Hard Gainer Weightlifting Workout Routine
December 17, 2009 by Shaun
Filed under The Fitness Bug
I did promise you all a hard gainer workout routine, and here it is. After reading the previous post you would have begun to understand that less is sometimes more when building muscle as a hard gainer, and this weightlifting routine is a testament to that.
Monday
Squat 2 x 8 reps
Bench Press 2 x 8 reps
Weighted Chins 2 x 6 reps
Thursday
Deadlift 2 x 8 reps
One arm dumbbell press 2 x 8 reps (each arm)
E-Z bar curls 2 x 12 reps
Calf raise 2 x 15 reps
This routine may not look like a lot and after looking at it you might just be tempted to hit the ‘X’ button on the top browser. But if you open up your mind slightly and give this workout a try with the intensity that I have described, you will see some amazing things happen with your body.
The approach
The best way to approach this weightlifting workout routine is by starting with a weight that you can easily handle. Then what you do is increase the weight by 2% every single workout. If you find that things get a bit tough after the first few workouts, then stick to the weight that you can manage. To be honest though, the first few weeks should be easy. The real challenge begins when you get to weeks 3 and 4. The only advice that I have for you at this point is to up the ante, keep working out like a barbarian and be ready!
It’s all down to you on how far you can take this workout… the sky really is the limit. Just be sure to get organized and track your progress.
See you in the comments.
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I like the workouts that you’ve put together. Very simple, but they focus on the most effective exercises – compound movements! If you’re wanting to gain muscle mass fast, then compound exercises are definitely the way to go.
Hi Nick… that’s for sure. I believe that to from personal experience. Every time I have focused on compound movements, I’ve noticed that my body builds muscle all over, without feeling forced. Only on certain body parts such biceps would I focus on isolation movements. I’m glad you like. More will come, so watch this space.
I don’t which is more funny the picture of the hardgainer or the routine. I do believe for any type of hard gainer less is better and that is why your workout routine is very beneficial for any newbie hard gainer entering a gym.
many won’t take your post very serious and would think that the routine you have written there can’t work, because they are so accustomed of those muscle building magazine type of articles where they train seven days a week.
Alex Marlin
For a simple hardgainer workout that gets results.
Hi Alex
After viewing this post again, I did just have another giggle at the picture. Maybe horrible, but hey. You are right about hard gainers not taking this workout seriously. Those magazines just do a great job of converting brains. Like I have said before though, taking advice from some beefed up pro can sometimes be the worse thing one can do. And here’s why
http://www.stayfitbug.com/the-fitness-bug/dont-follow-the-leader-at-the-gym/
But I am glad that there are individuals out there like yourself who really knows what ‘less is more’ is in this world.