Hardgaining

maybe you should track your calories. that seems like the only way. if you know your maintenance calorie level
just add like 1000 to that and see if you gain. in one month, i'd say you'd be lucky if you gained 2lbs including fat. since your a hardgainer it might even be hard to gain 1! dont give up.
if you dont gain with 1000, just add more.

you may want to actually track your calories to make sure you'r reaching your calorie goals every day. it has to be a constant surplus. make sure you eat over x amount of calories every day. its a foolproof way to track and increase calories.
 
Yeah it's not so much the weight but what exercises I need to do and how to do them, as the site i was looking at had them being done special ways though they didn't make much sense to me,novice I am.
 
Don't worry man. Keep exercising, protein shaking and eating :). I stayed a solid 140 for a good 3 months before i finally started to gain weight. Now i am at around 155 and still trying to gain some weight. It just takes some time for us "hardgainers" to begin gaining weight, once you start you will begin to gain consistently.

Have you tried dextrose yet? I made a nasty shake today with water/whey/banana/dextrose. It tasted horrible but I was able to lift more weight in the morning than i could in the afternoon and i think cause i added more dextrose then previously.
 
cian said:
Yeah it's not so much the weight but what exercises I need to do and how to do them, as the site i was looking at had them being done special ways though they didn't make much sense to me,novice I am.
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do you know proper form for deadlift, squat, rows, pullups, ect ect? form is realy important. : O

and ewww why didnt you make that shake with milk, alex???
 
Proteinboy said:
and ewww why didnt you make that shake with milk, alex???
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hah. I normally make my shakes with milk but my energy problem still hasnt settled. I wanted to try with water cause i thought that maybe milk was not working well with my stomach during workouts. On tuesday i will make it with milk and add more dextrose. How much dextrose should I add? Last time i added only 1 tablespoon and this time i added about 4 tablespoons and it seemed to help alot better. But i am not sure if i should add more or not.
 
a good post workout shake has around 30-50 protein and 50-100 carbs. see how much the serving size is for the dextrose and take as much as needed to make at least 50 carbs. for a hardgainer, i'd take 100 carbs and as much protein as possible.
 
So for hardgainers, what workout routine will give the most size reps-wise? A 5x5 program, or 3X8, or 4X8 or 3x12 or what, as far as sets/reps/weight goes? (Ive done a search).
 
theres no set/reps best for hargainers, hardgainers just need more rest. other than that its all the same. set/reps depends on you're goals, if you want size, strenght, or endurance.
 
6-12 or 8-12 if its purly size. fullbody 3 times a week, do maybe 3-4 sets, depending on how many reps. try to keep the volume at about 26-30 per musclegroup.
 
Cheers Karky,so would the following be decent preformed on mondays/wednesdays/fridays:
3*10 squats
3*10 deadlifts
3*10 military presses
3*10 curls
3*10 bent over rows
3*10 bench press

Thanks
 
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