[SafeGuard]

First of all I would like to introduce myself. I'm 19 from Cincinnati, Ohio and I've been weightlifting for three years. I started out at 145lbs and worked my way up to 180lbs. I have found out that most teenage bodybuilders that are trying to gain weight are focusing on the wrong muscle groups. They put too much time into their biceps, triceps, and abs. I finally broke that same barrier when i realized you had to put effort in the major muscles to grow.

The same concept works if you compared it to a car. If you want to get the most power out of an engine you have to replace the motors internal components to get the most GAINS. Sure getting new pulleys will give you 10 horsepower(smaller muscles), and a cold air intake will give you 8-10hp. But swapping the cylinder heads and the camshaft will give you huge gains 45hp+. My point is that you have to train your lower back, legs, chest, and shoulders
to see the gains you want. This means doing heavy deadlifts, squats, power cleans, leg press, military press etc.

This routine focuses heavily on the legs, chest, core, and shoulders. Follow this routine exactly as is for 8-10 weeks and I guarantee you will see great results.

*Remember to eat alot, stretch, and change the kicker every week.

Hardgainer Routine
10 min stretch, warmup set/ * kicker/ 5 second reps/^ Burnout set

Monday (Legs, Lower Back)
Squats 8-6-4-2
Deadlifts 2x6-4
Leg Press 2x10-8
* Leg Exercise
Calf Raise 3x15(^)

Tuesday (Chest, Shoulders, Upper Back)
Bench Press 3x8-6-4-(^)
* Chest Exercise
Shoulder Press 3x8-6-4
Shoulder Shrugs 2x10
Pull-ups 3xF
Side Hand Chin-ups 2xF

Wednesday (Rest)

Thursday (Legs, Back)
Squats 8-6-4-2
Power Cleans 2x8-6
Stiff Legged Deadlifts 2x8
Bent Over BB row 2x6
Lying Leg Curls 1x12
Calf Raise 3x12^

Friday (Chest, Arms)
Bench Press 4x10-8-6-4^
Shoulder Press 3x8-6-4
Rocky Press 2x6
Close Grip Bench 1x12
Chin-Ups 2xF
Lat Pulldowns 2x10

[w0cyru01]

If I did deadlifts after squats I would roll over and die.

Good luck to you though

I would put power cleans before squats as well
I would put jumping rope over calf raises
I would drop lying leg curls and leg press and add front squats, zerchers, or a unilateral leg exercise

[SafeGuard]

Originally Posted by vince89

Whats a rocky press?

If you wanna GET BIG, eat loads of cheeseburgers and double bacon cheeseburgers.

That gets you nowhere.

This is a rocky press
http://www.bodybuilding.com/fun/vide...ckypresses.wvx

[SafeGuard]

Originally Posted by w0cyru01

If I did deadlifts after squats I would roll over and die.

Good luck to you though

I would put power cleans before squats as well
I would put jumping rope over calf raises
I would drop lying leg curls and leg press and add front squats, zerchers, or a unilateral leg exercise

I nearly die as well but its worth it.
Jump ropes are great, but you will burn alot of calories, which is a problem for a hardgainer
What the hell are zerchers? lol

[bacon]

Hardgainer: He who eats like a pussy.


And I would know.

[SafeGuard]

Originally Posted by bacon

Hardgainer: He who eats like a pussy.


And I would know.

Some people just have really high ****bolisms and small frames. Thats an internet myth.

[bacon]

If you say so.

[kaboom187]

I bet you don't eat a lot. The people who are hard gainers and want to get big will force feed themselves all day. I suggest you hit up the D+S forum to learn why your mindset is stupid.

[ThinkGreen]

I would put those cleans before the squats and do 6-7 sets of 1-2 reps

[SafeGuard]

Originally Posted by kaboom187

I bet you don't eat a lot. The people who are hard gainers and want to get big will force feed themselves all day. I suggest you hit up the D+S forum to learn why your mindset is stupid.

Please show me on the post where i stated what mindset I was in? How could you call that stupid when you hardly have any weightlifting experience? You cranked out 3 sets of 5 reps at 115lbs on the bench press, I could do that in middle school. I stated that working bigger muscles will give you BIGGER results, and its the truth. Doing core exercises will help develop your whole body. Core strength also plays a huge role in MMA and fighting.