I need workout tips

[yokosi]

I'm 5'11" 135 lbs. I need a good workout routine to actually see some results. Last year, i haven't seen any results, so im thinking about changing my routine this year and I know that most of the people on here know alot more than i do and hopefully someone can help me out here.
Last years routine= 4 days a week workout, everyday 5 minutes of cardio just to warm myself up b/c im already pretty skinny and I don't want to lose anymore weight.
Monday= back and tricepts, tuesday=chest and bicepts, wednesday=shoulders, thursday= legs, friday-sunday off.
**All of these workouts were 3 excercises for each muscle group and 4 sets on each one. first was 15 reps, 2nd 12 reps, 3rd 10 reps, 4th 6 reps. We also did abs almost everyday for 10 minutes after everything.**
This routine was given by the personal trainers at my gym so i followed through it.
I was thinking this year do do arms, shoulders, chest, back and legs on seperate days and less reps than i used to do.
If anyone can give me something good or better so i can bulit some size, that would be great, i don't want to get ripped, i want mass.
Thank guys

 

[Axe]

With out knowing how you eat or workout it is tough to give a real answer. I would suggest focusing on compound movements ie.squat, deadlift, and bench. Do not waste time with leg extensoins or flys.

Since you are very thin you have to eat a lot. Eat like 6 or 8 meals per day.

This is a start. If nothing changes after 3 months reevaluate what you are doing. Do not go beating your head into a wall for a whole year again

 

[yokosi]

thanx, i try eating 4-5 meals a day, but soon im going to buy a gainer to take when I have my busy schedule b/c it's hard to take 6-8 real meals a day when i have classes and alot of driving back and forth to get there.

 

[siceone]

EAT MEAT ALOT OF MEAT

 

[prophet]

for workout tips that will give you results www.mikementzer.com

 

[Mike P.T.]

I'm 5'11" 135 lbs. I need a good workout routine to actually see some results. Last year, i haven't seen any results, so im thinking about changing my routine this year and I know that most of the people on here know alot more than i do and hopefully someone can help me out here.
Last years routine= 4 days a week workout, everyday 5 minutes of cardio just to warm myself up b/c im already pretty skinny and I don't want to lose anymore weight.
Monday= back and tricepts, tuesday=chest and bicepts, wednesday=shoulders, thursday= legs, friday-sunday off.
**All of these workouts were 3 excercises for each muscle group and 4 sets on each one. first was 15 reps, 2nd 12 reps, 3rd 10 reps, 4th 6 reps. We also did abs almost everyday for 10 minutes after everything.**
This routine was given by the personal trainers at my gym so i followed through it.
I was thinking this year do do arms, shoulders, chest, back and legs on seperate days and less reps than i used to do.
If anyone can give me something good or better so i can bulit some size, that would be great, i don't want to get ripped, i want mass.
Thank guys

Tell your personal trainer he sucks and he is an example of the reasons some personal trainers get a bad reputation. For example, doing chest after triceps day is pretty stupid if you think about it. When you work chest you indirectly hit triceps to a good degree. Exhauust them the day before you work chest and you will not be able to sufficiently stimulate is as much. You could do isolaion exercises of course for the chest first to pre-exhaust it but at this point you want to focus on mass building exercises using good weight with good form. 10 minutes of abs every day. Please!! Work them hard and you won't need to do them more than 2 times a week. True they can handle more stress and I'm not saying someone can't do them every day and get results but for a hardgainer such as yourself once or twice a week hard is enough. Overwork your abs too don't forget and you won't be able to put as much into your all out workouts that should be focusing on compound basic movements and abs are needed as good stabilizers.

Here is a better routine that most extreme hardgainers usually do well on. Choice of exercises should be kept basic.

Monday - Chest, Shoulders, Triceps

Wednesday - Legs

Friday - Back, Biceps

*Do abs on one of these days or on 2 of these days.

3 exercises for chest and no more than 2-3 sets for each. After warm up with first exercise don't waste time with further warm-up sets as the muscle is already warmed up. If you are new then you may need to do a light set just to get the feel of the movement but if you are familiar with it already just do your good sets already. Delts no more than 2 exercises. Triceps no more than 2 exercises.

Back should be kept basic. Chins or pulldowns, one arm rows or t-bar rows, deadlifts off the power rack set where it only hits your lower back as you have to do legs as well and deads hit legs and since you are a hardgainer it might be too much for you. Biceps needs one or 2 basic exercises for a few sets. REMEMBER when you work back hard you hit biceps hard and REMEMBER again you are a hardgainer with more limited recovery ability so keep things simple and work hard and get enough rest.

Legs should be basic. Squats, leg presses, lunges, leg curls. If you don't know how to squat then learn.(maybe not from your gyms personal trainers though obviously)

*If the workout routine above is too much for you then maybe even a 2 a day workout routine where one day you work upper body and the next lower body. Doesn't seem like much but as long as you stick to the basics and don't do too many exercises and are in and out of gym and get great nutrition and adequate rest you will grow.

btw - the warm-up for 5 minutes advice is ok though. hehehe.

Also, not saying that this exact routine will work PERFECTLY for you and there is no magic routine or diet plan but given the limited info. you gave.(your genetics which was a big part though gave u a general idea of what to do for hardgainers) but I guaruntee it will work much better than your current routine. Need any more help bro just let me know.

Remember too, patience. Journey of a thousand miles begins with a single step. <-- btw, didn't write that but forgot who did.

 

[reddy]

Re: Re: I need workout tips

Here is a better routine that most extreme hardgainers usually do well on. Choice of exercises should be kept basic.

Monday - Chest, Shoulders, Triceps

Wednesday - Legs

Friday - Back, Biceps

*Do abs on one of these days or on 2 of these days.

this was my exact workout for a while when i first started training, though i would switch shoulders between mon and friday every other week and focus more on traps and rear delts when i was hitting shoulders with back. i'd highly recomend it to start with until you have a good foundation. I didnt start growing till i realized how important diet was though, i think thats very common.

 

[Nelson Montana]

All good advice, but far more complicated than it need be.

You just need to do the three "mores."

Eat MORE food..

Sleep MORE.

Lift MORE weight.

The suggestion to try Mike Menzters website is ernest, I'm sure, because he advocates more intensity and less sets and it sounds like you're doing too many sets. But Menzter is a kook and he'll have your head spinning.
A few other things that will save you a lot of time and money.

There are no magic routines.

Weight Gainers are just another form of calories.

You're not working as hard as you should be.
Your trainer hasn't got a clue.

 

[gonelifting]

In your diet,If all you did was get a protein shake and ADD it to your day it would help alot. You say you eat 4x a day if you drank the shake or mrp at the times you can`t eat it would help.

Also try to increase each meal`s quantity. Keep eating bigger and more untill YOU SEE YOURSELF GETTING FAT. Seriously, then you can always cut back. The reason I say this is hardgainers often think thier eating enough but fall way short. If your really a hardgainer you will have trouble getting fat but it`s just a way of making you eat more because you need it.

 

[HulkRow]

EAT BIG
LIFT BIG
SLEEP BIG