Weight training - how many reps for a hard gainer?

K

kaka21

0
Hi all..

Im a hard gainer.. it takes me tremendous efforts to build mass (eg: 5kgs over 4 months) .. so when i do, i am very lean..

I was focusing on the 4-6 repetition weight range..
When doing resistance training, do you think it would be best for me to focus on the 4-6 rep weight range, or carry out more reps at a slightly lower weight?

Does it matter?

Thanks!
 
First you need to drop the hard gainer attitude, no offence, but you won't get anywhere with that. You just need to eat more, go for gaining 0.5-1 lbs a week. and take it from there, if you don't gain much fat from that you can try a higher number.

What does your routine look like?
 
Cool, believe me I have tried eating alot .. but once in a while, the unavoidable happens when i have to skip a meal, and that 1 skipped meal seems to reverse my efforts!

My routine is basically:
(3 exercises for each body part)

Monday - Chest/Shoulder and triceps
Tues - Rest
Wed - Back and Biceps
Thurs - Rest
Friday - Legs and Abs (i get fairly lazy with these)
Sat- Rest
Sun - Restart with 'Chest/Shoulder and triceps'

ie. a 6 day program, because if I make it any longer I feel its been too long since i last worked out that muscle group .. what do you think?

Thanks for the feedback mate!
 
Well, we need to know what exercises, what order, and how many sets and reps for each to be able to really critique it.

I see you have chosen a split, what is your reasoning behind this choise?
 
IMO, scrap that routine and get something more along the lines of Starting Strength, Brawn, Super Squats or Westside for Skinny Dudes. These are full body routines based on squats, deads, presses, dips, chins, rows, etc. Having a day with three back exercises followed by three arm exercises will not get you where you want to go. This is coming from someone who weighed 125lbs at 22 years old. :)
 
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