T Nation

Program for Strength and Conditioning

Hi!

I’m new to the forum site but have been involved in fitness my whole life. Now at 32 and I’m dedicating myself to the iron. The issue I have is that I’m a hard gainer. I do have gains because of my commitment to working out, I’ve just never been big.

I want size! I want to be in the 3 hundo, 4 hundo club. I recently went through Jim Stoppani’s Shortcut to Size but had to stop before the 10 week mark for surgery. I saw results with it but it felt incomplete.

I’ve only been classically lifting for about a year but my form in most lifts is on point and appreciate any pointers.

All this boils down to a solid program. I want the size and strength plus some form of conditioning without the Crossfit. Nothing against it personally, I just don’t have access to 90% of the equipment.

Thanks ahead of time for any help you guys can provide.

WSFSB.

And EAT.

That being said, very few people will be over 300lbs without being a fat slob.

[quote]nighthawkz wrote:
WSFSB.

And EAT.

That being said, very few people will be over 300lbs without being a fat slob.[/quote]

This.

And you are not a hard gainer, you’re someone who hasn’t been training and eating right.

What’s a good resource for developing an eating plan? I’ve been recommended Power Eating by a friend but haven’t checked it out yet.

I meant lifting over 300 in bench and 400 for squat and Deadlift. I should’ve specified that better. The WSFSB I don’t think will work for me because I don’t have enough time in my day to allow twice a day workout due to my job. But the principles seem interesting though.

Where the hell does WSFSB ask you to do twice a day workouts? Depending on the version, it will have you perform 3-4 weight training sessions a week. Please read more carefully.

Concerning food, it’s really simple:

Total calories BW x16-19
B x1.5-2.5g protein
B x0.5-1.5 fat
the rest of your calories should come from carbs.

Eat REAL food - meat, fish, dairy, eggs. Rice, legumes, potatoes. nuts, seeds, olive oil. As many vegetables and fruits as you want.

Both weight training and eating for it aren’t complicated. Where most people fail is actually doing it, day after day, week after week, month after month.

[quote]nighthawkz wrote:
Where the hell does WSFSB ask you to do twice a day workouts? Depending on the version, it will have you perform 3-4 weight training sessions a week. Please read more carefully.

Concerning food, it’s really simple:

Total calories BW x16-19
B x1.5-2.5g protein
B x0.5-1.5 fat
the rest of your calories should come from carbs.

Eat REAL food - meat, fish, dairy, eggs. Rice, legumes, potatoes. nuts, seeds, olive oil. As many vegetables and fruits as you want.

Both weight training and eating for it aren’t complicated. Where most people fail is actually doing it, day after day, week after week, month after month.[/quote]

I find myfitnesspal is absolutely perfect for opening your eyes to what you’re really eating.

WS4SB is 3-4 days a week as some one pointed out. It helped me go from 155-175 in a year or so. I was still fairly lean at the time as well.