Hardgaainer/low volume critique, advice, and skepticism....may be too low, perhaps?

[oRAMBO]

Q - "HARDGAINER/LOW VOLUME, LOW FREQUENCY ROUTINE
This format is one that after everyone reads the routines, not one in 20 will pick this one, and the truth is, about 5-8 out of the 20 will do better on this one than any of the others. Why will no one pick it? It’s not “flashy” it doesn’t have a fancy name, nor will most guys ever believe it could be “enough” work after reading “Flex” and the like seeing the “routines of the pro’s”. Well the truth is those damn routines of the “pro’s” work for a select few and most guys reading this are not likely to one of those guys.


Day One:

Dips or Bench Press 2 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12

Heavy Abs 3 x 10

Day Two:

Pull-Up 3 sets to failure

Barbell Row 2 x 8

EZ-Bar Or Dumbell Curl 1 x 10

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Sub-Routine:

Here is another Hardgainer Style Routine done three days a week. TRUE hardgainers will do MUCH better on the two-day, as will many lifters with fairly good recovery.


Day One:
Dips or Bench Press 2 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12"


Day Two:

Pull-Up 3 sets to failure

Barbell Row 2 x 8

EZ-Bar Or Dumbell Curl 1 x 10

Heavy Abs 3 x 10


Day Three

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Pull-Troughs, Glute/Ham Raises, or Reverse Hypers

As quoted by Iron addict....

Now...I don't even think there is enough sets there to keep me sore for more than the first day...I'm tempted to try it just because I feel lazy...but would that truely be lazy? I would like some input and feedback from a few experienced lifters. Because I honestly don't think that would work for a hard gainer? I mean it may be low intensity...but that may be a bit too low, perhaps? I am a hard gainer and I'm about to do a 3-day split of two bodyparts per workout and there is about 16 sets involved per day with roughly 4-5 different exercises or more all being done within 45-60min...Is that too much and should I give one of those two a shot?

 

[rjx]

Now...I don't even think there is enough sets there to keep me sore for more than the first day...I'm tempted to try it just because I feel lazy...but would that truely be lazy?

Its not how many sets you do, its how you do them that counts. Quality before volume. If you are going to be lazy, you will get mediocre results at best regardless if you do one set, or 10 sets. The goal is to do as little volume as possibal while keeping the intensity high enough to trigger growth. Pre exhaustion, forced, negatives, partials, descending, etc. But even on gear it is still easy to over-train from to much intensity and even more if natural. And on two sets of everything, just going to positive failure is usually enough intensity.

I mean it may be low intensity...but that may be a bit too low, perhaps?

Low volume, not low intensity . The intensity is what you make it and you could have super high intensity with only one set if you wanted. Yes you are doing one or two sets of each exercise, but if you give it your all on that first and /or second set, there is no need for a 3rd+ set. Dorian Yates is a prime example of this.

I am a hard gainer and I'm about to do a 3-day split of two bodyparts per workout and there is about 16 sets involved per day with roughly 4-5 different exercises or more all being done within 45-60min...Is that too much and should I give one of those two a shot?

I am not a hard gainer but I find that the less I do, the more results I get. I can grow on as low as 3 - 4 sets for biceps, and triceps. And everything else is around 6 - 8 sets per body part, except for delts which I might cut to just a few sets on chest day. Calfs I might go as low as 4 sets once a week.

I think this is a solid routine for those that will give it a chance. Just clear your mind of all that you have been told in the past and try it.

 

[oRAMBO]

Alright, thanks for the advice..I'll try this out and see how it works for me...I'm always doing high intensity, but the very few sets was questionable to me. I'm use to doing high instensity for 16 sets or more, and I may very well be over training. I'll clear my head and give it a shot and see how this goes...

 

[rjx]

Awesome bro, I hope everything works out well