Newbie hardgainer with ??'s

[stinger78]

Bro's I am 25 y/o 6'2'' 145 lbs!! Not sure of exact b/f percentage but I know its low. I have been weight training since I was in high school doing heavy sets with 4-6 reps. I typically work out 3-4 days a week targeting each major muscle group once a week. My strength always increases but my weight is constant. I eat 3-4 meals a day, getting more than that is difficult with my job, I work the midnight shift outside. I supplement using prolabs n-large 2, creatine, glutamine, vitamins. I am curious to know what my problem is? Is this purely genetic or an underlying issue?

 

[AirBorne]

Bro's I am 25 y/o 6'2'' 145 lbs!! Not sure of exact b/f percentage but I know its low. I have been weight training since I was in high school doing heavy sets with 4-6 reps. I typically work out 3-4 days a week targeting each major muscle group once a week. My strength always increases but my weight is constant. I eat 3-4 meals a day, getting more than that is difficult with my job, I work the midnight shift outside. I supplement using prolabs n-large 2, creatine, glutamine, vitamins. I am curious to know what my problem is? Is this purely genetic or an underlying issue?

you are not eating enough! I understand it is hard sometimes depending on your job, but there are always ways around it. You Need to eat more like 6-7 meals a day. that along with training will make you grow.

 

[Bob Smith]

Dude, you gotta eat more. LOTS more! Dont worry too much about adding some bodyfat, but increase your calories to around 3200-3500. Thats not too hard really. Add milk to each of your meals, maybe toss in a couple tablespoons peanut butter.

 

[big louie]

Bro's I am 25 y/o 6'2'' 145 lbs!! Not sure of exact b/f percentage but I know its low. I have been weight training since I was in high school doing heavy sets with 4-6 reps. I typically work out 3-4 days a week targeting each major muscle group once a week. My strength always increases but my weight is constant. I eat 3-4 meals a day, getting more than that is difficult with my job, I work the midnight shift outside. I supplement using prolabs n-large 2, creatine, glutamine, vitamins. I am curious to know what my problem is? Is this purely genetic or an underlying issue?

read a couple threads down "post your bulk diets" ..

if you want to gain you gotta eat - you should never be hungry at all during the day..

 

[stinger78]

Thanks for the info bro's. I never get hungry though I always eat before that, is there something to take that will enhance my appetite, I think I read that B-12 does that?? Id rather not inject it though.

 

[Green Darter]

Bro's I am 25 y/o 6'2'' 145 lbs!! Not sure of exact b/f percentage but I know its low. I have been weight training since I was in high school doing heavy sets with 4-6 reps. I typically work out 3-4 days a week targeting each major muscle group once a week. My strength always increases but my weight is constant. I eat 3-4 meals a day, getting more than that is difficult with my job, I work the midnight shift outside. I supplement using prolabs n-large 2, creatine, glutamine, vitamins. I am curious to know what my problem is? Is this purely genetic or an underlying issue?

At one time I thought I was a hard gainer but I am actually a very easy gainer but I used to grossly overtrain.I was allways broad yet guys with small frames were putting on size and I wasnt.
Keep in mind this is what works for me many on this board have other methods.-Work the muscle ONCE a week which you allready do.
Train intense but keep sets LOW (Ofcourse you warm up well first)
EX Chest-Warm up well than-Incline 4 sets as heavy as you can 8 reps is ideal ofcourse give or take. I find under 6 to low over 10 to high.
in an ideal world I barely squeeze out the 8th rep(strict form)
than bench 3 sets same reps than 1 set pullover or flys or dips not all 3.
Each set roughly 60 to 90 seconds apart. I never workout consecutive days either. I train Mon-Wed-Fri doing two bodyparts each day but since its such a fast workout though intense its no problem. Like others here have said you need to increase your food intake you might want to try protein shakes between meals. Maybe you can mix it at home take it to work in a thermos or just mix it there.
Darter

 

[spound]

