Hi, first post here for me so a quick introduction is in order I think
I'm 34 years old, a so-called hardgainer and I've been working out on and off for most of my adult life but with so little gains I've always lost motivation after 6 months-1 year.
About a year ago I sat down and did my research before starting to work out again and this time for real. So a couple of things I figured out right away was:
-I don't eat enough, especially protein
-I've been following the standard fail-workout with focus on biceps and pecs and all upperbody (i know)
-I've never done squats (enough said)
-I've never used creatine
So with these revelations I've now done 5 HST cycles rectifying all the points mentioned above. Weight wise I went from 81 kg (178lbs) to 78 kg (171lbs) the first 2 weeks shredding off fat (yeah I have a good metabolism) and I'm now at 88kg (194lbs) after a year. Needless to say, I'm a devoted fan of HST and very happy that I discovered what appears to be the right workout for me. I've gotten very good gains both strength and muscle and not much fat on me.
Here's the routine I've followed 15-10-5 for two weeks each and then 2 weeks of 5 reps before my 9 days of DC, working out every other day (mon-wed-fri):
2xSquats/Leg press
2xBP/Inclined DB press
2xPull ups
2xMP
2xCalf press
1xDB Shrugs
1xBiceps curls/Hammer curls
1-2xDips
2xWrist rolls
5 min core
But this time (6th cycle) I wanted to change it up a little and did some minor alterations, now my fear is that in my vanity I've added too many exercises, take a look:
I'm doing 15-12-10-8-5 one week each except 5's which is two weeks, then two weeks on max and then 9 days DC
2-3xSquats
2xBP
2xChins
2xMP
2xCalf press
2xCable row
1-2xDips
1xDB Shrugs
2xIncline flys
2xOne leg Kickback (this exercise, like my core, is for my bad lower back - recently diagnosed as scheuermann's)
2xBiceps curls/Hammer curls
2xLying leg curl
10 min core
Reason I don't have Deadlift or bent over barbell row is that it causes pain in my lower back. I'm doing squats but I do feel some pressure on it as well so I might eventually change it out with leg press.
Not sure about my maxes this time around but my upper body strength is much higher compared to lower body due to earlier neglection of correct workout, but it's changing by the day.
Anyhow, is this too many exercises? I read somewhere 8-12 and this is now 12 (not counting core) but it is my 6th cycle so I feel I can handle it. I've seen some of the logs for the members here and it looks like most people have much fewer exercises.
I'm 34 years old, a so-called hardgainer and I've been working out on and off for most of my adult life but with so little gains I've always lost motivation after 6 months-1 year.
About a year ago I sat down and did my research before starting to work out again and this time for real. So a couple of things I figured out right away was:
-I don't eat enough, especially protein
-I've been following the standard fail-workout with focus on biceps and pecs and all upperbody (i know)
-I've never done squats (enough said)
-I've never used creatine
So with these revelations I've now done 5 HST cycles rectifying all the points mentioned above. Weight wise I went from 81 kg (178lbs) to 78 kg (171lbs) the first 2 weeks shredding off fat (yeah I have a good metabolism) and I'm now at 88kg (194lbs) after a year. Needless to say, I'm a devoted fan of HST and very happy that I discovered what appears to be the right workout for me. I've gotten very good gains both strength and muscle and not much fat on me.
Here's the routine I've followed 15-10-5 for two weeks each and then 2 weeks of 5 reps before my 9 days of DC, working out every other day (mon-wed-fri):
2xSquats/Leg press
2xBP/Inclined DB press
2xPull ups
2xMP
2xCalf press
1xDB Shrugs
1xBiceps curls/Hammer curls
1-2xDips
2xWrist rolls
5 min core
But this time (6th cycle) I wanted to change it up a little and did some minor alterations, now my fear is that in my vanity I've added too many exercises, take a look:
I'm doing 15-12-10-8-5 one week each except 5's which is two weeks, then two weeks on max and then 9 days DC
2-3xSquats
2xBP
2xChins
2xMP
2xCalf press
2xCable row
1-2xDips
1xDB Shrugs
2xIncline flys
2xOne leg Kickback (this exercise, like my core, is for my bad lower back - recently diagnosed as scheuermann's)
2xBiceps curls/Hammer curls
2xLying leg curl
10 min core
Reason I don't have Deadlift or bent over barbell row is that it causes pain in my lower back. I'm doing squats but I do feel some pressure on it as well so I might eventually change it out with leg press.
Not sure about my maxes this time around but my upper body strength is much higher compared to lower body due to earlier neglection of correct workout, but it's changing by the day.
Anyhow, is this too many exercises? I read somewhere 8-12 and this is now 12 (not counting core) but it is my 6th cycle so I feel I can handle it. I've seen some of the logs for the members here and it looks like most people have much fewer exercises.