hard gainer

S

samdaman0789

0
ok i am 5'9 135-140(a hard gainer) and i wanted to know which set is better.....
monday lower body
wendesday upper body
friday lower body etc..

or....

monday arms/chest/shoulders
wendesday legs
friday back/abs
 
or another way to ask that question is which one of those sets would get me the fastest gains (o... and of course i eat a gram of protein per pound of body weight and lots of carbs and good fats) (5 meals a day)
 
its not necessarily the routine. its how hard you lift. and how much you eat. in your case, youra hardgainer, so eat a **** load of food. just make sure to give the muscles you work atleast 1-2-3 days of rest. you know your body better than i do.
 
If you're truely a hardgainer (rather than 'normal person who just isn't eating enough) then you really must focus more on food intake. True hardgainers have fast metabolisms, making caloric surplus hard to achieve, thus hard to have anything left over to build muscle mass with.
You might want to aim for 1.5g of protein per pound, and up to 3g of carbs per pound, with about 25% of calories from healthy fats.

I'd also add a 6th meal, probably from a quality protein shake, and some complex carb.
 
at that bodyweight, i've seen more have success with simple splits (push/pull or upper body/lower body) than typical bodybuilding splits. and i'm one of them. ;)
 
ok yeah i started that today....upper boddy....lower body... rest... upper body... lower body and then rest on weekends and repeat and of course eatin a gram of protein per pound and 1000 calories more than normal and 3g of carbs per pound.
 
Keep alternating the two routines then. Next week, do Lower, rest, upper, rest, lower.
 
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