The Ex-Hardgainer Workout And Eating Plan

Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.

Workout Summary

Build Muscle
Full Body
Beginner
14 weeks
3
20-30 minutes
Barbell, Bodyweight, Dumbbells
Male & Female
download pdfDownload Workout

Workout Description

You're not a hardgainer, you just think you're a hardgainer.

A hardgainer is someone who makes muscle and strength gains at a slightly slower rate than most. This may be due to any number of factors, including bone size. Small-boned lifters tend to carry around less muscle mass than large-boned lifters.

But let's not get sidetracked. Notice I said hardgainers progress at a SLIGHTLY slower rate than most. See, here's the problem...you aren't a hardgainer at all. Why? Because you aren't making ANY gains. A hardgainer still makes steady progress. Instead of being a hardgainer, you are a "no gainer."

Here's the good news: being a "no gainer" is a fixable condition. A no gainer isn't making progress because of 2 reasons:

  1. They aren't eating enough.
  2. They aren't training hard enough.

Ok, stop smirking. I know some of you are thinking...what a joke. I train hard and eat enough. This guy doesn't know what he's talking about. Yes, I do. And I'm here to tell you that you are NOT training hard nor eating enough - you just think you are.

You may not believe me right now, but that's ok. You don't have to believe me. I will let the results of this article speak for themselves. If you think you're a hardgainer try this plan for at least 90 days. It works. You have nothing to lose.

The Hardgainer Workout Approach

This workout approach will ask several things of you:

  1. That you stay persistent and don't miss any workouts.
  2. That you stick to the plan and add weight to the bar according to the plan.
  3. That you minimize your cardio to no more than 3 sessions per week of 20-30 minutes.

A note before you begin this plan: this workout is not for novices or absolute beginners. If you do not have a grasp of good form for the exercises listed then take a month and get the kinks ironed out. When you start this workout plan you must be capable of adding weight week in and week out, and that will demand decent exercise form.

You will be working out 3 times per week, on non-consecutive days of the week. Here are 2 possible options:

  • Monday, Wednesday and Friday
  • Tuesday, Thursday and Saturday

Sets. For each set you will push yourself and try to perform as many reps as possible, stopping that set when you feel like you may be unable to complete the next rep. Don't train to failure.

Use an appropriate number of warm up sets. Warm up sets should prepare the body for the heavier sets to come without fatiguing or taxing the body.

Rep Goal. Each exercise has a rep goal. This goal is the total number of reps you want to obtain for the 3 listed sets. For example, if the rep goal is 25, your goal is to perform 25 total reps for the 3 sets. This is NOT 25 reps per set...it it 25 total reps for the 3 sets.

When you reach this rep goal, you will add weight the next time you perform this exercise. It's ok to go over this rep goal during a given workout.

The following is progression list for each exercise. When you reach the rep goal for this exercise, add weight as listed.

  • Squats - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 10 pounds to the bar the next time you squat.
  • Deadlifts - 15 rep goal. When you are able to perform 15 total reps for 3 sets, add 10 pounds to the bar the next time you deadlift.
  • Bench Press - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the bar the next time you bench press.
  • Overhead Press - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the bar the next time you overhead press.
  • Dumbbell Rows - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the dumbbell the next time you row.
  • Barbell Curl - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the bar the next time you curl.
  • Dumbbell Bench Press - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the dumbbell the next time you press.
  • Barbell Rows - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 10 pounds to the bar the next time you row.
  • Dumbbell Curl - 25 rep goal. When you are able to perform 25 total reps for 3 sets, add 5 pounds to the dumbbell the next time you curl.
  • Calf Raises - 45 rep goal. When you are able to perform 45 total reps for 3 sets, add 10 pounds to this lift the next time you perform them.
  • Weighted Situps - 45 rep goal. When you are able to perform 45 total reps for 3 sets, add 5 pounds the next time you perform them.
  • Side Bends - 30 rep goal. When you are able to perform 30 total reps for 3 sets, add 5 pounds to the dumbbell the next time you perform them.
  • 20 rep Squats - 20 rep goal. When you are able to perform 20 total reps for this single set of squats, add 10 pounds to the bar the next time you squat.

For calf raises, you may use whichever variation works best for you. Weighted sit ups are performed like regular sit ups, except that you hold a plat or dumbbell on your chest. DO NOT swap in any exercises. The exercises listed are the exercises to be performed. No exceptions.

What Weight Do I Start With?

