Hardgainers often feel the need to listen to the advice from easygainers. Following the routines of other bodybuilders with good genetics is a recipe for disaster. What you need is a hardgainer workout routine geared for the extreme hardgainer.

How do you know if you are a hardgainer? Hardgainers are usually naturally skinny or small boned. If you been lifting for months with a high protein calorie surplus diet, yet you can’t pack on significant muscle, then your a hardgainer.

Hardgainer Routine:

The author of the book Beyond Brawn by Stuan McRobert is often seen as a guide for hardgainer routines. He advocates a 2 day split low volume, similiar to one below. You will do this split once a week with 3 or 4 days of rest between each workout day.

Sample Hardgainer Routine:

Day 1

Squat 20 rep squat
Bench Press 2 X 8
Overhead press 2 X 8

The 20 rep squat may sound too easy. However this is not your ordinary squat. It will be a weight you can handle for only 12 reps. In order to get to 20 you will be taking a few seconds of rest between each rep after the 12th rep, holding the weight the entire time. It will become one long set, where you will be pausing for a few seconds between each rep, from 12 and 20. It is a notorious well known squat workout, that is so grueling only one set is needed. The first time you try it you will be ready to pass out.

Day 2

Stiff Legged Deadlifts 2 sets of 12
Pullups 2 sets of 10
Seated Calf Raises 2 sets of 12