This is a workout routine for hard gainers (requires good nutrition and rest). This routine has been very important for me and is the one I am currently using.
I put this routine together through research and what I think would be the most effective on the areas I wanted to gain more mass on.
Every 3 months I develop a new routine, so far, I’ve been gaining great from this routine, if this routine works for me it should work for anyone if done right, this looks like a lot, but its great, it can be done in 45 minutes flat.
Monday - Biceps / Shoulders / Abs
Tuesday - Legs
Wednesday - Chest / Back
Workout submitted by Jordan
*Editors Note* Use a progressive style/pyramid approach when choosing weight for your sets. For each progressive set, use heavier and heavier weight until you are using approximately 80% of your max on the last set. Remember to use a spotter for those exercises such as the bench press, shoulder press, squat and presses.
This routine also uses a low repetition scheme so make sure you are properly warmed up before attempting each routine. In addition, if you feel you need extra days rest after day one or two, by all means take it.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.