I’m a hard gainer, after a couple half assed failed attempts at gaining lean mass, I’ve loaded up with some supplements (egg white protein, Cellucor Alpha Amino, and creatine). now I’m just looking for an efficient and reliable workout to add on some size. Any body has recommendations, I’d love to check them out. Or perhaps there has been a program in the past that dealt you a great deal of success. Please share. Ready to go into this and get something out and would like to go into it knowing I have a solid work out schedule. Feel free to include a link if you don’t feel like typing it all out. - Nathan
shut up w/ the hard gainer.
how strong are you?
Try this
I like CTs layer programming.
[quote]1potatoeshort wrote:
I’m a hard gainer[/quote]
If you’ve only made half-assed attempts before, you can’t rightly say you’re a hardgainer. Oh, also, there are no “hardgainers”, just people who haven’t put the puzzle together.
66% of the supplements you bought were a waste of money. You’re already on track for another failed attempt at gaining mass.
What, exactly, did you eat yesterday?
or
or
http://tnation.T-Nation.com/free_online_article/sports_body_training_performance/antibodybuilding_hypertrophy_program
or almost any article from this site’s 15-year history.
A workout won’t do much but a workout routine will. Always start out with hitting all your muscles 3 times every 6/7 days if your a beginner and especially if your an ectomorph. To squeeze it all in each workout though the intensity has to be low to moderate Also nearly all of the excercises will have to be compound ones. Isolation does not work as much on beginners.
[quote]HugeEuge wrote:
especially if your an ectomorph.[/quote]
I don’t think you’re helping things.
[quote]1potatoeshort wrote:
I’m a hard gainer
[/quote]
I used to be a hard gainer. Then I started following proven programs and eating more.
Supplements are not a substitute for hard work and consistency. If you failed to gain mass while half assing it, it wasn’t a shortage of Cellucor Alpha whatever that was the problem.
[quote]
Now I’m just looking for an efficient and reliable workout to add on some size. Any body has recommendations, I’d love to check them out.[/quote]
As Chris has said, there’s loads out there. He’s given you a few of my favourites already, but I’d also add Dan John’s 3 day a week program which I can’t find anywhere right now.
[quote]1 Man Island wrote:
shut up w/ the hard gainer.
how strong are you?[/quote]
I’m 165. My bench maxes (approximately) are 235 for bench, + 25 pound pull ups, 275 for squat and I’m not sure where my dead lift is at.
What I ate yesterday? I won’t go into massive detail but I almost always have four egg whites and one whole with a bowl of oatmeal. Lots of fruit throughout the day, one or two spinach and cucumber salads, chicken breast is a pretty big mainstay, the occasional hamburger or steak, a serving of nuts a day, and that’s usually it.
texas method
[quote]1potatoeshort wrote:
What I ate yesterday? I won’t go into massive detail but I almost always have four egg whites and one whole with a bowl of oatmeal. Lots of fruit throughout the day, one or two spinach and cucumber salads, chicken breast is a pretty big mainstay, the occasional hamburger or steak, a serving of nuts a day, and that’s usually it. [/quote]
Protein:
1 egg & whites: Maybe 10g?
1 chicken breast: 45g
.5 hamburger/steak: 20g
that’s 75g of protein. You need more. If you have trouble adding more meat… drop some of the fruit to make space. Don’t be afraid of fattier cuts of meat either.
[quote]1potatoeshort wrote:
What I ate yesterday? I won’t go into massive detail but I almost always have four egg whites and one whole with a bowl of oatmeal. Lots of fruit throughout the day, one or two spinach and cucumber salads, chicken breast is a pretty big mainstay, the occasional hamburger or steak, a serving of nuts a day, and that’s usually it. [/quote]
That’s why you are not gaining. Thats a decent meal if you have three or four of those per day. Next time go with 4 whole eggs instead of just the whites. You sound like you are eating to lose weight as a 120 lb female.
