Thread: Hard Gainer

I am in my mid thirties, and have been strength training since my early 20s. I currently weigh 75kg, and I am 170cm tall. I find it difficult to gain weight (predominantly muscle), and increasing the weight on some exercises is slow. I think I am eating well enough (If I eat more, I tend to put on a lot more fat, and little muscle), and I have used various lifting programs. Can anyone give me suggestions/examples for a lifting and eating program (be as specific as possible). I have read lots of information about what are the best approaches, but I would like to see some programs that have worked for people.

Probably best if you let us know what you are currently lifting/eating and we'll be able to help you out from there most likely.

Originally Posted by raptorlawyer

Probably best if you let us know what you are currently lifting/eating and we'll be able to help you out from there most likely.

x 2. If you get fat when you eat more, you're obviously not eating the right macros, at the right time. If you 'put on a lot more fat' when you eat more, then you're also probably not a 'hardgainer' (if they even exist!). Post away and we'll help :)

I use too, or my body had a fast metabolism and I really didn't have to do not much to start to lose weight.
My son is 28 is the same way as I was, he has gone to the power drink supplements in an effort to put on weight.
I only put on weight when I done my back in and things are a little harder to do that now.

You might need to do what my son is doing in a way to increase weight.
Though I would think you need to exercise while being on this stuff, but I have never used that stuff so I don't know.

Monday
B/B bench press (3 x 5) 88.5kg
B/B incline bench press (3 x 8 – 12) 63.5
B/B bent over row (3 x 5) 67.5
Lat pulldown (3 x 8 – 12) 67.5
D/B bench press (3 x 3) 42.5
Seated cable row (3 x 3) 112.5

Tuesday
Squat (3 x 5) 125kg
Calf raise (3 x fail) 125
Seated leg press (3 x 12) 255
Triceps p/down – rope (3 x 5) 48.5
Close grip bench press (3 x 8 – 12) 40
Shoulder press (on leg press) (3 x 5) 35
Smith machine hack squat (3 x 5) 105
Ezy bar skull crushers (3 x 8 - 12) 30

Thursday
Seated D/B shoulder press (3 x 5) 31
Standing lateral raise (3 x 8 – 12) 22.5
Ezy bar bicep curl (3 x 5) 65
D/B alt. bicep curl (3 x 8 – 12) 22.5
Standing military press (3 x 3) 63.5
Close grip chin-ups (3 x fail)

Friday
Smith incline bench press (3 x 5) 75
B/B bench press (3 x 8 - 12) 72.5
Smith mach. single leg squat (3 x 5) 70
V-grip pull-up (3 x 5) 92.5
Wide grip pull-up (3 x fail)
Abs (3 x 20)
Shrugs (3 x 8 - 12) 125



Eating
breakfast:
large bowl nutrigrain with milk (protein powder added)
small yoghurt

morning tea
tuna and cheese snadwich
apple

lunch
tuna and cheese sandwich
apple

pre workout (4pm)
protein shake - 2 scoops WPI, 300ml milk, oats

dinner
meat, veg, carb (pasta, rice, potato)

late snack (9:30pm)
protein shake

Just quickly you prob want to work out your macros.
You would have to work out your marcos to adjust but:

Breakfast:
1/2 cup of oats
1/2 cup egg whites

Snack ideas:
30g almonds
Tin of tuna
Shake

Lunch
150g rice
100-130g chicken Brest
200g veg

Snack Ideas Pre workout - 1 Hour
Apple
Almonds
Muesli bar
1/2 cup oats
banana

Dinner:
150g rice
150g meat (Chicken, beef, Fish)
200g Veg

Late snack
50-100g Cottage cheese.

Have you tried Carb back-loading? Have a look in the Dieting / Nutrition thread section, has a good thread on it.

Can't make heads nor tails of your routine mate. Looks pretty haphazard, trying to achieve too much at once.

An upper lower A&B split, push/pull/legs or even something like 5/3/1 with the higher range of accessory work will be much more beneficial to you.

Get a better idea of your macro breakdowns & calorie intake too. A tuna & cheese sandwich could be anywhere from 15 to 50 grams of protein, it's impossible to know what you are consuming from the way you have listed it.

i agree, about 20 too many exercises for mine...quality not quantity

Just a suggestion, look into Doggcrapp, it will force you to get stonger.. It will soon sort out if effort is an underlining factor. + It is a half body split which emphasises quality over quantity.

http://www.sizematters.com.au/training-workout-advice/23680-dc-training-aka-doggcrapp-training.html

I would eat more animal fat and protein...like heaps of meat, eggs, fish and healthy fats. steer clear of packaged foods...get your veggies for fibre and drink.plenty of water.

Nice cutting diet. You should see your abs in no time.

Oh.......


Um......

Try eating.

Meal 1: 8 eggs with something green (i.e. spinach
Meal 2: Whole chicken breast with a table spoon of cod liver oil and one of olive oil plus some salad
Meal 3: Beef patty with salad and 2 tablespoons of olive oil
Meal 4: preworkout 50g of WPI plus (if you need it) 50g Dextrose or waxy maize
Meal 5: Whole chicken breast with broccoli or other veges or rice if you feel the need
Meal 6: cottage cheese (200-300g) with tablespoon of peanut butter and toss in some almonds.

If you feel hungry, add in some carbs (basmati rice or sweet potato) but you really don't need them much.

Once a week have anything that takes your fancy, just make sure it is high calorie (i.e. pizza)

==================
Eat clean unprocessed food. Then, if you are fat, eat less and train hard. If, like you, you are a "hard gainer" then eat more calorie dense food. It's simple.

Thanks for the replies. Definitely looks like I need to eat more. I read the Doggcrap program. Looks interesting. I won't have anyone to spot, so see how I go.
Do to time and gym availability, I have planned a Monday, Tuesday, Thursday, Friday routine. Check it out below, and let me know if I am on the right track. I am yet to determine which exercises I will rest pause for, and those i will straight set. And I am aware I need to stretch after each exercise.

Monday
Biceps: ezy bar curl
Forearm: pinwheel curls
Back: BB row

Tuesday
Chest: incline smith
Shoulders: smith front press
Triceps: skull crushes

Thursday
Calves: standing calf raise
Hamstrings: leg curl
Quads: Squat

Friday
Biceps: close grip ezy bar curl
Forearm: alt. hammer curl
Back: v-grip row

Monday
Chest: DB flat bench
Shoulders: DB press
Triceps: close grip bench press

Tuesday
Calves: calves on a leg press
Hamstrings: sumo press
Quads: leg press

Thursday
Bicep: alt. DB curl
Forearm: reverse grip ezy bar curl
Back: lat pulldown

Friday
Chest: BB flat bench
Shoulders: standing military press
Triceps: dips

Monday
Calves: calves in hack squat
Hamstrings: stiff leg deadlift
Quads: hack squat

**repeat cycle, increasing the weights

Eat eat eat eat eat!!!!!!

if you indeed a "hard gainer' then i wouldn't go with DC, for memory it has a lot of failure training but i might be getting confused