Estimate which weight you would currently be able to use to reach the rep goal for a given exercise, and then start with about 75 to 80% of that weight. It will take several weeks to grow accustomed to the unique demands of this program, and it may take several weeks to get your eating up to speed, so don't rush to add weight right out of the gate.

Monday
Full Body Workout
Exercise Sets Reps
Squat 3 25
Bench Press 3 25
Dumbbell Row 3 25
Barbell Curl 3 25
Weighted Sit Up 3 45
Wednesday
Full Body Workout
Exercise Sets Reps
Deadlift 3 15
Overhead Press 3 25
Dips 3 Max
Barbell Calf Raise 3 45
Side Bend 3 30
Friday
Full Body Workout
Exercise Sets Reps
Squat 1 20
Dumbbell Bench Press 3 25
Barbell Row 3 25
Dumbbell Curl 3 25
Weighted Sit Up 3 45

The Hardgainer Eating Plan

You have one goal during the next 90 days:

  • To eat 4000+ calories per day.

Combined with the aggressive progression of weight found in the workout plan, this food intake will assist you with packing on muscle.

You can train as hard as you want, but if you're not eating enough it will be extremely difficult to add muscle or strength. Most hardgainers don't eat enough food. They often have lightning fast metabolisms and have a hard time adding any weight.

As a "hardgainer" you must not underestimate the importance of eating big. Eating big will only make you fat if you're not training hard enough, and we already have that base covered.

Stop panicking. You will not turn into a sumo wrestler during the next 90 days. In fact, if you truly are a hardgainer with a super high metabolism you probably won’t gain much fat at all. But you should gain muscle and strength at a rapid rate.

Don’t even think about skipping this step. Eating is just as important as training. Here are some tips to help you eat right are reach 4000 daily calories:

  • Protein. Eat at least 30 to 40 grams of protein every 2.5 to 3 hours. At minimum you should eat 180 grams of protein each day.
  • Fat. Eat at least 30% of your daily calories from fat. It will be virtually impossible to eat enough if you focus on protein and carbs.
  • Carbs. Make sure to eat at least 3 servings of quality carbs each day, if not more. Quality carb sources include oatmeal, rice, whole grain cereal and bread, and quinoa. You can also eat fruits and veggies.

High Calorie Foods

It can seem tough to reach 4000 calories per day, but it's rather easy if you plan properly and consume the correct foods. If you are having a hard time eating enough, here are some suggestions:

  • Whole milk. Sip on whole milk throughout the day. Each cup contains 150 calories and is full of muscle building protein, vitamins and minerals.
  • Almonds. An ounce of almonds is rich in calcium, healthy fats, and contains about 160 calories.
  • Butter or Olive Oil. Add a pat or two of butter to your veggies, or cook your meat in olive oil.
  • Sour Cream or Cheese. Top your dinner with a little sour cream or cheese. Both are calorie rich and can add quite a bit of flavor.
  • Weight Gainer. Weight gainers add quite a few calories per serving and are a good choice if you don't always have a lot of time to cook.

Sample Eating Plan

Here is a sample eating plan that provides 4300 daily calories:

  • Breakfast (889 calories) - 4 large eggs with 1/4 cup cheddar cheese, 12 ounces of whole milk, 1 cup cooked oatmeal with one large banana.
  • Snack (519) - 8 ounces of whole milk with 1 scoop of whey protein powder, 6 ounces of Greek yogurt with 3 diced strawberries.
  • Lunch (1020) - Double cheeseburger, 12 ounces of whole milk, spinach cooked in butter or olive oil, medium sized baked sweet potato with butter.
  • Snack (557) - 8 ounces of whole milk with 1 scoop of whey protein powder, 1 ounce of dry roasted almonds, one large banana.
  • Dinner (915) - 8 ounces of chicken topped with salsa, 2 ounces of sour cream and 1 ounce shredded pepper jack cheese, peas and carrots cooked in small amount of butter, 1 cup cooked rice.
  • Snack (400) - 8 ounces of whole milk with 1 scoop of casein protein powder, handful of almonds.

731 Comments+ Post Comment

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Posted Mon, 08/20/2012 - 22:56
Joe

Hey Steve,

I saw your Bulldozer workout, could you use the same rest periods and/or number of sets for this full body workout? Or is that completely different from this?

Thanks man.

