Hardgainer Workout Routine
It has always been debatable about whether hardgainers should follow full body routines or split workouts. I’ll be the first to tell you that I have tried both and have gotten great results. It all comes down to your focal point when training and increasing volume consistently. If you are performing effective full body routines but fail to increase volume over time, you will plateau and fail to see further results. Same goes with split workouts, they can work great as long as you focus on the big compound workouts and continue to increase the intensity of your routine.
My Secret
I do however have an alternative to both that works a little better for me.
I do however have an alternative to both that works a little better for me.
Here is why:
With full body routines you sometimes may feel like you are not putting enough emphasis on certain muscle groups. On the other hand, with split workouts you may find it hard to target every muscle group on a weekly basis. In the case that you do manage to squeeze all the muscle groups in, you’re either spending way too much time in the gym or you have only targeted that particular muscle group one time in the entire week.
With full body routines you sometimes may feel like you are not putting enough emphasis on certain muscle groups. On the other hand, with split workouts you may find it hard to target every muscle group on a weekly basis. In the case that you do manage to squeeze all the muscle groups in, you’re either spending way too much time in the gym or you have only targeted that particular muscle group one time in the entire week.
Hardgainer Workout Routine
My solution to both these issues was simple, it was almost a mixture of both. I simply target the upper body as a whole and then the entire lower body during my next session. With this approach I was able to save time in the gym, target each muscle group enough to force growth, and take an extra day off.
My solution to both these issues was simple, it was almost a mixture of both. I simply target the upper body as a whole and then the entire lower body during my next session. With this approach I was able to save time in the gym, target each muscle group enough to force growth, and take an extra day off.
Hardgainer Workout Routine Schedule
Sun: Upper body (Back, Chest, Shoulders, Arms)
Mon: Off
Tues: Lower Body (Legs, Calves)
Wed: Off
Thurs: Upper Body (Back, Chest, Shoulders, Arms)
Fri: Lower Body (Legs, Calves)
Sat: off
Repeat
Mon: Off
Tues: Lower Body (Legs, Calves)
Wed: Off
Thurs: Upper Body (Back, Chest, Shoulders, Arms)
Fri: Lower Body (Legs, Calves)
Sat: off
Repeat
Hardgainer Workout Routine Tips
I personally target my abs on lower body days, I feel this works best for me. I recommend taking one extra day off every two weeks in order to fully recover and allow your muscles to rebuild and grow.
I personally target my abs on lower body days, I feel this works best for me. I recommend taking one extra day off every two weeks in order to fully recover and allow your muscles to rebuild and grow.
Now, although this is a great alternative to full body routines and split workouts, it does not mean that you cannot get the same great results with either approach. The initial routine that I followed when putting on a great amount of mass was my own personal hardgainer workout.
Whether you decide to follow this hardgainer workout routine, a full body routine, or a split workout, remember to focus on those big compound workouts and continue to increase the volume/intensity.
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Check out my Hardgainer success story!
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