Best Exercises for a Hardgainer

[newscandinavian]

I'm looking to add mass all over but I want just a handful of exercises to concentrate on right now. I'm thinking bench press, dumbbell curls, squats, and leg extensions. Is that well-rounded enough?

[MaxRep]

I'm thinking more along the lines of; bench press, squats, bent over barbell rows. Forget the dumbells and leg extensions. Bench and rows will also work your shoulders, bi's and tri's.

If you want to add a few more exercises to also hit those muscles specifically, then close grip bench for tri's, barbell curls for bi's and standing barbell shoulder press for shoulders.

Good luck,
MaxRep

[litterbox]

Barbell Bench
Barbell Military Press
Squats
Deadlifts
Barbell Bent Over Rows

That's the most solid formula for overall mass imo.

[Beefster]

I like the following:

Monday:
Squats
Chest Press
Row

Wednesday:
Deadlift
OH Press
Weighted Pullups
Weighted Dips

Friday:
Squats
Chest Press
Row

You can pick the specific movement and rep range, but suggest a mixture of 5x5 and 4x10.

[newscandinavian]

Thanks guys. I especially like the idea of doing bent over barbell rows - don't know why I hadn't been doing those. The one thing you guys mentioned that I can't stand doing is deadlifts. Drives my back crazy.

[Beefster]

Originally Posted by newscandinavian

Thanks guys. I especially like the idea of doing bent over barbell rows - don't know why I hadn't been doing those. The one thing you guys mentioned that I can't stand doing is deadlifts. Drives my back crazy.

What don't you like about deads? DL's are my favorite and I don't know how anyone could not like them. Maybe it is your form? Nothing better than loading up a bar and pulling some heavy ass weight.

[Grizzly]

You're not a hardgainer, you're a shitty exercise selector.

[deathgrip07]

DL's are not my favorite lifts either (Stiff Legged not included ), but maybe you just try to go too heavy too early on them. I do all sorts of stuff to help strengthen my lower back to help with increasing the effectiveness of my DL's. I'm a typical hardgainer as well, so I know how you feel. Stick with the aforementioned basic lifts and you should be ok. Also, don't neglect diet, and rest either, they play an important role as well. Oh yeah... don;t overtrain in hopes to overcome the problem, you'll only make it worse.
Good Luck!
Deathgrip.

[Bob Smith]

Originally Posted by Grizzly

You're not a hardgainer, you're a shitty exercise selector.

Probably a lightweight eater more than anything.

While I like what the other guys have said, I like MaxReps selection the best. I did a program utilizing only squats, bench, and rows and have great results in size and strength. Hit those three movements 2-3x per week, eat a lot, and youll grow.

[newscandinavian]

Originally Posted by Bob Smith

Probably a lightweight eater more than anything.

True. All I could get down for breakfast this morning was a yogurt drink.