One of the biggest mistake us hardgainers make when trying to add muscle to our frame, is that we follow routines created for bodybuilders or other weight lifters who have a different type of genes. There has always been an argument about what kind of workout is better for hardgainers: is it full body routines or split? They both have their pros and cons as seen here, but here is my main concern with both; full body routines in my opinion do not allow you to put enough stress on each individual muscle group without spending 2 hours in the gym (which is a horrible idea and very counterproductive) and the issue with split routines is if you break down individual body parts, its almost impossible to target each muscle group more than once a week (which is definitely not enough).
The Hardgainer solution for accelerated muscle gains
What I have started doing is breaking down my workouts into two weeks instead of one. In those two weeks I will be able to target each individual muscle group a sufficient amount of times without over training. Instead of working my entire body 3 days a week or each individual body part once a week, I am able to meet right in the middle and still have enough time to let my muscles recover and grow.
Here is a brief example of what a workout routine looks like for me. With this schedule I am able to target each muscle group enough times to force my muscles into rapid growth without having to over train or spend more than 45 minutes in the gym. Not to mention, I am only working out 3-4 days a week and it is more than enough.
Monday- Chest, Arms, Shoulders
Monday- Chest, Arms, Shoulders
Chest- 3 Variations-3 sets each- 10, 8, 6 reps
Biceps- 2 Variations – 3 sets each – 10, 8, 6 reps
Triceps-2 Variations – 3 sets each – 10, 8, 6 reps
Shoulders – 2 Variations – 3 sets each – 10, 8, 6 reps
Biceps- 2 Variations – 3 sets each – 10, 8, 6 reps
Triceps-2 Variations – 3 sets each – 10, 8, 6 reps
Shoulders – 2 Variations – 3 sets each – 10, 8, 6 reps
Tuesday- Off
Weds- Legs, abs
Legs- 3 Variations – 3 sets each – 10, 8, 6 reps
Squats, Stiff legged dead lifts, leg press
Abs – 2 Variations – 4 sets each – F, F, F, F
Thursday- Off
Squats, Stiff legged dead lifts, leg press
Abs – 2 Variations – 4 sets each – F, F, F, F
Thursday- Off
Friday- Back, Arms, Traps
Back- 3 variations – 3 sets each – 10, 8, 6 reps
Biceps – 2 variations – 3 sets each – 10, 8, 6 reps
Triceps – 2 variations – 3 sets each – 10, 8, 6 reps
Traps - 2 variations – 3 sets each – 10, 8, 6 reps
Biceps – 2 variations – 3 sets each – 10, 8, 6 reps
Triceps – 2 variations – 3 sets each – 10, 8, 6 reps
Traps - 2 variations – 3 sets each – 10, 8, 6 reps
Saturday- Off
Sunday- Legs, abs
Legs- 3 Variations – 3 sets each- 10, 8, 6 reps
Squats, leg press, Hamstring curls
Abs- 2 Variations – 4 sets each – F, F, F, F reps
Squats, leg press, Hamstring curls
Abs- 2 Variations – 4 sets each – F, F, F, F reps
Monday- Off
Tuesday-Chest, Shoulders, Traps
Chest- 3 variations- 3 sets each- 10, 8, 6 reps
Shoulders- 2 variations- 3 sets each- 10, 8, 6 reps
Traps- 3 variations – 3 sets each- 10, 8, 6 reps
Shoulders- 2 variations- 3 sets each- 10, 8, 6 reps
Traps- 3 variations – 3 sets each- 10, 8, 6 reps
Weds- Off
Thursday- Back, Arms, abs
Back- 3 variations- 3 sets each- 10, 8, 6 reps
Biceps – 2 variations – 3 sets each – 10, 8, 6 reps
Triceps – 2 variations – 3 sets each – 10, 8, 6 reps
Abs- 2 variations- 4 sets each – F, F, F, F reps
Biceps – 2 variations – 3 sets each – 10, 8, 6 reps
Triceps – 2 variations – 3 sets each – 10, 8, 6 reps
Abs- 2 variations- 4 sets each – F, F, F, F reps
Friday-Legs
Legs- 3 variations – 4 sets each- 10, 8, 7, 6 reps
Squats, leg press, quad raises
Squats, leg press, quad raises
Saturday-Off
Sunday-Off
F=Till Failure (For ab days)
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