Any advice on a routine I should look into being a hardgainer? I am 6'4" and 165lbs.....and cant gain a pound! I usually put in 4 days a week for at least an hour and the gym. I have stayed steady with the Bi/Tri....Chest/Back....Leg/ab...Shoulder/Chest routines......any even though I feel like Im in good shape....I see no gains at all.
hardgainer routine?
- Thread starter superd06
- Start date
i doubt you are a hard gainer. trust me. eat. then eat some more. a 4 day split is fine if you've been lifting for a while, but no need to be in the gym more than an hour. i would say my workouts are pretty fucking intense, i'm probably not going to be able to walk up the stairs tomorrow, and it took me 40 minutes. train like a power lifter. eat way over maintenance and you will grow.
travelling lifter
New member
Yeah, the hard gainer thing is just something that Men's health tells you to feel better about not making gains.
At 6' 165lbs, you can definitely throw a lot more weight on your frame, eat, eat some more, and when you absolutely can't eat anymore, eat again, sleep at least 8hrs and repeat again, and somewhere in the middle, train until you puke
If it was easy to gain muscle, everyone would be huge
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briancushing5610
New member
At you height you won the genetic lottery lol. Try GOMAD (Gallon of Milk a Day). You pretty much drink a gallon of milk a day and squat at high frequency. You should can easily gain a solid 30lb-40lbs (without AAS) but some of that will be fat too in a short peroid of time. That is if you follow it to the T (too bad most ppl don't).
stronglifts.com/gomad-milk-squats-gallon-gain-weight/
startingstrength.wikia.com/wiki/Nutrition,_Supplements_and_Cardio
startingstrength.com/
briancushing5610
New member
Oh yea forget the bodybuilding mentality of bodypart split right now if you want to gain some serious weight. Instead focus on training movements instead of muscle groups. So focus on driving up your bench, squat, deadlift, power clean, press, chin up, etc and I can guarantee you will make much faster progress than if you focus on bodyparts...
quit curling and doing tricep extensions. i know you do. your tris and bis get hit good and hard on back and chest day. hey throwin in a couple sets of moderate weight curls once in a couple of weeks ain't bad, but doing them every back workout is killing your progress. you gotta have muscle to shape it. squats, bench, deadlifts, hang cleans, snatches, pullups, bent over rows, glute ham raises, leg press, dips. that's it.
H 3 L L S M A N
New member
Try one group a day and go 6 days a week, train heavy and in the 8-11 range all the time. A few sets try to squeeze and then let the weight down slowly. When doing this properly you will feel the burn.
And eat alot 5000+ calories a day from good sources.
And eat alot 5000+ calories a day from good sources.
Jezebel
Want to look like her!
A lot of great advice here, superd. I always thought there were people that were genetically cursed as hard gainers but I recently found out that it's all a myth. I'm having the same problem as you, no gains. But I know its because I'm not getting in enough to eat.
As been told to you already, ya gotta eat if ya wanna grow!
As been told to you already, ya gotta eat if ya wanna grow!
briancushing5610
New member
definitely agree with you that the hardgainer is a myth. hell it seems these days that hardgainer is defined as somebody who isn't black or somebody who doesn't take steroids.
briancushing5610
New member
Trust me man just drink a gallon of organic whole milk a day for a month plus your regular meals and focus your routine on compound movements (squats, deadlift, snatches, bench, power clean etc). The gallon of milk will teach you how to take in enough calories and the compound movements will stimulate growth in your entire body.
milk is a great way to take in calories, i tried this for a while. i did start to collect a small amount of fat around my lower abdominal region (part of bulking quickly though i suppose), so i cut back to 8 glasses a day instead of 16. i would recommend this. half gallon is hard enough to get in. if you can already eat 2500 cals easily, half gallon of milk is going to give you 1200 more! that's 3700 right there. and between 3 balanced meals a day and snacking in between such as almonds, or cheese and crackers. 2500 cals should be no prolemo my friend.
also i'm going for over 4000 calories a day now. i did 3500 a day to get where i'm at and i've been stuck here for a while. so i needed to bump up cals. i only have 5 glasses of milk a day doing this. here's my diet, basically the same damn thing every day.
shake immediately after waking up to stop my body from fasting. it's 400 calories. 1 scoop of muscle juice and 10oz of milk.
