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what is best for size for a hardgainer ,pros

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SHADOW
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2003/11/20 19:16:47 (permalink)

what is best for size for a hardgainer ,pros

hi guys been reading the post some very good one indeed.
but i find it very hard to gain weight i have been training 5 years and only weight 75kgs and am nearly 6ft tall...
i train each body part once per week at the moment i do 4 sets on each exerice and aim for 6-8 reps each time, i train 3 days a week for around 1hour 10 mins each time....
my food is spot on i eat loads and loads plenty of protein. more than all the big guys i work with it pisses me right off i have little size....the lads at work cant believe how much i eat.

also i plan to do to courses of roids in 2004 and i have done one in the past around 3 years ago....

please guys can u give me some tips for size .
one other thing we have no bars in our gym just smith machine, cant change gyms due to location...
i have done only staright leg deadlift on the smiths machine, to do this i stand on a box which is about 1ft off the ground...
what about bent leg deadlifts are these also worth doing on smiths.
and is it best to change your hand grips when doing staright leg deads on smith...

look foward to the help
#1

15 Replies Related Threads

    suggy3001
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    RE: what is best for size for a hardgainer ,pros 2003/11/20 19:39:26 (permalink)
    well with the info you;ve given me sounds like you;ve been stuck in the same routine for far too long. post it up for more pointers. imo - drop to fewer sets/reps and up the weight. have a look at frankie's routine if your after mass. It has received very good feedback.
    #2
    dirtyvest
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    RE: what is best for size for a hardgainer ,pros 2003/11/20 20:59:34 (permalink)
    If you don't have access to bars you MUST change gym... or train at home and get the basic equipment yourself. You are seriously restricting your potential with a gym as poorly equipped as you suggest.

    Dirty
    #3
    SHADOW
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    RE: what is best for size for a hardgainer ,pros 2003/11/20 21:00:36 (permalink)
    yes been lookin at that looks good.
    do u think there is anythink else worth doing to help...
    also please can u help me on my dead lift questions.
    cheers
    i am thankful 4 your help
    #4
    dirtyvest
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    RE: what is best for size for a hardgainer ,pros 2003/11/20 21:15:36 (permalink)
    Deadlifting on a smith machine is too restrictive on your biomechanics, I would not recommend it. SLDL are ok, but not regular DLs.
    #5
    suggy3001
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    RE: what is best for size for a hardgainer ,pros 2003/11/20 21:52:45 (permalink)
    by the way shadow SLDL = stiff legged dead lift not straight legged. doing them straight legged is more dangerous. Have no idea what your budget is like but if you can't get to a gym, maybe you could invest in some home equipment?
    #6
    SHADOW
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    RE: what is best for size for a hardgainer ,pros 2003/11/20 22:05:06 (permalink)
    stiff legged dead lift not straight legged what is diferent .
    do train at the gym.gym has loads of machines free weights, smiths machine, pull up bars etc...
    but no bars...
    surly there must be away around this without moving gym
    #7
    Frankie NY
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    RE: what is best for size for a hardgainer ,pros 2003/11/20 22:07:45 (permalink)
    quote:
    Originally posted by SHADOW

    i find it very hard to gain weight i have been training 5 years and only weight 75kgs and am nearly 6ft tall...
    i train each body part once per week at the moment i do 4 sets on each exerice and aim for 6-8 reps each time, i train 3 days a week for around 1hour 10 mins each time....
    my food is spot on i eat loads and loads plenty of protein. more than all the big guys i work with it pisses me right off i have little size....the lads at work cant believe how much i eat.

    one other thing we have no bars in our gym just smith machine, cant change gyms due to location


    My advice:

    1. Buy a power rack, flat/incline bench, and Olympic weight set and train at home. It's cheaper than joining a gym. The gym you have now is not sufficient, so if there's nothing convenient, then you must train at home. I own a gym, but I still train at home. Better concentration, faster workouts = better results.

    2. Do the mass routine I recommend. 6-8 reps is too many for mass gaining, especially for an ectomorph.

    3. I know you say that you are eating tons, but make sure you are also eating tons of carbs and good fats. The carbs are especially important because your metabolism is fast that it burns them up very quickly. And once there are no carbs for fuel, the body will look for fat and muscle.
    #8
    SHADOW
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    RE: what is best for size for a hardgainer ,pros 2003/11/20 22:15:35 (permalink)
    thanks for the advice.
    i am signed up at the gym for another 20mts so i have to stay .
    its only bars that the gym has not got, if i was going to do dead lifts can i do on smiths if so which ones, i also do squats on there to at the moment....
    also i also eat loads of carbs and each time i have a protein shake i add malto to the shake.....yes what ever i eat i burn.....
    i am going to take your advice and put the seta and reps down to 5 each...
    should i train each body part once per week or should i go for the lift, pull, push or does the no bars think fu?? this up for me...
    dont mean to be asking the same questions guys just want to get this right without moving away from the gym...
    #9
    Frankie NY
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    RE: what is best for size for a hardgainer ,pros 2003/11/20 22:23:14 (permalink)
    quote:
    Originally posted by SHADOW

    thanks for the advice.
    i am signed up at the gym for another 20mts so i have to stay .
    its only bars that the gym has not got, if i was going to do dead lifts can i do on smiths if so which ones, i also do squats on there to at the moment....

