hard gainer---frustrated

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    Apr 05, 2007 11:24 PM GMT
    hey boys-

    i've been working out pretty seriously the last year and have only seen some improvement....i workout 3-5 days , intake 4 pure whey protein shakes a day, and 3 meals in between. minimizing my carb intake. i stand 6' and weigh 165lbs...my goal is 175 lean muscle....striving for athletic look not bulky....i don't really do cardio since i'm relatively thin to begin with...as thin as am....its weird that i have a little bit of flubber around my waist. ok...so what do i need to do.....any suggestions would be helpful guys....
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    Apr 06, 2007 2:49 AM GMT
    2 words: Lift Heavy. I made no gains for many years until I learned that lesson. I joined Crossfit and they are kicking my ass. I went from 147 pounds to 160 pounds in about 4 months. It was a lot of deadlifts, squats, cleans, jerks, snatches. All the stuff I never did up until that point.

    Good luck!
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    Apr 06, 2007 2:56 AM GMT
    Three words: Hypertrophy Specific Training. As the name says, it's about building size, not strength. It works very well, even though it feels too easy at first.

    Here's the link:
    http://www.hypertrophy-specific.info/

    I've seen many hard gainers do very well on this.
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    Apr 06, 2007 4:09 AM GMT
    I'm gonna check out that link! I'm a major hardgainer! thx!
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    Apr 06, 2007 4:40 AM GMT
    thanks for the suggestions boys...i will give it a shot...
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    Apr 07, 2007 7:36 PM GMT
    Best advice I've ever gotten was one word: Intensity.

    Make sure that every lift of every set of every position of every workout is intense. For me, that usually means slowing things down. Remember: your goal isn't to do 8 reps at whatever weight; your goal is to exhaust your muscles and keep going.

    Grunt, groan, use profanity, get a spot... whatever it takes.

    And don't let those damn mesomorphs who put an inch on their biceps loading the dishwasher or whatever get to you. Tall men are hotter. ;-)

    All the best,

    Drew
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    Apr 08, 2007 3:32 AM GMT
    Actually the HST people make a very good argument against that approach, BBS. They argue that it is increased resistance after deconditioning the muscles that produces the maximum hypertrophy, not maxing out on every set.

    I've done both approaches including the grueling 5x5 and DC routines that require you to max out. I think the latter had a lot to do with my fucking up my knees bigtime. The HST routine is at least as effective as these max-out routines, but it was a huge change for me to stop lifting to failure.

    Anyway, if you research HST on any fitness board, you'll find most people raving about its results. The only drawback is that it's BORING as hell -- not much variety (another "necessity" it debunks) and you do a whole body workout three times a week.

  • GQjock

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    Apr 08, 2007 10:05 AM GMT
    I'm sometimes a hard gainer myself...I hit plateaus every-once-in-awhile
    Usually what I do is change things around and/or up the weights some and that usually gets me back on track
    I'll have to check out that system you linked obscene...sounds interesting
    Good luck men...hope it all helps