that is my only protein shake of the day.
after lifting, or around 9am regardless if it's an off day, i have 2 peanutbutter snadwiches no jelly with 2 glasses of milk. that's another 900 calories.
now every day i have 1.3 pounds of hamburger meat 73% /27%, with 1 box of rice a roni 4 cheese. this totals 2400 calories. i make it then split it up into 2 different tupperware containers. one for lunch around 11, one when i get home from work.
so far after eating all this, it's around 4:30 pm and i've eaten 3700 calories.
now if i just absoloutely can't eat anymore, i just have 2 glasses of chocolate milk before bed. that puts me right where i want to be at 4000 cals. if i can force feed myself a little more, i'll eat a small dinner, so even if it's only 300 calories, once you throw in the two glasses of milk i have every night no matter what, now i'm at 4300 calories, or more depending on the dinner. also that's not counting calories from sugar that's in the chocolate, but hell when you're lifting hard 4 days a week and dragging a sled and doing recovery workouts, and on top of that you're a slow gainer (as i like to call it) those extra cals from the sugar aren't going to do anything but help with muscle recovery. i don't get fat for shit. youtube pete rubish. that's where i got the idea from about the rice a roni. it's unbelievably easy to eat that shit every day compared to other foods which fill you up quick. this guy is going to be setting world records real soon in powerlifting, he's fuckin yoked, and he's got no problem eating candy for calories as long as he's gotten his rice a roni meal in that day.
shake immediately after waking up to stop my body from fasting. it's 400 calories. 1 scoop of muscle juice and 10oz of milk.
that is my only protein shake of the day.
after lifting, or around 9am regardless if it's an off day, i have 2 peanutbutter snadwiches no jelly with 2 glasses of milk. that's another 900 calories.
now every day i have 1.3 pounds of hamburger meat 73% /27%, with 1 box of rice a roni 4 cheese. this totals 2400 calories. i make it then split it up into 2 different tupperware containers. one for lunch around 11, one when i get home from work.
so far after eating all this, it's around 4:30 pm and i've eaten 3700 calories.
now if i just absoloutely can't eat anymore, i just have 2 glasses of chocolate milk before bed. that puts me right where i want to be at 4000 cals. if i can force feed myself a little more, i'll eat a small dinner, so even if it's only 300 calories, once you throw in the two glasses of milk i have every night no matter what, now i'm at 4300 calories, or more depending on the dinner. also that's not counting calories from sugar that's in the chocolate, but hell when you're lifting hard 4 days a week and dragging a sled and doing recovery workouts, and on top of that you're a slow gainer (as i like to call it) those extra cals from the sugar aren't going to do anything but help with muscle recovery. i don't get fat for shit. youtube pete rubish. that's where i got the idea from about the rice a roni. it's unbelievably easy to eat that shit every day compared to other foods which fill you up quick. this guy is going to be setting world records real soon in powerlifting, he's fuckin yoked, and he's got no problem eating candy for calories as long as he's gotten his rice a roni meal in that day.
I appreciate all of the comments fellas I am for sure going to start the GOMAD method today.....I am planning on having a milk bloat day today haha. The best thing I have going for me is I am a general manager for a steakhouse soooooo Ive got plenty of food around me to meet my 4k calories.
palmers
New member
count ur calories man no matter how much u THINK you eat its always gunna be lower, seeing as how unless u eat unhealthy a big meal is only about 600 calories..,.. there is more then a few reasons why body builders eat every two hours
i too drink A LOT of milk its a quick way to get calories and protien, take a lactic acid blocker tho.... its pretty cheap... once ur diet and sleep is in check u can start focusing on workouts and new routines and tricks of the trade....
i too drink A LOT of milk its a quick way to get calories and protien, take a lactic acid blocker tho.... its pretty cheap... once ur diet and sleep is in check u can start focusing on workouts and new routines and tricks of the trade....
and sleep as much as possible, dont party dont drink alcohool, if u cant eat just smoke weed then eat and if even with that u cant eat more then smoke more ahahahahaha 
your life should looks like... eat train watching porn then sleep, if ur mom ask you to clean your room just tell her ur are already working on getting hudge cant do 2 thing in same time
your life should looks like... eat train watching porn then sleep, if ur mom ask you to clean your room just tell her ur are already working on getting hudge cant do 2 thing in same time Similar threads
