the hard gainers workout
first you have to warm up the body before you attempt this workout
if you have a jump rope this is fine if not use a long rope from the hardware store
jump rope 50 times and then get ready for a good workout by the way running and jogging is ok but you get shin splints
next hear is the fun we'll use the pyramid technique which is increasing the weight over the sets and permanent rep range
what im about to tell you is with the foods you eat base on my blog and supplement on top of the workout you'll have power lifter strength
workout 1
shoulder press
set 1 rep 8 lbs 20
set 2 rep 8 lbs 25
set 3 rep 8 lbs 30
you may think this is light weight think again i just didnt tell you your rest is 30 seconds between set if you can complete this workout the the next step is to do this workout in reverse with 30 seconds of rest. see you dont need heavy weight to get a good workout or build muscle mass you need intensity without that the muscle wont grow to its fulliest potential you have an example of how the pyramid works its really t just increasing the weight over time my trainer in the 90's showed me this but he would he start high rep low weight the low rep high weight. the rest of this ideas will bulk you up for real
legs
leg press
stiff leg deadlift
one leg calf raise on a wood block
chest
dips
flys
machine pullover
tricep
dip
tricep extension
back
deadlift (only use a medium weight cause you can get a slip disk in your back)
bicep and forearm
reverse grip curl
seated wrist curl
abdominals
twisted crunches 30 at a time each side
well there you have it folks once again stayed tuned to the last articles
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