Begining hardgainer looking to add muscle/mass, strength/power. Includes my routine.
Hey guys. Just came across this site last night after doing some Googling on the benefits of squats and deadlifting which I’m just starting to incorporate into my routine. Anyway, this is going to be a bit of a lengthy read, so I’m just letting you know in advance. I’ll keep it well organized and hope some of you veteran guys can really help me out.
First things first, I’m your typical “skinny guy” hardgainer. I’m about 5’4-5’5 and around 120-123lbs. Growing up, I was a bit more stocky as a kid, but I kind of thinned out in highschool and have stayed around the same weight for the past two years or so. I just finished my freshman year of college, so I’m 19 now. I’ve been told I have good genetics though, and have a very similar build to my uncle who upon going to West Point and the Army thereafter, became extremely jacked.
I started working out at the gym routinely for about 6 weeks in October/November of last year and noticed some good results, atleast other people kept telling me things like “Wow your shoulders look really broad. Your arms look bigger, etc.” The thing is, I was getting cut and a little bit bigger, but no mass was being added on. And at that point, I was eating grilled chicken, tuna fish, and peenut butter sandwhiches religiously.
I completely lost my motivation for the gym and stopped going alltogether. I recently rediscovered my motivation and have been going for 3 weeks now. I’m almost 100% positive the reasons I’m not seeing gains is because of a lack of calorie intake. I don’t live in an environment conducive to lots of eating. So I went out and bought a 10.5lb. tub of MuscleJuice 2544 and had some creatine left over from when I was working out. I havn’t gotten down to taking these religiously yet, but I’m about to.
Anyway, with the 1400 calories or so MJ gives me, how much should I be eating? Or should I just take 2 servings a day to get around 2800 calories, and just get the rest from my normal food intake?
Next I want to post my typical workout schedule. I try to work out 3 times a week extremely intense each time I go. I do something like Mondays - Chest/Tris, Wednesdays - Back-Bis, Fridays - Chest/Tris, Monday - Back-Bis, etc. repeat. I’m starting to incorporate legs in, can I do them every workout or do they need a lot of time to rest too? And when is the best time to work out your shoulders/traps?
Anyway, here’s my typical chest/tri’s routine.
Warmup set on bench-press with just the bar.
12 x 100lbs. bench. 10 x 100lbs. bench. 8 x 100lbs. bench. 4 x 105lbs. bench. 25x 45lbs. bench.
12 x 85lbs. incline bench. 10 x 85lbs. incline bench. 8 x 100lbs. inclide bench. 4 x 90lbs. incline bench. 25x. 45lbs. incline bench.
12 x 90lbs. seated dip. 12 x 90lbs. seated dip. 12 x 90lbs. seated dip.
Next I mix in either Iso-Lateral Wide Chest or a similar but slightly different variation chest machine. There’s like 3 that I switch around.
I’m not sure the exact name. I think it’s a pullover? I lay flat on a bench, grab a 30lb. dumbbell, hold it over my head with both hands and bring it down over the back of my head till the breaking point, bring it back up. I do 10 reps of those for 3 sets.
Dumbell flyes. 10 x 20lbs. each hand. 10 x 20lbs. each hand. 10 x 20lbs. each hand.
Not sure if this is the Military press? Lay flat on bench, 25lb. weight in each hand, hold at about chest level, push straight up. 10 times for 3 sets.
Tricep cable pulldowns with the metal/rubber upside down “V” attachment. Usually by this point my chest and tri’s are pretty beat up. I do my first set with 45lbs. for 12 reps, then I superset it with 12 dips on a flat bench. After that I go straight to the squat machine where you kind of stand at a 45’ angle, the pads go on your shoulders, you unlock the locks on the machine and bend your legs and push back up. I do 90lbs. for 12 reps. Then I go back to tricep pulldowns but usually have to knock the weight down to 40lbs.
Repeat all of that. Then if I can’t do 40lbs. I knock it down to 35lbs. So that’s 3 sets of tri pulldowns, bench dips, and squat machine.
- Sometimes depending on how I’m feeling I’ll try to do a trap workout. I arch my back, take a bench bar, hold it just inside my shoulder width and bring it straight up to just under my armpits. I do that till failure then do the calf machine where you lay on your stomach, hold the bars undearneath, and lift your calves.
This workout takes me anywhere from 50 minutes to an hour and 15 minutes or so. What do you guys think of this workout? Is it high-intensity enough to stimulate muscle growth? Is it too much? Am I missing any key excercises?
Immediately after each workout I drink a MuscleMilk. Then I have about a 20 minute ride home. When I get home I take a creatine drink. Then about 45 minutes later I try to take a MuscleJuice drink. Is this a good system to follow?
Through 3 weeks, I’ve noticed I’ve gotten a lot cutter. A little bigger. My biggest gains have been in my arms, biceps and triceps. I get a big discouraged because I get my weight up to 124lbs., and then 3 days later it’s back down to 120lbs. It’s like my body is saying “Sorry we don’t want any extra weight, were just fine at 120lbs.”
My new favorite guilty pleasure is the Crispy Bacon Chicken sandwhiches from McDonalds. I like to get 2 a day, but at $4 a pop, it doesn’t bode well for a broke college kid when MuscleJuice can be add for roughly $2 a day.
Is there a difference between food calories/protein and powder calories/carbs/protein? I think I want to start taking around 3000-3300 calories a day if I want to start seeing muscle/mass results.
Sorry for the lengthy read. I’ll wait for some replies before I post my back/bi’s workout. I’m interested to hear if this workout I’m doing is a good one or if I’m just wasting my time in the gym. I always feel completely exhausted after this kind of workout, and a little “test” I do is to see if I can touch me elbows together, which I can never do right after working out.
Thanks in advance for the replies.