Thread: Training and rest days!

Switch it up and do a 3-4 day per week powerlifting routine, or 5x5, or 5/3/1 even, anything to switch it up, focus on building more strength, then get back to your usual bodybuilding routine, works well for me that way, good luck bro.

If you find it hard to gain weight, don't train so much. It uses up energy that'd be put to better use building some muscle rather than fueling your workouts.

2-3 times a week solid weight training focused on actual strength progression with some volume thrown in. A little conditioning in there for good measure. Smash down the food and get huge.

Simple as that really. Don't waste your time with small exercises either. If they work less than 3 muscles go do something that does.

Hard gainers. Work out 4 days a week and take a day off every other day.

Why do u have one day dedicated for abs?!

How many calories do you eat every day?

I swear by home made weight gainers, protein/2 tablespoons olive oil/bannana/peanut butter and milk 1000-1200 calories per serving

My bulking routines been:

Mon= upper pull
tues = lower push
weds = rest
thurs = upper push
fri = = lower pull
sat = rest
sun = rest

Its worked a treat with the eccess calories over the last 5 month and i would av called myself an hard gainer b4 joining this forum.

Like gaz says stick to the bigger lifts too. stick to low reps for your first exercise (main lift) of a session like 3 - 5 reps then up the reps for your accesories to say 8- 10

Good luck

Originally Posted by alan84

Why do u have one day dedicated for abs?!

I dont! lol ive just switched to this training schedule i usually work out 6 times a week and beeing a hard gainer and reading up on the importance of rest i decided to cut it down and see what it does for me id usually just incorparate it in with any given day usually on a shoulders day ive never dedicated a whole day for abs i only wrote it because i cant seem to stay away from the gym u see so i thought that would get me out the house and stop me from vegitating away lol

Originally Posted by Gazhole

If you find it hard to gain weight, don't train so much. It uses up energy that'd be put to better use building some muscle rather than fueling your workouts.

2-3 times a week solid weight training focused on actual strength progression with some volume thrown in. A little conditioning in there for good measure. Smash down the food and get huge.

Simple as that really. Don't waste your time with small exercises either. If they work less than 3 muscles go do something that does.

thanks bro appreciate it! definatly cant wait to see what this does for me!

Originally Posted by Built

How many calories do you eat every day?

Ive not long got really dedictaed to getting my diet on point! before i was sloppy with it would not eat enough calories and not eat quailty food either, now tho im getting quality food eating 5-6 meals a day ive never really cared for the numbers, ill tell you what i will take note of every thing ive eaten calorie wise tomorow and let you know.

Originally Posted by natural1

I swear by home made weight gainers, protein/2 tablespoons olive oil/bannana/peanut butter and milk 1000-1200 calories per serving

My bulking routines been:

Mon= upper pull
tues = lower push
weds = rest
thurs = upper push
fri = = lower pull
sat = rest
sun = rest

Its worked a treat with the eccess calories over the last 5 month and i would av called myself an hard gainer b4 joining this forum.

Like gaz says stick to the bigger lifts too. stick to low reps for your first exercise (main lift) of a session like 3 - 5 reps then up the reps for your accesories to say 8- 10

Good luck

Thanks bro im going to head down to the shop tomorow and get some supplies that sounds like a pretty tasty shake ive got to try that!

Originally Posted by jimm

Ive not long got really dedictaed to getting my diet on point! before i was sloppy with it would not eat enough calories and not eat quailty food either, now tho im getting quality food eating 5-6 meals a day ive never really cared for the numbers, ill tell you what i will take note of every thing ive eaten calorie wise tomorow and let you know.

I'll look forward to knowing how many calories you consume.

Originally Posted by jimm

Olla!,

Well people im just wondering what your thoughts are on training routines for a hard gainer like myself! By this i mean what days do you reccomend working out and how many days rest ect.. Ive been working out 5 sometimes 6 days a week.. starting to think this is probly counter prodcutive for me specially as im training naturall, as of now tho im going to cut that down to maybe 3-4 days a week max and see what that does for me.

Monday il do chest, tris and shoulders

Tuesday Legs

Wednesday back and bi's

Saturday abs

whats your thoughs on this or maybe same routine but a rest day eod?

All suggestions are welcome! especially from other hard gainers

a couple thoughts mine......

you're splitting your parts up nice for yourself but i recommend a couple small changes:
-abs ARE NOT A BODYPART AND DON'T DESERVE THEIR OWN DAY EVER (unless you're training sport specific ie;mma,boxing,etc

-cns averages 24hours for recovery before the muscles will begin recovery and grow
which is why offseason many pro's, top npc guys, and myself train m/w/f (push,pull,legs)

contest i add an extra day and split my legs hams/quads trained separately....


***pick ANY program....stick with it for 3-4 months and keep detailed logs....this is the ONLY WAY YOU'LL KNOW IF IT'S WORKING FOR YOU!!!......

Originally Posted by natural1

I swear by home made weight gainers, protein/2 tablespoons olive oil/bannana/peanut butter and milk 1000-1200 calories per serving

My bulking routines been:

Mon= upper pull
tues = lower push
weds = rest
thurs = upper push
fri = = lower pull
sat = rest
sun = rest

Its worked a treat with the eccess calories over the last 5 month and i would av called myself an hard gainer b4 joining this forum.

Like gaz says stick to the bigger lifts too. stick to low reps for your first exercise (main lift) of a session like 3 - 5 reps then up the reps for your accesories to say 8- 10

Good luck

That home made gainer is delicious!! i add a few ice cubes in aswell cant belive how tasty that is! cheers

Builts Baby Got back routine is a really good one, 4 days a week and a mixture of low and high reps. I really enjoyed this but found that my body needs more rest then 3 days a week so ive switched to a 3 day a week workout giving me 4 days rest. However, ive stole builts ideas on exercises and rep ranges, its my take on her BGB workout basically.
Find that about 20 sets is the maximum i can handle in one session if i dont want to be destroyed for the rest of the week and so im not in the gym too long.

I train every other day. It's simple and you should get plenty of rest. Of course your schedule has to be flexible enough.

Originally Posted by jimm

That home made gainer is delicious!! i add a few ice cubes in aswell cant belive how tasty that is! cheers

Nice 1, happy to help. You could throw in some frozen rasberries instead of the ice cubes or aswell as

I've had my best gains on 1 days rest for every 1 day in the gym so I think that's the optimal ratio. Also, I've found greater gains by giving myself 1-2 full weeks off for every 3-4 months of hard training. I've noticed my body take a positive change in those 1-2 weeks off, any longer off would probably be counter productive.

Originally Posted by CaptainNapalm

I've had my best gains on 1 days rest for every 1 day in the gym so I think that's the optimal ratio. Also, I've found greater gains by giving myself 1-2 full weeks off for every 3-4 months of hard training. I've noticed my body take a positive change in those 1-2 weeks off, any longer off would probably be counter productive.

yeah i couldnt take longer then a week off and that would only be after min 6 months training any longer then a week of and i think its easy to lose motivation and stuff i dunno thats just me.. rest it a very important factor tho im feeling better already with the split im doing and my weight is going up!!