Tips for Hard Gainers?

[monty2589]

monty 2589 -- you might actually be overtraining because of your split

for instance your back work also works the biceps after you did biceps the prior day.

you might try a different split

chest shoulders tripceps

back legs biceps

(traps where you feel most comfortable)

I've actually been meaning to getting around asking if I should change what muscle groups together. I actually I think I will do that for a while and see if that helps.

 

[djeclipse]

hmmm thats interesting - I should give that a shot (save time)

I train lats and biceps same day, and I dont really get a full on bicep pump until I do biceps direct

The pump doesn't mean anything aside form increased blood flow in that area. It doesn't mean you've stressed them enough to grow, the pump is not a good gauge.

You can drop the bies all together as long as you have 3 main movements for back.

1. Rows from the floor (each rep) with your back at 90deg to the ground (Pebdlay rows).

2. Heavy deads. (After my last set I have to sit down because I am out of breath and feel like I am going to pass out).

3. Weighted Chins 3 sets of 5-6.


All the above will give your bies all the stimulation you need to grow.

If you really want to feel the pump, as I agree it does look nice in the mirror, simply do 2-3 sets of straight barbell curls sets of 8-10. That will get the blood flowing and give you the nice pump you like, lol But it's not necessary.

If you have these 3 movements (Deads, Pendlay rows, weighted chins), you don't need to waste time doing anything else like cable pull downs, seated rows, or any cable machine, with heavy deads your traps will grow like mad, so no need for shrugs etc. Do these 3 movements in the gym, focusing on adding weight to the bar every week will save you time and get much better results.

Add in Some squats and you're set.

 

[Mavafanculo]

The pump doesn't mean anything aside form increased blood flow in that area. It doesn't mean you've stressed them enough to grow, the pump is not a good gauge.

You can drop the bies all together as long as you have 3 main movements for back.

1. Rows from the floor (each rep) with your back at 90deg to the ground (Pebdlay rows).

2. Heavy deads. (After my last set I have to sit down because I am out of breath and feel like I am going to pass out).

3. Weighted Chins 3 sets of 5-6.


All the above will give your bies all the stimulation you need to grow.

If you really want to feel the pump, as I agree it does look nice in the mirror, simply do 2-3 sets of straight barbell curls sets of 8-10. That will get the blood flowing and give you the nice pump you like, lol But it's not necessary.

If you have these 3 movements (Deads, Pendlay rows, weighted chins), you don't need to waste time doing anything else like cable pull downs, seated rows, or any cable machine, with heavy deads your traps will grow like mad, so no need for shrugs etc. Do these 3 movements in the gym, focusing on adding weight to the bar every week will save you time and get much better results.

Add in Some squats and you're set.

re biceps, thats about what I'm doing now - after lats, 2 sets straight curls, 2 sets reverse curls

but I disagree on a max pump being purely cosmetic

1) fascia stretching, and

2) enhanced nutrient delivery (especially right b4 PWO feeding)

 

[dabuffguy]

What evidence have you shown us? You haven't done your own scientific studdy. What you're saying is no different than me coming on here and saying "Whenever I eat green beans, tuna, and cottage cheese I get fat as hell, but whenever I switch over to cookies and candy bars I get ripped!!!"

I am not just making crap up, guessing, I get my info from a scientific controlled study.

Your own personal opinion is not scientific as it was not controlled. You said you spent 2 years without doing compound movement's and saw gains. Have you also spent 2 years doing heavy compound movements instead of isolation crap? No? My bet is you would be even bigger after 2 years of doing compound lifts with no isloation, then you are now after doing only isolation movements.


As for your hero Body Builders, they did not get their size from wasting time doing curls. The reason you see them doing curls and isolation is in the quote below.

Again, I agree with you. They got their big mass from doing compound excercises. I AGREE. Why do you bring the argument up about this when I agree?

I did do a compound excercies. The bench press. I was physically unable to do deads or squats. I gained 50 lbs without touching a squat or a dead. That's big time mass, 50lbs. Almost 4 inches to my arms is big time mass. Now that I am able to deadlift and squat I have gained 7 lbs in 7 weeks. I'm starting to see the added benefit of the major compound excercises.

You say doing curls is a complete waste of time. I DISAGREE. Why, do I disagree? Because the best of the best do them, and If they do them, obviuosly feeling they are NOT a waste of time, I am going to follow their example.




Answer me this: Why do all the best bodybuilders do bicep curls and tricep extensions?

 

[dabuffguy]

What evidence have you shown us? You haven't done your own scientific studdy. What you're saying is no different than me coming on here and saying "Whenever I eat green beans, tuna, and cottage cheese I get fat as hell, but whenever I switch over to cookies and candy bars I get ripped!!!"

I am not just making crap up, guessing, I get my info from a scientific controlled study.

Your own personal opinion is not scientific as it was not controlled. You said you spent 2 years without doing compound movement's and saw gains. Have you also spent 2 years doing heavy compound movements instead of isolation crap? No? My bet is you would be even bigger after 2 years of doing compound lifts with no isloation, then you are now after doing only isolation movements.


As for your hero Body Builders, they did not get their size from wasting time doing curls. The reason you see them doing curls and isolation is in the quote below.

Okay, so the bodybuilders do curls and extensions for sacroplasmic hypertrophy, to look more jacked. So, they do them to look more jacked. Also known as not wasting their time.

 

[silverskyline]

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.

^^^^ PROBLEM ISOLATED

 

[djeclipse]

Okay, so the bodybuilders do curls and extensions for sacroplasmic hypertrophy, to look more jacked. So, they do them to look more jacked. Also known as not wasting their time.

bodybuilders carry around a perpetual pump, as soon as they stop they shrink, a lot. That extra size is not actual muscle. They did not get their base size by doing curls.

 

[dabuffguy]

Look at this pic of freddy rodriguez. He worked out one arm doing curls and extensions. A weird thing to do, but I doubt he did deads to get just one arm big, because according to your theory having one huge arm from doing isolation arm excercises is impossible because the excercises are a waste of time and don't produce results.

Curls and extensions do stimulate long term growth and strength. That's a fact. Freddy rodriguez is living proof.

 

[keasbey]

im not a elite member but is that the photo from lady in the water? i thought that arm was fake when i saw the movie.. did he actually beef up one arm if so i wanna see the article that he said he did

 

[MichaelScott]

if you are doing an exercise that directly stresses the muscle and breaks it down, ie curls, it would eventually build the muscle up larger than it was. i thought that was the principle of muscle building tear it down, (curl), to build it up. if you continually add more stress to the muscle it will continue growing to a point. just my .02.