Hardgaining

You can do:

Barbell Curl: Barbell Curl
Military press: Barbell Military Press
Front Raise: Barbell Front Raise
Reversed Curl: Barbell Reverse Curl
Bent over row: Barbell Bent-over Row

Is the barbell adjustable? Or is it one weight?
 
Sorry, i thought "recovering faster" and "body wont let you cause you might get sick" were 2 different things. Do you mean recovering faster during workout or between days? I got the idea that you will recover faster during rest days. I sometimes have to wait 2 days for some muscles to recover.
 
oh i meant between rest days, but ofcource, its also between sets, since going to faliure can be pretty intense, spechally with big lifts like squats and deadlifts.
 
Yeah its adjustable, I already sis bent over rows,curls,bench presses,military presses. What would you reccomend for reps/sets/ rest times etc and how many squats and deadlifts should I do and at what weight?
Thanks
 
How high can you make the weight? Squats and deadlifts will most likely need to be in the 100 range to start with.

As far as sets, everyone is different. I do 4 -5 sets on each exercise and I am still figuring out the number of reps and weight.
 
cian said:
Yeah its adjustable, I already sis bent over rows,curls,bench presses,military presses. What would you reccomend for reps/sets/ rest times etc and how many squats and deadlifts should I do and at what weight?
Thanks
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you could try to keep the volume (set x reps) about 25-30

3x10 would be 30

5x5 would be 25

you should vary it also, do a different one on each day. is you're goal to get huge or get strong, or both?
 
Well like I don't want to be huge, just get a bit more meat on my bones so to speak, so I'm thinking of getting some creatine.
What routine would you reccomend for general bulking out a bit?
 
You will gain weight with creatine because you will have more water weight. You want to put on steady good weight, not just gain 20 pounds in a month. It took me about 4 months to gain ~10 pounds but it was good weight, most was muscle and some fat cause i didnt have any :p.
Eat alot (lots of carbs like rice, spaghetti)
Workout 3 times a week
Drink complex carbs, and protein shakes
gain weight :)

Look into Surge recovery during workout and after with a protein shake. I personally take Surge. I am not a fan of creatine.
 
Yeah I've been taking protein shakes for months but no use.Why wouldn't you reccomend Creatine and what would you reccomend as a routine: how many reps and sets to do each day and what exercises would you reccomend.
 
Its not that i recommend it, its just that I dont like the idea of excess water weight. I personally would rather eat, exercise and drink protein. I am on the 3 day full body workout plan, seeing if its for me or not.
I do: bench press, deadlift, squat, military press, cable rows. And a few other exercises thrown in between. Have you only been taking protein shakes? Or drinking them and working out?
 
AlexFromLietuva said:
Its not that i recommend it, its just that I dont like the idea of excess water weight. I personally would rather eat, exercise and drink protein. I am on the 3 day full body workout plan, seeing if its for me or not.
I do: bench press, deadlift, squat, military press, cable rows. And a few other exercises thrown in between. Have you only been taking protein shakes? Or drinking them and working out?
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yeah man,I've been taking protein shakes,no use.
 
What if you are a hardgainer but can put on fat around your stomach? Thats me. 33 yrs old, 5'9" 155 pounds. Skinny everywhere except the stomach.
 
Yeah my problem is the fat collects at the bottom of the gut. THe top third is a great 2pac but the middle is ok and the bottom just flab.Probably just genetic.
Im still lookiing to work on my overall body though.
 
If you just take protein shakes then it wont help, you need to work out also. As far as stomach goes, do you drink alcohol? As you can see on American culture- beer = belly :p. Might not be true for some but for most it is.
 
Yeah i drink. =)

I bet thats the problem! That and genetics i guess because a good friend of mine drinks 8-10 beers a night and drinks beer in his garage during (yes during) his work-outs every night, but he is ripped.
 
take protein shakes after your workout. 2 scoops of whey, add a big bananna, a yogurt, and 2 cups of milk. thats ~740 calories right there! and around 70 protein. i dont really see why hardgainers have so much trouble gaining weight if they have the food.

i always used to make huge calorie protein shakes with 2 banannas, a yogurt and 2 scoops whey with around 2-3 cups milk. it slides down so easily after a workout and im still hungry.

peanuts, almonds, sunflower seeds, peanutbutter are great for gaining weight. 1/4 cup of peanuts has 180 calories. ONE FOURTH OF A CUP! i can eat that in 1 mouthfull!!!eating peanuts at night is a ez way to boost calories. drinking milk at night helps too.
 
Yeah man,I've been working out for a month too, military presses,squats,curls,bench presses bent over rows, deadlifts.No use even with the protein shake
 
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