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Posted Mon, 08/20/2012 - 06:19
Vedant

I am veggie. Can u tell me some veg products to eat and I m a beginner. I workout 6 days a week. Plz also tell me a good combination of exercises so that I can make max. of my body in short time. :)

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Posted Wed, 08/15/2012 - 22:38
aaron

Hi. I followed your program for a month and i seen great improvement no all my body parts. But i have a major problem now.only my chest is lagging and lagging behind by a lot and could not catch up.its obvious my chest is the weakest. I thought of adding one more chest exercise to Monday and Friday or should i add to wednesday or should i have another workout on off days. My chest is always the weakest and slowest to grow

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Posted Tue, 08/14/2012 - 16:25
Hiztory

This is a plan I like , my 90 days start Wednesday 8/15/12

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Posted Mon, 08/13/2012 - 20:32
Mike

Hi Steve,

I am 6'1" and currently 170 lbs. I would consider myself skinny, but I see a lot of guys my height posting that they weigh a lot less. I just completed your 8 week beginner program (https://www.muscleandstrength.com/workouts/8-week-novice-quick-start-wor...) and was looking for a new workout plan. Would this be a good program for me?

What about calories, should I eat 4,000 calories, or something less since I'm 170 lbs?

Thanks,
Mike

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Posted Sat, 08/11/2012 - 14:36
sean

hi steve, im 5'11, 140lbs and 24 yrs old, came across this article and it looks good but my question is you say to increase weight after you can complete 25 reps, is there a set time for this? for example i could easily push out 25 heavy reps if im allowed a rest when i start getting tired, for instance 2 reps then stop, then another 2 etc, also you say pick a weight i can do 25 reps with then use 80% of that, surely in my 1st workout im going to easily pass 25 reps then if ive found a weight then gone lighter, how long do i use this light weight for before increasing it as obviously the 25 rule doesnt apply here? thanks

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Posted Wed, 08/08/2012 - 14:43
TJ

I am currently cutting. 5'9'' and about 170lbs. I am a relatively hard-gainer, but had a couple years of fat Im chopping off... But, my main concern is the cardio. I know you suggest no more than 2 20-30 min cardio sessions but I would love a little more clarification for my slow mind.

1. Do I actually need to do ANY cardio if my main concern is all out MASS gain?
2. What type of cardio are you suggesting? Should it be 20 mins at 65%(fatburn) or 20 mins at 80%(cadio health). I have searched and read every single comment, but this was never addressed in this manner. Thanks for any and all help. I cannot wait to begin.

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Posted Mon, 08/06/2012 - 16:35
Jason

I used to be 145lb 6'3" 2 weeks ago and now I'm 155lb I don't know if it's from my mass gainer shake or this program but whatever it is I'm loving it! Thanks Steve!

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Posted Fri, 08/03/2012 - 22:50
Jeff

Hi Steve, I just wanted to say thanks for putting this plan up here. It's nice and simple, easy to follow, and it works. I am a skinny guy and tried gaining weight once before with little success... I am 6'0" and 4 weeks ago I was 152 and today I am 162. 10 pounds in a month, not bad! I've been following your instructions and they work. :)

I eat eggs for breakfast basically every day, and drink a lot of milk... and I have been doing protein shakes too since I mostly eat vegetarian for my other meals (though I have been eating a little more meat lately since I know it helps build muscle).

It has been a little bit hard to find the right weight for some of the exercises - for example the deadlift I keep adding 10 pounds each week but I can still do about 15 of them on the first set. :) I push myself until I absolutely can't do another rep (sometimes I end up "training to failure" when I'm not sure whether I can do another one or not.. but I feel like you have to do that once in a while in order to know your limits).

Anyway I just wanted to add my experience to the list.

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Posted Thu, 08/02/2012 - 04:05
seaney

oh one more thing before i forget how long would you say to rest i know your chest arms back and shoulders take 2 whole days to to recuperate even though i still feel its one day because all my pain is gaun the following night after a workout is it 2 days for the rest my legs are still killing me 3 days after but i have heard pain has nothing to do with muscle growth its if you have your strength back that counts

