? I'm not saying that's the only exercise that I would do for my arms I'm just saying should I switch it up some or stay with the same routine?

 

[dabuffguy]

For my arms, should I do the same thing everyday that I work them or should I mix up a little bit? Like let's say on Monday I do Preacher Curls, should I on Thursday do Standing Biceps Curls with a straight bar or should I do Preacher Curls again? I'm not saying that's the only exercise that I would do for my arms I'm just saying should I switch it up some or stay with the same routine?

mix it up. keeping things fresh is good.

 

[djeclipse]

For my arms, should I do the same thing everyday that I work them or should I mix up a little bit? Like let's say on Monday I do Preacher Curls, should I on Thursday do Standing Biceps Curls with a straight bar or should I do Preacher Curls again? I'm not saying that's the only exercise that I would do for my arms I'm just saying should I switch it up some or stay with the same routine?

It really doesn't matter. Don't focus so much on the smaller muscles, train heavy, add weight to the compound movements and your entire body will grow, including your arms.

Doing curls is a waste of time.