If you're searching for a great hardgainer routine for building muscle size, then I've got a great one for you. There are lots of programs around, particularly with the net, that it can be super easy to get baffled about what works, who to listen to, what number of sets to do, how many reps, how long to rest, the list goes on and on. This system has worked magic for hundreds and probably thousands of weight trainers and bodybuilders alike in both building muscle and gaining strength. No matter how long and how fast bodybuilding will grow, the 5x5 system will ALWAYS be a proven method to stack on gains like nothing else.
Here is the entire hardgainer routine for building mass you can follow:
Mon/Wed/Fri
1) Heavy Barbell Squats
2) Bench Press
3) T-Bar Rows or Bent Over Barbell Rows
4) Barbell Or Dumbbell Shoulder Press
5) Stiff-legged Deadlifts
6) Barbell Curls
Get started doing every one of the following workouts 3 days per week, and when you feel the weight getting heavier and tougher to control, you can switch to 2 times a week with 2 to 3 days in-between workouts for more recovery time. These are the backbone of muscle building exercises, and simply because the program looks straightforward does not mean it will be easy, but most importantly, it's going to produce RESULTS.
Stay on this hardgainer routine for two to three months make sure you're continually adding weight and becoming steadily stronger, your muscle mass will follow.
So to recap what we've learned in this Hardgainer Routine, muscle growth can be achieved through proper diet, having the right type of exercise program, and the right mindset!
Mon/Wed/Fri
1) Heavy Barbell Squats
2) Bench Press
3) T-Bar Rows or Bent Over Barbell Rows
4) Barbell Or Dumbbell Shoulder Press
5) Stiff-legged Deadlifts
6) Barbell Curls
Get started doing every one of the following workouts 3 days per week, and when you feel the weight getting heavier and tougher to control, you can switch to 2 times a week with 2 to 3 days in-between workouts for more recovery time. These are the backbone of muscle building exercises, and simply because the program looks straightforward does not mean it will be easy, but most importantly, it's going to produce RESULTS.
Stay on this hardgainer routine for two to three months make sure you're continually adding weight and becoming steadily stronger, your muscle mass will follow.
So to recap what we've learned in this Hardgainer Routine, muscle growth can be achieved through proper diet, having the right type of exercise program, and the right mindset!
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Check out my Hardgainer success story!
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10 comments:
Im not sure if the 5x5 meant sets and reps, but how many sets and reps for each exercise?
Should we do the same exercise first with the numbered example you gave us then move on to the next? Or rotate to whichever exercise?
5x5 would be 5 sets of 5 reps each set.
For example: Start with squats, perform 5 sets for 5 reps each set. The you move on to the bench press, 5 sets of that with 5 reps each set and so on.
if at any point you are able to do more than 5 repeptions on a given set, increase the weight slightly to make sure you are lifting heavy enough.
i thought you had to put a lot of stress on a body part to make it grow. Is this enough stress? I thought we had to do multiple workouts for a body part to grow.
Or are these exercises alone put enough overall body stress to help grow in size and strength?
I know the whole diet thing is important, but just curious about the exercises.
Thats a great question.
These are compound workouts, meaning these are workouts that target more than one muscle group at a time which works great for breaking down muscle fibers. Not to mention we discussed lifting heavy enough, progressive overload is the key. As long as you are getting stronger, you will grow.
Remember, those who isolate muscle groups will be lucky to hit every muscle group once a week. Following this routine you will hit every angle 3 days a week.
Also, these heavy lifts will cause your body to naturally produce the mother of all muscle building hormones, testosterone.
So, just an curious question, i did this yesterday, enough weight to do 5 times.
Do we do 5 times enough to be able to do properly? or 5 times using overall body to help do the 5 reps?
Also, do you need to feel the burn? Cause i was out of energy after this, and did feel the muscles working, but the burn wasn't that great. Do you need to feel a lot f burning? or is that feeling not really all that important?
Forgot to ask, is it ok to do this 4 times a week? Do 1 day, take 1 day off and etc keep this routine going for the month or two?
You should be doing your five repetitions without sacraficing your form. make sure you absolutely cannot add another rep to assure the weight is heavy enough to put the needed strain on the muscle.
Feeling the burn is not necessary as long as you are breaking down those muscle fibers. Which you will know you have due to the fact that you used up all of your energy (assuming you had the proper nutrition). I would recommend lifting at 3 second negative and 1 second lift. Meaning the tempo of each rep should be 3 seconds coming down and 1 second lifting the weight.
I would recommend doing this 3-4 days a week...basically every other day.
Is it ok to do this 4 sets of 5 reps? Or is 5 like the max? It's just that its time consuming adding them all together...
Also, i noticed around the third and fourth and fifth set, i had a very hard time doing 5 for the bench press, is it ok to make the weights less? Or is it ok to do about 3-4 reps? Or does it have to be 5? I work out alone and have no spotter to help...
4 sets is fine, eventually you will want to increase to 5 sets but 4 should be good for a while as long as you are getting stronger.
You can do two things, start off with a little lighter weight and push for those 5 reps. or you can continue how you are doing it now unable to finish 5 reps. As you progress, you will be able to finish the 5 reps and eventually increase the weight as well.
How long for rest period between sets? What about a tricep exercise? I realize the bench hits the tri's but not enough to really create a nice looking tricep....
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