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Anonymous
Alright, two questions:

First is my workout. I recently got a new workout from a trainer at my gym (they are free, might as well use them) and since i've been working out for 3 months or so, i went to a 4 day a week, each muscle group once cept for abs (twice) i also go an extra day on my own for cardio

My question is, i'm a hardgainer, is once a week per muscle enough? it just seems liek after doing 2-3 workouts a week for say arms (upperbody one days, then lower, repeat was my old workout schedule) i'm not working them hard enough. this is the start of week two.

TL;DR Is once a week per muscle enough to grow as a hardgainer

Second question is smoking the reason i'm not gaining, i've gained 10 lbs and lost a bit of fat (i'm skinny cept for a slight beer gut, barely anythign and now it's less)
smoking restricts bloodflow, so could that be why i'm not gaining? i'm eating right and working out 5 days a week, very limited cardio
>> Anonymous
so you're eating right are you? post your food log and anon will be the judge of whether or not you're eating right.

ps you're not eating right.
>> Anonymous
also, quit smoking. and get your exercise routine from mark rippetoe instead of stupid gymfag trainer.

and drink moar milk.
>> Anonymous
I drink plenty of milk, 4 shakes a day (cyto gainer and muscle milk depending on when i drink them , ones surrounding teh workout are cyto gainer obviosuly) 4 meals on top of that, atleast one is fish and atleat one is chicken , breakfast is oatmeal toast and eggs, 4th meal varries

i take in about 200g of protein a day at least, pretty good with fruits and veggies as well (got lazy lately and just blending them with the shaeks :D lol)

That being said, no one eats well enough for /fit/, even people that ARE /fit/ so you win.

so do you have an opinion on the question? is once a week enough?
>> Anonymous
>>106554

No. Start doing whole body workouts 3x a week. Google 'starting strength' for more information.
>> Anonymous
>>106554
how much do you weigh and what are the workouts (sets and reps) that you are doing?
>> Moonmauler !!LgNbdvCFAuN
>>106563
I don't think whole body workouts are good for hardgainers. People like the OP respond best to short, intense lifting, not marathon sessions at the gym. Splitting muscle groups into different days is the way to go.
>> Anonymous
>>106563
that's basicly what i did before i went to a gym (got a lot of weights at home) i'm not exacty starting

I'm 5'10" 190 11% BF (going for 9 here for a nice stomach by summer :D )

My current routine is two muscles a day, lower body day 4

each day is 4x12 of three different exercises for each muscle group, last of the three is more of a "burnout" and is one where i normally finish it out at 8 reps or so cause of working the muscle so hard.

spend no more the 45-1 hour there each day (i'm told that's best)

>>106574
should i raise the weight and drop the reps? I'm not going for strength nessisarily....
>> Moonmauler !!LgNbdvCFAuN
>>106590
If you want to concentrate on gaining size and not really worried about strength, 10 reps per set, 3-4 sets would be good. From all the info I've gathered from different people and fitness books though, is that tall skinny hardgainers will see the best gains from short but very intense lifting sessions. The most important thing is to really push yourself.
>> Anonymous
>>106594
Thank you, it's sounds like i'm on the right track, but need to drop the smokeing

The pushing myself is what teh gym has brought to the picture, workign out at home is no motivation whatsoever lol

so is the one day per group enough though? or should i go back to a upper lower, it was really pushing the time to get them done in one hour and only 3x12, 2 excercises each muscle, also harder to push myself when i was worreid about finishing in time

on the other hand, having been through a week of this once a week shit , i felt lazy by the time i got back to do my chest again tonight, but i was able to load more weight on....
I think i'm putting to much thought into this
>> Moonmauler !!LgNbdvCFAuN
>>106606
>but i was able to load more weight on....

Then you're making progress, and that's good. True, you can always potentially modify your routine to try and find something better, but the saying "why fix what isn't broke?" has at least a little merit. Personally I wouldn't worry about it until you plateau. That's when you should start seriously considering changing things up.
>> Anonymous
>>106590
i'd say it's the 4x12, especially if you've been sticking to it for a while. i think it's the dumbest fucking routine for size. i'd start doing 5, 6 or 7x8 if i really wanted to get big. or 10x10. fuck yeah, 10x10.

i agree with david tate. either aim to get big or aim to get strong. do one and the other will come along for the ride. try and do both and you don't get anywhere.

so shoot for either low reps and heavy weight, or enourmous volume. don't mess with mr inbetween.