At one time I thought I was a hard gainer but I am actually a very easy gainer but I used to grossly overtrain.I was allways broad yet guys with small frames were putting on size and I wasnt.
Keep in mind this is what works for me many on this board have other methods.-Work the muscle ONCE a week which you allready do.
Train intense but keep sets LOW (Ofcourse you warm up well first)
EX Chest-Warm up well than-Incline 4 sets as heavy as you can 8 reps is ideal ofcourse give or take. I find under 6 to low over 10 to high.
in an ideal world I barely squeeze out the 8th rep(strict form)
than bench 3 sets same reps than 1 set pullover or flys or dips not all 3.
Each set roughly 60 to 90 seconds apart. I never workout consecutive days either. I train Mon-Wed-Fri doing two bodyparts each day but since its such a fast workout though intense its no problem. Like others here have said you need to increase your food intake you might want to try protein shakes between meals. Maybe you can mix it at home take it to work in a thermos or just mix it there.
Darter

i used to be the same way about being a hardgainer, but that was all before i learned how to eat properly to gain mass, Im not lying i was also 6' maybe 6'1'' and i weighed 150, similar to what you are. i began to eat everything in sight whenever i could eat i would eat. Lots of high calorie foods and protein and plenty of carbs, and ,make sure you get some good rest. Eventually i started putting on mass and i would go visit old friends and they wouldnt believe how much bigger i had gotten b/c i actually looked like a normal person instead of a twig. Like Bob Smith said you dont need to worry about your body fat b/c your genetics obviously help you to stay lean. you just need to eat everything you can. And as far as the job goes, bring some protein bars to work and pack some sack lunches like a zip lock baggy with some peanut butter or turkey sandwiches or something. Be creative and make sure you are eating all throughout the day! You have to be consistent with this to make it work. Good luck man If you do this the results will make you proud!

 

[thick]

You have a good point here. SOme people gain well off of 1body part per week. Others respond much better to 2x's per week. If you get your diet in order and quick making progress, start training each body part 2x/wk.

At one time I thought I was a hard gainer but I am actually a very easy gainer but I used to grossly overtrain.I was allways broad yet guys with small frames were putting on size and I wasnt.
Keep in mind this is what works for me many on this board have other methods.-Work the muscle ONCE a week which you allready do.
Train intense but keep sets LOW (Ofcourse you warm up well first)
EX Chest-Warm up well than-Incline 4 sets as heavy as you can 8 reps is ideal ofcourse give or take. I find under 6 to low over 10 to high.
in an ideal world I barely squeeze out the 8th rep(strict form)
than bench 3 sets same reps than 1 set pullover or flys or dips not all 3.
Each set roughly 60 to 90 seconds apart. I never workout consecutive days either. I train Mon-Wed-Fri doing two bodyparts each day but since its such a fast workout though intense its no problem. Like others here have said you need to increase your food intake you might want to try protein shakes between meals. Maybe you can mix it at home take it to work in a thermos or just mix it there.
Darter

 

[vegas]

Sublingual B-12 for help with the appetite. Also if you really want to gain do like everyone here says but also try to go through a bucket of NLarge2 every 7-10 days(I do) no more. Thats 3 servings a day for 10 days at 600 cals each. Throw in some PB and banana with skim milk and it easily tops 1000 cals each. If you eat this much you will see gains...good luck.....Vegas

 

[Biggriz]

You could buy all the supplements inthe world and still see very little gains...spend your money on FOOD. Chewing should be your main exercise and new hobby. It's hard to eat sometimes but you need to force yourself the same way you do in the gym. Sometimes weight training isn't easy, sometimes eating isn't easy...we must overcome!!!
Good Luck!

 

[zman12]

I would say also that you need to take in more food I sometimes have to force myself to eat. It gets hard at times but I always know its going to pay off.

 

[ijustmegdu]

i figured you guys would rip into people alittle more with questions like these. i'm suprised. isn't being a true hardgainer a very, very rare thing? like less then 1%.?