A Hardgainer Workout Routine – Hardgainers Need a Workout Routine Designed For Their Special Needs

If you’re a hardgainer, you know that just any old workout routine is not going to do the job. You need a routine aimed at your specific body type and needs.

One of the best hardgainer workout routines would be an arduous three day lifting program followed by a day of rest and recovery.

Day one would begin with barbell squats and end with barbell dead lifts. This combination focuses on the legs and back, which are probably the two most frequently overlooked and therefore underdeveloped muscle groups despite their size and importance.

Ideally there should be approximately 6 sets for each exercise for beginners with additional sets for those who need the extra burn: a warm up set with about 30% of a one-rep max (or ORM), a set of approximately 8 to 12 repetitions at around 75% ORM, a set of 4 to 6 repetitions at around 85 to 90% ORM followed by a 1 to 2 rep attempt at maxing out.

From here go backwards to the previous sets. If one still has sufficient energy at the end of the day they can choose to do 21s or low rapid drop sets for maximum results.

Day two should be comprised of barbell bench presses followed by a series of dumbbell flies starting at 10 to 20 degrees and working at least 2 settings until eventually reaching an angle slightly less than 45 degrees. It is advisable to attempt the maximum lift at the middle stage while doing the 85 to 90% ORM sets at all three levels.

The final day should focus on bar dips, overhead presses and rows/pull-ups. This day will require extra energy so make sure to pack on the carbohydrates in advance. Working many smaller muscles before larger groups can be exhausting so change up the order from week to week.

Be on the lookout for signs of over training such as: unexplained fatigue, loss of sleep and/or appetite, shaky hands and unexplained muscle spasms.