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Posted Thu, 08/02/2012 - 03:56
seaney

hi havn't got a problem with what i am doing i am 5 percent fat and i am 130ibs i gain muscle so slowly neer enuf goin backwards its that bad but i am gaining just thaught i wld change my workout to spice things up after reading some comments can i say one or two things that u missed out about acheiveing a six pack and muscle at the same time this is what workd for me btw my metabalism is 73 out of 100 lol
first i put on healthy weight fat and muscle (i wouldnt take my shirt off at this stage)by eating 500 more calories than ur daily amount mine was around 2500 so i was eating about 3000 a day eating alot of protein while i was doing it and useing twist push up grips doin full body workouts everyday no weight just body weight

then once i achieved the level of fat and muscle i wanted looking a bit like a sumo lol i then started to lose weight rapidly by following a strict diet with lots of protein still doin push up grips

when i reached a percentage of fat where i could see my first 4 abs i then start doin real weight traing the bulldozer 3 day split eating 50 percent carbs 30 percent protein and 20 percent fat per day my abs got bigger my arms got bigger so did my shoulders chest and legs about 3 to 5 inches everywhere within 3 weeks i am now at the point where i am in shape everything shows just need to trweek to make everything same size adding an extra day for chest back shoulders and arms to get that body builder look

now to gain weight but keep a six pack
monday workout which makes me gain 2 pound of muscle about a pound of fat
tuesday day off do the cutting process like before eat lots of protein and do cardio to burn away the fat u gaind and keep the muscle u earned works for me i am not a profetional i am a beginner but i was quite good at science when i was at school shh dnt tell no one lol but as an extra 'fyi'all my muscle groups are perfectly balanced nothing is out of place and i didnt have to do much to get here so i dnt knw if this will work for everyone i can eat macdonalds chocolate and still lose weight if i am not carefull i usualy see a doctor once a week and i only drink protein powder hope i havnt insulted anyone

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Posted Mon, 07/30/2012 - 01:39
Jason

I am 16 years old weigh in 150lb at 6'3". I have the resources necessary for this plan, but I am not looking to get Arnold Schwarzenneger big. I am just looking to get big and toned muscle like most football athletes. What would you recommend?

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Posted Tue, 07/24/2012 - 18:20
Jon

Programme looks great but I'm a bit confused.. I thought that muscles needed time to rest over the week (by working certain body parts once a week) rather than doing a full body workout 3 times a week? Thanks

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Posted Mon, 07/23/2012 - 15:50
Callum

Hi steve, thank you for the advice, i have started this 3 month program today... i started abit lower weight so will add pounds next week. but i find this isnt enough for me, would it hurt to add a few more exercises? if yes could you give me a few for mon,wed,fri.
thanks callum.

Steven's picture
Posted Thu, 07/26/2012 - 14:47
Steven

Don't add exercises. You're training for muscle mass, not to destroy your body in the gym. Trust the process.

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Posted Sun, 07/15/2012 - 06:44
jimm

i went to gym for months already and i come to gym from Monday to Thursday and Saturday but different type of exercise each day such as abs workout on Mon, Wed and Saturday. Chest, biceps and triceps workout on Tuesday and Thursday and rest on Friday and Sunday. the question is, is it okay to to it that way? or am I wasting my time? please give some advise, thank you

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Posted Fri, 07/13/2012 - 14:03
Aaron

I am unable to do more than 1 or 2 dips withought weight assistance. However I am able to do them using the dip machine (25lbs). Would it be better to be doing 20 reps at 25lbs or the 1 or 2 naturally. I guess what I am asking is what is a good rep range for dips if I have to use assistance? Thanks

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Posted Tue, 07/10/2012 - 03:53
marty

Hi Steve, started back training last week, I'm 160 pounds and 5'8" I'm looking to gain muscle mass and stemrength on my arms, shoulders and chest, at the minute my wrists are skinny as are my forearms and biceps although I've already noticed a slight improvement in my strength and bicep size after almost 2 weeks.

I'm using creatine and have just finished my loading phase as well as using serious mass and whey protein to up my calorie intake as I'm a chef and am constantly burning calories and find it really difficult to put on any muscle. I'm using a 10 week hardgainer programme of split routine, off day on Wednesday and weekends. Should I stick to the same sets and keep adding weight or change the exercise that I'm doing after say 5 weeks?
Also how do I prevent putting on a gut as I'm not doing any torso work or is this just the price you pay for.a high calorie diet to gain weight then trim down after?

Much appreciated. Marty

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Posted Mon, 07/09/2012 - 16:37
marty

Hi Steve, started back training last week, I'm 160 pounds and 5'8" I'm looking to gain muscle mass and stemrength on my arms, shoulders and chest, at the minute my wrists are skinny as are my forearms and biceps although I've already noticed a slight improvement in my strength and bicep size after almost 2 weeks.