[quote]Ecchastang wrote:
You sound like you are eating to lose weight as a 120 lb female. [/quote]
MY girl is 120 and here’s what she ate yesterday (off day):
Meal 1:
2 eggs w/ butter and mushrooms
1 cup fat free milk
4 oz fried turkey breast
1 cup grapes
1 cup watermelon
Meal 2:
3/4 cup rice
5.5 oz fried chicken breast
1/2 avocado
couple nuts
Meal 3:
1 cup rice and beans
8 oz chicken curry
1 cup fried cabbage and veggies
1 light beer
OP: eat!
[quote]1potatoeshort wrote:
I won’t go into massive detail [/quote]
Please go in detail. Not what you usually eat but didn’t because of some random excuse, but the actual food that went down.
it’s been established already that you don’t eat enough. You need to figure that out yourself now.
[quote]Chris Colucci wrote:
[quote]1potatoeshort wrote:
I’m a hard gainer[/quote]
If you’ve only made half-assed attempts before, you can’t rightly say you’re a hardgainer. Oh, also, there are no “hardgainers”, just people who haven’t put the puzzle together.
66% of the supplements you bought were a waste of money. You’re already on track for another failed attempt at gaining mass.
What, exactly, did you eat yesterday?
or
or
http://tnation.T-Nation.com/free_online_article/sports_body_training_performance/antibodybuilding_hypertrophy_program
or almost any article from this site’s 15-year history.[/quote]
You probably shouldn’t be giving advice on strength training forums when you look like you’ve never even touched a weight.
[quote]Chris Colucci wrote:
[quote]HugeEuge wrote:
especially if your an ectomorph.[/quote]
Ok I can pretend body types dont exist and that we all have one unique routine that everybody should all follow.
You cannot go 110% all body 3 times per week.
I don’t think you’re helping things.[/quote]
Big compound exercises are scientifically proven to work better on beginners. Not to mention to the injury danger by not knowing limits as a new trainer.
Carry on and drink tea…
[quote]HugeEuge wrote:
[quote]Chris Colucci wrote:
[quote]HugeEuge wrote:
especially if your an ectomorph.[/quote]
Ok I can pretend body types dont exist and that we all have one unique routine that everybody should all follow.
You cannot go 110% all body 3 times per week.
I don’t think you’re helping things.[/quote]
Big compound exercises are scientifically proven to work better on beginners. Not to mention to the injury danger by not knowing limits as a new trainer.
Carry on and drink tea…
[/quote]
Before we go on, can you explain the statement about tea please.
[quote]HugeEuge wrote:
Ok I can pretend body types dont exist and that we all have one unique routine that everybody should all follow. [/quote]
The OP’s profile says he’s 5’11" and 167 pounds. So, A - why do you think he’s an ectomorph? And B - I disagree with the entire concept somatotypes because they increase confusion, they’re not based in the real world, and they provide excuses/copouts.
You cannot go 110% all body 3 times per week.[/quote]
A well-designed full body program does not have to be low to moderate intensity. I’d argue that using low intensity on a regular basis is one of the worst things a beginner can do.
Really? Like, really? Scientifically proven. Really?
You’re using this to explain why a beginner should focus only on compound exercises, which by definition involve more muscles, require increased coordination and technique, and have the potential for using greater loads? I’d rethink that approach if I were you.
Ya know, this is the second time this month I’ve been DYEL’d. I’ve been found out. Time to dust off my shake weight and get cracking.
[quote]DanProsser wrote:
You probably shouldn’t be giving advice on strength training forums when you look like you’ve never even touched a weight.[/quote]
This coming from a guy who chose not to ever post his own pictures or even write down his stats. (I did a quick Google check, this is the “best” I could find. I took the liberty of blocking out your face, 'cuz I’m a nice guy.)
But you’re comfortable having spent the last six months giving out a ton of advice in the 5/3/1 forum?
That’s interesting.