I spent some time in a post yesterday explaining how the term "hardgainer" is often a
fallback for anyone who has trouble putting on weight. I honestly
believe that anybody can build muscle mass, and if you think that you
are a "true" hardgainer, do me a favor and stick to this
gym exercise routine, then tell me you haven't gained anything.
As always keep your food
intake up while you are doing the following 3 day a week workout, and
don't try to lift more than you can handle. Check it out:
The "rep goal"
listed for the following exercises is the total reps you should shoot
for out of 3 sets. Remember that. When the rep goal says 25,
that's 25 reps split between 3 sets. You might want to aim for 10,
10, and 5.
Now, here's the full body
hardgainer workout routine you've been waiting your whole life for.
Squats: Rep goal-25
Deadlifts: Rep goal-15
Bench press: Rep goal-25
Overhead press: Rep goal-25
Dumbbell rows: Rep goal-25
Barbell curl: Rep goal-25
Dumbbell bench press: Rep
goal-25
Barbell rows: Rep goal-25
Dumbbell curl: Rep goal-25
Calf raises: Rep goal-45
Weighted situps: Rep goal-45
Side bends: Rep goal-30
20 rep squats: Rep goal-20
Once you are able to hit the
assigned rep goal in a maximum of 3 reps, add 10 more pounds of
weight for that exercise.
You should be doing this 3
days a week on nonconsecutive days for best results. And don't miss
the eating plan for hardgainers to make
sure you maximize that muscle gain.
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