I'm using creatine and have just finished my loading phase as well as using serious mass and whey protein to up my calorie intake as I'm a chef and am constantly burning calories and find it really difficult to put on any muscle. I'm using a 10 week hardgainer programme of split routine, off day on Wednesday and weekends. Should I stick to the same sets and keep adding weight or change the exercise that I'm doing after say 5 weeks?
Also how do I prevent putting on a gut as I'm not doing any torso work or is this just the price you pay for.a high calorie diet to gain weight then trim down after?

Much appreciated. Marty

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Posted Sun, 07/08/2012 - 23:08
swap

Hi Steve, Can I do this (ex-hardgainer routine) with the Frankomna's dumbbell only routine?

Eg: I do ex-hardgainer MON-WED-FRI and Frankoman's dumbbell only routine on TUE-THU-SAT

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Posted Tue, 07/03/2012 - 12:55
Josh

For this workout, do you need to eat 4000 calories everyday or just on the three weight lifting days.

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Posted Fri, 06/29/2012 - 04:27
Kasir

hey how can i get massive like gain 10lbs or preferably 15 in one month or two

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Posted Thu, 06/28/2012 - 05:59
Kasir

hey steve im trying to gain serious results by next month what iwill doi it

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Posted Tue, 06/26/2012 - 18:11
Jonny

Hi I have been working out for about 2 years now but only the last I year I have concentrated on a good diet. Im 5 foot 8, 18 years old and went from about 10stone 3 years ago to 11stone 8 now (I was 12 stone 3 but I cut, to get good abs for holidays. I want to bulk-up now because I play rugby. Is this workout too 'basic' for me? Should I follow a split programme instead? (As Ive been following different split training programmes for a year. Also theres alot of full-fat milk will this make me put on fat?

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Posted Mon, 06/18/2012 - 04:46
metrope

Alot of them have 25 reps with 3 sets. I heard for hardgainers they should do atleast 6-8 reps between sets. I'm very confused now.

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Posted Tue, 09/18/2012 - 11:50
rob

25 reps total, which comes out to about 8 reps per set out of the 3 sets. and throw a 9 set in there instead of 8 and you get your 25.

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Posted Fri, 06/15/2012 - 06:51
James

I had a thought about the program, it seems that on the first workout and the third workout you basically do the same muscle group exercises, whereas the second workout you do different muscle group exercises. I would have thought that you would switch back and fourth as to get a more even program, is there a particular reason that the program is set out like this?

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Posted Wed, 06/13/2012 - 11:56
Sid

Ok so whole milk ? Really. I doubt even you drink whole milk.

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Posted Tue, 06/12/2012 - 12:05
kumar

hello steve ,,

i have no words to thank you ..:) i have been hard gainer all my life , i happy to say i am not anymore :P ..(touch wood) .it just came down to 2 reason for not eating 5 times and not working on my squat . i shot from 67 to 75 in 4 months and i am 183 cm.

1.i have couple of questions however . i dont see any improvement in my calf .i am genetically blessed with super thin calves :P .

2. do you suggest that i stick on with the same routine for sometime or add in a day or two extra to mix things up . i have been on 75 for sometime now .i think i have hit a pleatu

at 183 cm and 75 kgs .i still dont look like a body builder but people say i look athletic.board shoulders and visible abs .but i want more .:)

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Posted Sat, 06/09/2012 - 08:16
Daniel Roach

My gyms dumbells only go upto 30kg. What do you recommend when i reach this maximum for the rows and presses?

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Posted Tue, 06/05/2012 - 00:32
Joel

Hi Steve, something i wanted you to clarify for me. I was under the impression that to build mass you need to stick to heavy weights, low reps. This program has you doing high reps. As a hard gainer, what would benefit me the most to pack on mass the fastest? Thanks for the awesome article by the way.

Steven's picture
Posted Fri, 06/08/2012 - 13:04
Steven

Hi Joel,

This program doesn't have you performing high rep sets. Re-read the workout description. the reps are goals for all sets, not per set.

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Posted Fri, 06/08/2012 - 14:07
Joel

Haha yeah sorry read it wrong. Awesome workout . Thanks!

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Posted Sun, 06/03/2012 - 00:31
chris

im looking at switching from the pull,squat, press workout program, can i exchange barbell curls for pull ups and i do weighted crunchs every morning with other core exercises, what should i use instead on monday and friday. thanks

Steven's picture
Posted Fri, 06/08/2012 - 13:00
Steven

I would do chin ups instead of pullups.

