40 yr old fit male seeking to improve strength and size...1) What is the best sets and reps for a hardgainer... 2) due to "real-life" schedule, I must do my Cardio after I lift in the morning...
Am I destined to plateau my bench max at 220??

I supplement protein and 5gms of creatine before a workout... I lift on the avg. 4 days per week and the same for cardio... any advice appreciated...

hg. in Oregon

By Anonymous on Wednesday, November 17, 1999 - 03:37 am: Edit

hey dude, im a hardgainer,but im gaining,at last ,and this is the changes ive made

1. 3 sets of 10,8,5 (these are my working sets)
2. keep cardio to a minimum of 1,2 days per week
hargainers or me have a fast metabolism anyways

3. i try to do abs atleast 3 times per week so my squat and deadlift isnt affected.

4. squat and deadlift a must i think

5. pay special attention to nutrition,pre workout meals ,and post workout.

6. rest, between workouts, and between sets i like 3-4 days rest per week , and 3-4 min between sets

By Anonymous (66.30.133.194) on Sunday, July 01, 2001 - 01:03 am: Edit

I agree with everything except the # of reps. No more than 6 reps for a hard gainer, it seems the more we push then the better the results.
The only cardio I do is Sat or Sun, 2 exercises, 4 sets @ 50% for each body part, done as super-sets.
Gets the blood pumping & heart rate up!