Full body workout to build mass for hardgainers
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In my “full body vs split routines” article I explained how full body workouts are more beneficial when it comes to gaining mass. If you are a regular reader of the site you may have noticed I lean more toward compound workouts when compared to isolation exercises for packing on muscle. With that being said, my obvious recommendation for a great mass building workout for hardgainers would be a full body/compound exercise filled routine.
This is actually one of my personal routines, I have gotten such great results from this particular workout that I decided I would be doing you guys a serious injustice by not sharing it.
How to perform the routine
Each exercise listed will be performed in sets of four. Each set should consist of 5-10 repetitions; if you are able to perform more than 10 repetitions you are going too light. Anytime you can not perform at least 5 repetitions, you are going too heavy. Simply raise or lower the weight accordingly. You will rest 30-45 seconds between each set and about 1 minute between exercises. This routine should only be done 3-4 days a week with at least 24 hours of rest in between.
Each exercise listed will be performed in sets of four. Each set should consist of 5-10 repetitions; if you are able to perform more than 10 repetitions you are going too light. Anytime you can not perform at least 5 repetitions, you are going too heavy. Simply raise or lower the weight accordingly. You will rest 30-45 seconds between each set and about 1 minute between exercises. This routine should only be done 3-4 days a week with at least 24 hours of rest in between.
Exercise #1
Flat bench press x 4 (Chest & Triceps)
The flat bench press can be substituted with an incline bench press or declined bench press and performed with either the basic barbell or dumbbells. I recommend mixing it up a bit to make sure you are targeting all the areas of the chest and triceps.
The flat bench press can be substituted with an incline bench press or declined bench press and performed with either the basic barbell or dumbbells. I recommend mixing it up a bit to make sure you are targeting all the areas of the chest and triceps.
Exercise #2
Pull ups/ Dips x 4 (Back, Biceps, Chest, & Triceps)
Exercise number two will be performed in a “superset” fashion. This workout will not only consist of two of the most effective bodyweight compound exercises but will be used to transition from the chest and triceps to the back and biceps.
Pull ups/ Dips x 4 (Back, Biceps, Chest, & Triceps)
Exercise number two will be performed in a “superset” fashion. This workout will not only consist of two of the most effective bodyweight compound exercises but will be used to transition from the chest and triceps to the back and biceps.
Exercise #3
Bent over rolls x 4 (Back & Biceps)
Bent over rows can be performed with a standard barbell or easy curl bar. Be sure to perform them with both overhand grip and underhand grip for best results.
Exercise #4
Military shoulder press x 4 (Shoulders & Traps)
Like the bent over rows, the military press can be done with a standard barbell or an easy curl bar. Also, the military press can be performed in a seated position or standing. Personally the difference is not big enough to risk injury so I stick to the seated variation of this exercise.
Military shoulder press x 4 (Shoulders & Traps)
Like the bent over rows, the military press can be done with a standard barbell or an easy curl bar. Also, the military press can be performed in a seated position or standing. Personally the difference is not big enough to risk injury so I stick to the seated variation of this exercise.
Exercise #5
Squats OR Deadlifts
For the 5th and final workout you can alternate. One day you can perform squats as the last exercise and on others you can go with deadlifts. There are several variations of squats you can perform.
Remember, as effective as this workout routine is, best results come with proper nutrition. Please feel free to ask any questions via the comment box below.
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May 20th, 2011 at 6:48 pm
what diet plan should I follow with this workout?
May 20th, 2011 at 6:53 pm
Hey Tony, here is a great hardgainer diet plan you can follow. This is the same formula I used to get some pretty impressive results and im sure you’ll be pretty successful with it as well.
July 29th, 2011 at 2:32 pm
Do we have to change this routine after a while so our body doesnt get used to it? If so, what are some other exercises we can do?
July 29th, 2011 at 7:44 pm
You can alternate flat bench with incline, squats w/ front squats, Bent over rows w/ t bar rows ect. However, increasing the intensity of the workout on a regular basis will allow you to avoid plateauing.
August 7th, 2011 at 7:36 am
hi.. im 5’10, 155lbs. A hard gainer. and i’ve been working out for 4 months and Im thinking to do these FULL BODY WORKOUT 3 times a week.
superset: (light)Dumbbell Military Press,Dumbbell Lateral Raise,Dumbbell Front Raise,Rear Deltoid raises. 3set 8-10reps
superset: bench press with db flyes. 3set 8-10reps
superset: deadlift with pull ups. 3 set 8-10 reps
squats 3set 8-10 reps
is this program good for me or will it just over-train my muscle hence, get a bad results? thanks in advance..
August 9th, 2011 at 4:08 am
I think supersetting is great but too much of anything is bad. You could simply do the same exercises without super setting them and I think ultimately it would work much better. If you don’t see significant results from this, i’d recommend you download my free guide while it is still available. This will give you a solid training routine and it touches on diet as well. Check out my Mass in a Flash program.
October 9th, 2011 at 11:47 pm
Guys, can i have some guides and tips on how to gain muscle mass. Im a 5’6 110 pound hardgainer. im training at the gym for almost 4 months and still no development, pls help me guys. Thx in advance
December 9th, 2011 at 3:55 am
Slim, what you need is a solid diet and training routine to start you off and give you some knowledge as well. I have put together a FREE guide that has everything you’ll need in order to get the ball rolling. http://musclemonsters.com/massinaflash
This is the download link, enjoy!