    should i train each body part once per week or should i go for the lift, pull, push or does the no bars think fu?? this up for me...


    If you can afford it, you need to dump the gym. 2 years is a long time to waste. If you can't afford it, then break the contract. Go to your family doctor and have him write you a note stating that cannot continue with weight training for health reasons. This should help the process.

    You shouldn't do any exercise on a Smith machine. They are not safe for your joints and are no where near as effective as free weights.

    I would train each muscle once a week on a pull, push, leg split.

    This will go against everything you've heard, but drop the protein powder and shakes. Instead, try to get all your protein from real food. It's better for you and will help increase your calories.
    #10
    SHADOW
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    RE: what is best for size for a hardgainer ,pros 2003/11/21 19:06:13 (permalink)
    mate think your missing the point i cant train at home either no room....
    also are u saying leave the gym just because they have no bars( they do have free weights and plenty of machines leg press, chest press smiths etc)?
    surely i gain gain size at my gym another way ?
    #11
    suggy3001
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    RE: what is best for size for a hardgainer ,pros 2003/11/21 19:23:37 (permalink)
    what do you mean by free weights? dumbells?
    #12
    SHADOW
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    RE: what is best for size for a hardgainer ,pros 2003/11/21 19:31:48 (permalink)
    yes i do, should of explained better.
    #13
    bigmac
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    RE: what is best for size for a hardgainer ,pros 2003/11/23 15:05:20 (permalink)
    if you really cant leave the gym mate i would advise a routine based totally on a mentzer style workout utilising a 3 day a week routine using very high intensity brief training.

    this is what i would recommend

    day 1
    pre exhaust fly or pec deck then immediately move onto incline smith bench press x 1 set rest pause

    shoulder press on smith machine or seated dumbell press 1 triple drop set

    dips or close grip smith machine bench press x 1 set rest pause or drop

    day 2
    chins tie a dumbell to yourself if you can and go for max reps between 8-10 x 2sets

    if your dumbells are heavy enough do dumbell rows if they are not then i would advise doing half rep deads on the smith machine. unrack a weight a take it to knee height before lifting it back to the waist. As the smith is set in a strict line going to knee height should be ok, you will need to take this movement heavy and really push yourself x 2 sets max

    shrugs on smith 1-2 sets as above

    day 3
    front squat, i choose fronts as they will be more forgiving ona smith than back squat. get fully warmed up then push for a single high rep set still using all the weight you can muster, these will be uncomfortable at first but stick with them. x 1 set 15-20 reps

    leg press with feet set high and wide on the platform to hit the hams x 2 sets

    calves

    this routine isnt ideal but work it hard keep sets right down and blast intensity.

    when you say your diet is spot on this could be the problem i would start getting some serious calories down your neck to increase mass because you clearly have a fast metabolism and your body just goes through fuel like there is no tomorrow.

    make up the following protein drink to assit with calories

    1 pint full fat milk
    3-4 scoops of milk powder
    2 bananas
    big scoop of honey
    small scoop ice cream

    have this a couple of times per day with at least 4-5 good size meals. utilize all forms of protein especially eggs and beef
    #14
    bigmac
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    RE: what is best for size for a hardgainer ,pros 2003/11/23 15:10:05 (permalink)
    one more thing with the training, you will have to see your gym as a challenge and not a set back. keep totally focused that brief high intensity will work for you. you need to keep pushing for weight reps or both. dont start to increase sets. good luck let me know how you go.

    great workouts can be done mate with the wrong kit you just have to adapt.

    one more thing if your gym has all other kit ie leg press etc why not invest in your own oly bar you can pick a bar on its own up fairly reasonable and i assume your smith machine has olympic plates so use those
    #15
    SHADOW
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    RE: what is best for size for a hardgainer ,pros 2003/12/17 22:01:26 (permalink)
    hi thanks for advice i have cut reps to five seems to be better.......

    also i am doing squats on smiths
    and doing stiff leg deadlift on smiths by standing on a box which is around 12ins of the ground.

    will i cause damage by doing the above, they seem ok at the moment?
    #16
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