Hey T-Nation,

Just wanted to introduce myself since I plan on spending a lot of time on here. I'm 22, 5'9" and currently 141 lbs (I know, I know). But, early last fall I got pretty sick and dropped about 20 lbs and my school schedule got really intense so I couldn't find time to get back into serious lifting. I used to walk around about 160 or so. I am a classic hardgainer.

I've always been fit, athletic and I'd say relatively strong, (I was 1rm bench around 250 and 1rm squat around 300 when I was 160) but obviously I've never been huge or anything. Every lb I put on is pretty much pure muscle, idk don't know what my body fat % is right now but i remember at the end of last summer it was around 5-6%. So I tend to look pretty shredded when I put on mass, it's just getting that mass on is very very difficult for me. That's why I've come here! To help me get back on track.

My first goal is to get back to around 155-160. This should be accomplished relatively easily as long as I keep up with my eating/training regimen. I've been back in the gym seriously for about two weeks now, but haven't decided on what kind of routine I want to follow (any recommendations for a hardgainer would be more than appreciated).

I'm doing something different this time which is to keep an actual food log, something I think for me is more important than a weight training log even, as I always seem to be somewhat dishonest or at least mislead by my own diet. From what I've already read here, many people have recommended it and it should be a great thing to track my results.

I've also started taking creatine, only finished the loading phase so far, and Universal Real Gains weight gainer among some other supplements. But depending upon how quickly my body reacts I'm hoping to be in this weight range by April 1.

Secondly, once I hit and stabilize in the range, my next goal is to go beyond that ever-present plateau that is 160 for me and start putting on additional mass. I don't have an exact number or anything, but I'd say if I can be 170lbs by Dec 2010, with the associated gains in strength of course, I'd be pretty impressed with myself. So that's my broad goals. Let me know of any beginner's advice/threads you want to throw my way and if not I'll see you around the forums.

Thanks.

At 5'9", with some lifting experience, you should be able to get to 180 by the time the year is out... IF you eat and lift consistently. If you're a little girl about it and go on a cut every time you see a quarter-inch increase in your waist size, it could take you a few years.

Read the beginner's stickies (the first four threads in this forum).

Good luck

Hey all,

So I think I found my start out routine, after reading all the threads/links recommended. However, my biggest concern is that the gym I currently workout in has no power rack/oly bar. I have a smith machine, flat bench machine, ample dumbbells, ez bar, and straight bicep curl bar. I am attempting to substitute the smith and the non-oly straight bar where necessary for my compounds. Please give me your opinion.


Total Body Routine http://www.tmuscle.com/...albody_training

Mon
Exercise 1: Dumbbell Flat Bench Press
Exercise 2: Pullups (regular/behind the back alternating)
Exercise 3: Standing Barbell MP
Exercise 4: Smith Machine Squat
Exercise 5: Leg Curls
Exercise 6: Dumbbell Side Raises

Wed
Exercise 1: Smith Incline Press
Exercise 2: Bent-Over Rows
Exercise 3: Seated Dumbbell Press (Arnold's)
Exercise 4: Power Clean (using non-oly straight bar)
Exercise 5: Seated Calf Raises
Exercise 6: Lying Barbell Tricep Extension

Fri
Exercise 1: Smith Flat Bench Press
Exercise 2: Lat Pulldowns
Exercise 3: Seated Smith Machine Shoulder Press
Exercise 4: Smith Machine Squats
Exercise 5: Back Extensions
Exercise 6: Barbell Curls
Exercise 7: Abs

I like this because it gives me a number of exercises to choose from and only 3 day a week training schedule is much easier to accommodate right now. However, my concern is with the compound lifts/use of smith machine. I'm trying to do the best I can. Any thoughts/opinions on anything I should remove/substitute or possibly a better routine that can help me put on mass with my gym limitations?

Thanks for helping a beginner out guys.

Awww nobody can help a nooby out? Really want to know if I'm wasting my time using the smith before I get into this routine...

Why not just do Starting Strength, assuming your numbers have come down quite a bit too? If they are relatively similar to what you posted up there, then I'd suggest 5/3/1 periodization bible template, which I can post if its something that interests you. Its the main exercise (military,bench,squat,dead) followed by 3 assistance exercises 5x10, great for strength and hypertrophy.

Duder,

If you eat right and lift hard, you'll start gaining weight asap. Start with what you have, and see how it goes.

If you're doing a 3 day split, why not try something along the lines of push/pull/legs? You've just put together a bunch of exercises that'll work a lot stuff, but won't work a lot of stuff 'HARD' at once.

Then again, Waterbury knows a shit ton more than me, so why not just stick out his program for 2 months and see what gains you make and how you like it?

Don't switch it up at all, just stick to it for 2 months and then see where you're at and if you even need to reevaluate anything.

In my opinion, 5/3/1 is better once you've gotten out of the linear gains available to a beginner. Atleast, that's the transition I've seen a lot of people make once they can't progress linearly anymore.