If you are already doing weighted ab work in the morning then there is no need to do any ab work during these workouts.

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Posted Sat, 06/02/2012 - 11:01
Chris

Hi Steve.

I am an extreme hard-gainer, and despite being 21, I weigh only 105lbs. I have virtually no body fat (so at least my abs look good), and would like to target my pecs and biceps so that I don't look so skinny. To make matters even more complicated, I had a complete spinal fusion (2 years ago) to correct severe scoliosis. I am getting back into a lot of sports lately, but want to gain muscle as well. However, there are certain exercises that I am simply incapable of doing (squats, dead-lifts, etc.) I did try bench-pressing a little bit and that seemed to feel good because there was no tension on the back. Do you have any more recommendations in addition to the bench-press that will help me achieve results without straining my back. Thanks so much.

Steven's picture
Posted Fri, 06/08/2012 - 12:59
Steven

For medical reasons, I would suggest trying leg presses instead of squats and one arm dumbbell rows instead if deadlifts. Let me know how these feel for you.

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Posted Wed, 05/30/2012 - 09:20
Aaron

Hi Steve,

Great article, I'm 6-1 and 160 and excited to get started on this program! One question - what is your opinion on barbell deadlifts vs. trap or hex deadlifts. I always end up hitting my shins on the bar when I do the barbell deadlifts so is it okay to use the trap instead?

Thanks for reading all of these comments, your answers to other questions have been very useful as well.

Steven's picture
Posted Fri, 06/08/2012 - 12:56
Steven

Trap bar deadlifts are a good choice, but in a perfect world I would prefer that you stick with barbell deadlifts.

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Posted Tue, 05/29/2012 - 20:47
chris

thanks for ur help steve this is a great help to me i have just 1 more question i know u have said not to swap exercises and no exception but i have nowhere to do dips 4 chest is there any other exercise i can do instead of dip ?

Steven's picture
Posted Fri, 06/08/2012 - 12:54
Steven

I would do seated overhead two arm dumbbell extensions.

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Posted Tue, 05/29/2012 - 07:08
Mohammed Sadiq

Hi Steve pls let me know for how long should i follow this plan e.g 3 months, 6 months a year. Thanks

Steven's picture
Posted Tue, 05/29/2012 - 15:53
Steven

Try it for 3-4 months and assess your progress at that point.

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Posted Mon, 05/28/2012 - 18:35
Joel

Hi Steve, awesome article! I was just wondering if i could do plyometrics on my off days. Im 140 5'8 and working on being an ex-hardgainer. Thanks!

Steven's picture
Posted Tue, 05/29/2012 - 15:52
Steven

Sure, you can do plyos on off days.

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Posted Mon, 05/28/2012 - 13:13
Ben

Hi Steve,

First of all, thanks so much for putting something like this together and answering back to the questions asked here.

I'm certainly a hardgainer at 6' and 147lbs... so this looks perfect for me to try and use and gain weight/strength with.

Just a couple queries... Over the last year at college I had gotten my cardio to a decent level for football (soccer), where from the start I could barely last 15 minutes to now comfortably lasting the whole 90 minutes. If I were to do this over the summer now the season's over (including the 20-30 min cardio on days off), would this see my cardio levels drop at all?

Secondly, if I stuck religiously to this, how much weight do you reckon I could put on in say 3 months? And then 6 months?

Thanks for any replies.

Steven's picture
Posted Tue, 05/29/2012 - 15:51
Steven

Are you asking that if you drop cardio from 90 to 20-30 minutes a day will you see your cardio levels drop off? Yes.

If you stick to this there is no reason you can't gain a few pounds per month.

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Posted Tue, 05/29/2012 - 19:14
Ben

Not quite saying from 90 a day to 20-30 a day. At college I only did at most 3 hours of cardio a week.

What I mean is with 4 months out of any football now, if I do this workout, with doing around 2 hours of cardio a week, will I see a big drop in my cardio levels when I go back to uni in 4 months time?

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Posted Sun, 05/27/2012 - 18:32
chris

hi im just wondering do u hav to do a warm up set before the start of each exercise? say for monday before squates i do a warm up set than after before i start bench press i do warm up and so on ?

Steven's picture
Posted Tue, 05/29/2012 - 15:46
Steven

For major compound lifts you want several non-taxing, progressive warmup sets. So, if your first bench press set is 155 for reps, you might do something like:

Bar x 10-15
95 x 5-8
135 x 3