conner1979

Hello

Need advice, I am a hardgainer, try to work out atleast 5 times a week. I struggle to maintain it though as I keep travelling on work and more or less need a week to get back to where I was when I miss working out!

My routine looks like this, please let me know what you think:

Mon/Wed Chest, Biceps, Triceps
Tue/Thur Back, Legs, Shoulders
Sat: 2 sets for all body parts
Fri/Sun off (these I cant change they have to be off)

Tks
cj

pumpit

If your a hard gainer then you are doing way too much if you want to grow try cutting down the amount of days you workout a week. What you are doing at the moment is most likely causing overtraining. This would be a good example to try:

Mon: Chest and biceps
Wed:Legs and shoulders
Sat:Back and triceps

hope this helps

The harder you try the tougher you will be!

ians

I have to agree with PUMPIT - you are overtraining !!

Another alternative to PUMPIT's example would be :-

Tuesday - Chest & Triceps
Thursday - Back & Biceps
Saturday - Shoulders & Legs

........this way your training every other day !!

Stats - 6'1", 92kgs (203lbs), BF ~10-11%

ponyboy

Why not do a five day split?

Monday: Legs
Tuesday:Chest
Wednesday:Arms
Thursday:Back
Saturday:Shoulders

LAM

post your routine...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

powerrack

Conner your split sounds like shit. Sorry to be rude I just tell it like it is. Here is a piece of advice, get out of that hardgainer mental attitude!!! GET OUT OF IT NOW!! You are not a damn hardgainer. If I built muscle so can you! Here are some pointers for you and those pertain to everyone not only you:

-limit training to 4 times per week
-eat 6-8meals a day (add some carbs to a protein shake and you can consider that a small meal too)
-eat 1 to 1.5 grams of protein per pound of bodyweight
-eat plenty of complex carbs to keep your total calories high, lots of protein only will never get your calories where you need them to pack on mass
-train with heavy compound exercises
-fuck isolation exercises for now

CalFit

Heh, I like that.

conner1979

Wow.. thank you all! Did not expect so much in one day!!!

I agree with you PowerRack on the hardgainer issue but you will have to agree with me on the Genetics issue, we all may workout the same, eat the same, rest the same and yet if you are genetically gifted you will look like Arnold and I wont!!! And I dont mind that, I am glad and happy for what I look after working out, to try and give my best if more imp to me than look like a muscle giant!

The problem with me though is tha I tried working out One body part per day i.e. Mon - Chest, Tues- Bi ,Thur Back and so on! The problem was, I kept missing one day and that happend to be Friday mostly and would miss legs (dedicated for that day) most of the time and the results too were not what is with my current schedule.

But in either cases, I miss workout for a week or two and I loose mass easily! I work out for a week or two and I am back at my max (though I wont say how much cause I am very tiny compared to you guys, but do look OK built, but only after continues working out!).

The problem with eating is I work and cant just eat anything anytime, I have to eat between 1 and 2, and then when I get back home eat a bit. In the morning though I regularly have a banana shake and a s/w around 10-11 am.

I am 5ft 9 1/2 and 143 lbs (65 kgs).

I did have Whey protien shake and creatine for some time, but honestly cant afford to have more than one scoop a day (its very expensive here not like US)!

After reading loads of you guys' advice I am thinking of again buying whey protien, adding it to my morning shake or at night (pls advice, many people said they drink protien shake at night before going to bed, I work out evenings).

and what I learned from you all is to get some peanut butter and maybe eat 2 s/ws one at around 10-11 and one at 4 ish so that I eat something when I get home and then work out!

Does all this make sense? Please advice, I am taking all your words very seriously.

Many thanks once again for your time!