Hard gainer getting angry!!!

[riverrock]

The boys in Westside do a 3 week routine of lifting heavy before changing it completely. I tried it and it definitely worked. I always lift heavy. There's a guy in our gym who takes a MoFo load of Roids. But his training is boring, crap, and certainly no thanks to lifting heavy as he can't lift for shit. D-Bol, Deca, and Test by the truckload is responsible for his size, not his training knowledge anyhow. On the otherhand, I am all natty at present (will change that soon!) and have made outstanding gains from heavy lifting and continuous change.

 

[RADAR]

Read My post # 10


http://elitefitness.com/forum/showthread.php?t=371784


RADAR

 

[ddiffey]

Like I said I'm 6'1 220lbs .... Most of my sets are 4 sets 8 reps
Mon. I train chest/tris...Tue.quades/hamstrings/abs....Wed. back/bis....thurs. shoulders/traps/abs.... Fri. forarms/calves/cardio

Chest : Flat presses dumbbells:85lbs Incline presses dumbbells: 55lbs Decline bench barbell 155lbs Flys dumbbells:35lbs

Tris: Rope pull downs/overhead extentions:60lbs kickbacks: 30lbs

Legs: Squates:170lbs Leg extentions: 40lbs leg press:300lbs deadlifts: 160lbs

Back: Rows: 85lbs Pull downs: 90lbs chin ups

Bis: Incline curls 40lbs 5 sets of 12

Shoulders: Over head presses:70lbs Side lateral raises 35lbs front raises 40lbs

Traps: Shurgs: dumbells 90lbs

Forarms: front curls and reverse curls

Calves: Seated presses: 45lbs Standing presses 100lbs

Cardio: treadmill for 45mins

And that's about it!

 

[Micker]

5 times a week is way to much when trying to pack on muscle. Go with madcows 5x5 and don't screw around with it. I am sure you will gain a lot of strength and size with it. Make sure you start fairly light or you will regret it during week 3+ as you fail your lifts.

 

[majutsu]

1) Train with intensity
2) Use compound exercises.
3) Rest a lot.
4) Eat 2 pounds of beef a day
5) Drink 2-4 Liters of milk a day
6) Consume 75-125g carbs at every meal (5-7 of them)

B True

If that's not absolutely fuckin' clear to you, then you don't need to be around weights and probably should get a helmet to wear wherever you go.

This is pure distilled wisdom. When a master speaks you probably shouldn't just pass the shit on by . . .

 

[Madcow2]

Like I said I'm 6'1 220lbs .... Most of my sets are 4 sets 8 reps
Mon. I train chest/tris...Tue.quades/hamstrings/abs....Wed. back/bis....thurs. shoulders/traps/abs.... Fri. forarms/calves/cardio

Chest : Flat presses dumbbells:85lbs Incline presses dumbbells: 55lbs Decline bench barbell 155lbs Flys dumbbells:35lbs

Tris: Rope pull downs/overhead extentions:60lbs kickbacks: 30lbs

Legs: Squates:170lbs Leg extentions: 40lbs leg press:300lbs deadlifts: 160lbs

Back: Rows: 85lbs Pull downs: 90lbs chin ups

Bis: Incline curls 40lbs 5 sets of 12

Shoulders: Over head presses:70lbs Side lateral raises 35lbs front raises 40lbs

Traps: Shurgs: dumbells 90lbs

Forarms: front curls and reverse curls

Calves: Seated presses: 45lbs Standing presses 100lbs

Cardio: treadmill for 45mins

And that's about it!

1) Like we said, you don't eat enough to gain muscle. Take that to heart.

2) A few lifts stick out: Decline Benches 155, Squats 170, Rows 85, Overhead 70. Dude, just doing some work isn't enough, you need to progress and get better. If you eat and get your squat to 315x5, Bench to 225x5, Row to 205x5, learn to dead and get it to 315x5 or something comparable to the squat, and overhead to 155x5 - you will be a lot bigger. Lifting the weights you are lifting, your body has no reason to require more muscle.

 

[nikkita]

http://www.elitefitness.com/forum/showpost.php?p=4866519&postcount=465

Read above link. No weight gain at all (fat or muscle) = insufficient caloric intake. I mean, if your training sucked you'd at least be getting fat.

For training a lot of newer lifters here have had success using something like this: http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15 - start light, hit current records around week 4 and progress in incriments week to week for as long as able (i.e. the Friday triple is 2.5% above the previous Monday set of 5, the Monday after the triple you do it for a set of 5 - so each week increases 2.5% or thereabouts). You do this until you stall and aren't getting any more reps or weight then change it.

This is very true, because I'm also hard gainer and was really desperate about getting out of my plateau. I was working out 5 -6 days and no results!!

But progress is about 80% of your diet and rest, you can be training like mad and without the former you'll be running in circles.

Once you adjust your caloric intake, which may be a bit more of what you are consuming now you will start to see changes. Don't be afraid of carbs and healthy fats, they're good for your diet... muscles need them to grow

 

[Tweakle]

a 170lb squat and 150lb bench don't qualify as heavy lifting unless you're a 120lb chick.. looks like you need to overhaul your training if those are the numbers you're putting up, take the advice given to you. 300/400/500 on the bench/squat/deadlift are good targets for a genetically typical trainee to be hitting after a couple of years of hard training. They might not seem much compared to what some people boast but rest assured, if you hit them you'll be stronger than 90% of people raving about primo and tbol over on the juice board...

If you're a hardgainer, and a fat hardgainer at that (which is a sucky combination, I can empathize) then you have your work cut out for you. A small muscled endo has the short end of the stick but that just means you have to work twice as hard for half the results.

 

[*MissFit*]

men and women r different no?

This is very true, because I'm also hard gainer and was really desperate about getting out of my plateau. I was working out 5 -6 days and no results!!

But progress is about 80% of your diet and rest, you can be training like mad and without the former you'll be running in circles.

Once you adjust your caloric intake, which may be a bit more of what you are consuming now you will start to see changes. Don't be afraid of carbs and healthy fats, they're good for your diet... muscles need them to grow

 

[dookie1481]

men and women r different no?

Physiologically, a little bit, but do you think that they should train differently?