In my “full body vs split routines” article I explained how full body workouts are more beneficial when it comes to gaining mass. If you are a regular reader of the site you may have noticed I lean more toward compound workouts when compared to isolation exercises for packing on muscle. With that being said, my obvious recommendation for a great mass building workout for hardgainers would be a full body/compound exercise filled routine.
This is actually one of my personal routines, I have gotten such great results from this particular workout that I decided I would be doing you guys a serious injustice by not sharing it.
How to perform the routine
Each exercise listed will be performed in sets of four. Each set should consist of 5-10 repetitions; if you are able to perform more than 10 repetitions you are going too light. Anytime you can not perform at least 5 repetitions, you are going too heavy. Simply raise or lower the weight accordingly. You will rest 30-45 seconds between each set and about 1 minute between exercises. This routine should only be done 3-4 days a week with at least 24 hours of rest in between.
Each exercise listed will be performed in sets of four. Each set should consist of 5-10 repetitions; if you are able to perform more than 10 repetitions you are going too light. Anytime you can not perform at least 5 repetitions, you are going too heavy. Simply raise or lower the weight accordingly. You will rest 30-45 seconds between each set and about 1 minute between exercises. This routine should only be done 3-4 days a week with at least 24 hours of rest in between.
Exercise #1
Flat bench press x 4 (Chest & Triceps)
The flat bench press can be substituted with an incline bench press or declined bench press and performed with either the basic barbell or dumbbells. I recommend mixing it up a bit to make sure you are targeting all the areas of the chest and triceps.
The flat bench press can be substituted with an incline bench press or declined bench press and performed with either the basic barbell or dumbbells. I recommend mixing it up a bit to make sure you are targeting all the areas of the chest and triceps.
Exercise #2
Pull ups/ Dips x 4 (Back, Biceps, Chest, & Triceps)
Exercise number two will be performed in a “superset” fashion. This workout will not only consist of two of the most effective bodyweight compound exercises but will be used to transition from the chest and triceps to the back and biceps.
Pull ups/ Dips x 4 (Back, Biceps, Chest, & Triceps)
Exercise number two will be performed in a “superset” fashion. This workout will not only consist of two of the most effective bodyweight compound exercises but will be used to transition from the chest and triceps to the back and biceps.
Exercise #3
Bent over rolls x 4 (Back & Biceps)
Bent over rows can be performed with a standard barbell or easy curl bar. Be sure to perform them with both overhand grip and underhand grip for best results.
Exercise #4
Military shoulder press x 4 (Shoulders & Traps)
Like the bent over rows, the military press can be done with a standard barbell or an easy curl bar. Also, the military press can be performed in a seated position or standing. Personally the difference is not big enough to risk injury so I stick to the seated variation of this exercise.
Military shoulder press x 4 (Shoulders & Traps)
Like the bent over rows, the military press can be done with a standard barbell or an easy curl bar. Also, the military press can be performed in a seated position or standing. Personally the difference is not big enough to risk injury so I stick to the seated variation of this exercise.
Exercise #5
Squats OR Deadlifts
For the 5th and final workout you can alternate. One day you can perform squats as the last exercise and on others you can go with deadlifts. There are several variations of squats you can perform.
Remember, as effective as this workout routine is, best results come with proper nutrition. Please feel free to ask any questions via the comment box below.
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