Thread: hardgaining

9 sets of 8-10. Woah.

Please take a look at the stickies, especially in P-Funks Training 101.

Also, your diet could be messed up and your probably eating the wrong nutrient. Calculate what you eat in fitday.com its a great site to manage diets.

Diet is primary, exercise secondary!

digi

stop doing so much!

if you are trying to gain weight and have a hard time putting on weight, doing more work will increase the amount of energy you expend, leaving less energy for recovery and growth.

Check out my KISS program for a low volume approach to traing.

patrick

Big S,
Slow down, relax, you need to be patient, and above all quit beating yourself up! How old are you? And how long have you been training? If your a relative Newbie, you need a simple structured program, and where you have support from a training partner, or other gym members. This is a GREAT ACTIVITY, but it can be tough to make progress if you train by yourself, so support is important. One other thing DON`T LABEL yourself a Hardgainer!You just don`t have it figured out yet! Again you need structure so here`s my recommendation for a program:
1. Pushing movements Monday & Thurs
2. Pulling movements Tues & Fri
3. Legs Sat
If you can`t work out on Sat, replace one Pulling or Pushing day with legs. not counting your warmup sets, which you should do for each exercise maybe something on the order of 5 sets of 5 reps, with the same weight, per exercise. You go up in weight, ( 5 lb jumps),only after you achieve the 5 sets of 5 reps, I know P-Funk is an advocate of 3 sets of 5 reps. I think you can do this set/rep scheme for all exercises except Deadlifts.
For DL`s keep your reps down to 2 reps and do 5 to 7 sets, ( with the same weight).
Your pushing days do Benchs, Inclines, & some kind of Dipping exercise where your hitting your Tri`s, Anterior Delt, & Pecs,that`s it. Next pushing day do Military Presses, sit down side laterals, & shrugs.
Your pulling days try Bent over Barbell Rows, One arms dumbell rows ,& Lat pull downs, next pulling day try Deadlifts, & maybe Lat Pulldowns.
Legs: Squat, Squat, Squat.
If your a newbie, there are no shortcuts, emphasize protein, with a good whey powder for a suppliment, I know I`ll get racked over the coals for this one, but stay away from stuff like creatine, you gotta pay your dues, in and out of the gym, its a journey, enjoy and have fun!, But you gotta work at it!
Make sure you use a belt, straps, and chalk!
Big Back 51

I am naturally very skinny. I had to eat and eat like crazy to gain weight. The best advice someone gave me on here was to "see food, eat food". I would always remember that. I was lean enough that it didn't matter if I had a little more fat then I should have. I eventually gained 30lbs. I was eating about 9 meals a day. Monster shakes packed with 1000 calories before bed. Almost puked numerous times. I gained like crazy though. My training was simple. Heavy and more heavy. Deadlift, squat, bench, should press. In and out in 35mins. 3 - 4 days a week. Try not to do to much activity. This is what I had to do in order to gain. I went from 155 to 185. Now I walk around at 175. Still lean for my height 5' 11.5". I was benching 250lbs, Dling 350 +, squatting 275+. Squatting is my weak point. But there you go. Anyone can do it. You just have to dedicate yourself and be determined. "Nothing in the world can take the place of persistence". fortune cookie that hangs in my office.

Originally Posted by Doublebase

I am naturally very skinny. I had to eat and eat like crazy to gain weight. The best advice someone gave me on here was to "see food, eat food". I would always remember that. I was lean enough that it didn't matter if I had a little more fat then I should have. I eventually gained 30lbs. I was eating about 9 meals a day. Monster shakes packed with 1000 calories before bed. Almost puked numerous times. I gained like crazy though. My training was simple. Heavy and more heavy. Deadlift, squat, bench, should press. In and out in 35mins. 3 - 4 days a week. Try not to do to much activity. This is what I had to do in order to gain. I went from 155 to 185. Now I walk around at 175. Still lean for my height 5' 11.5". I was benching 250lbs, Dling 350 +, squatting 275+. Squatting is my weak point. But there you go. Anyone can do it. You just have to dedicate yourself and be determined. "Nothing in the world can take the place of persistence". fortune cookie that hangs in my office.

Great post and advice right there for any hard gainer.

If I had a dollar for every time I almost puked while trying to gain weight, I would be a rich man.

Originally Posted by RasPlasch

Great post and advice right there for any hard gainer.

If I had a dollar for every time I almost puked while trying to gain weight, I would be a rich man.

Yeah and everyone in my family says I'm so lucky to be skinny. Little do they know. Its just as hard if not harder to gain weight then lose weight.