So we all know that building muscle isn’t all about steroids and how much food you can eat…. or is it?
Of course not, and for some people it’s VERY difficult. Especially drug-free athletes. To improve any body part you need to to really focus on that body part.
What is a hard gainer anyway? It’s someone that has been training for at least 3 or 4 years and looks similar to what they looked when the started. Call it poor genetics, but I believe it’s actually the wrong combo on diet, training and sleep.
If you been training for 1 year and not seeing any results, sorry dude, this does not make you a hard gainer.
The Chest muscles in particular are one of the most common complaints in the gym for these hardgainers to improve on. If you are a hard gainer that IS doing everything right, such as getting enough calories, macro-nutrient ratio is fine, sleep is fine, recovery is fine, then this is the hard gainer routine to build your chest muscles that will explode your muscle mass growth.
Here’s a free sample workout to get your chest bigger! Try this routine for the next 6 weeks.
This workout assumes you’ve been weight training for about 2-3 years already.. consistently, don’t have injuries and know how to activate your muscles properly, throughout the full range of motion.
Day 1 – Chest
Incline DB Flys 3 x 10
Incline BB Press 3 x 10
BB Flat Bench 3 x 10
Cable Flys 3 x 10
Perform these exercises as straight sets in horizontal order.
For your last 2 reps, they should be real forced reps.
Your rest period is 2 minutes.
Day 4 – Chest
1. Superset these 2 exercises
Stability Ball DB Presses – Alternate Arms – 2 x 12
Incline BB Press
2. Superset these 2 exercises
Stability Ball DB Incline Presses – Alternate Arms – 2 x 12
Flat BB Press
3. Superset these 2 exercises
Plyometric Push-Ups 2 x 12
Your rest period is 1 minute. There is no rest between the 2 exercises you are super setting.
No forced reps here.
Enjoy the Mass !
Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.
Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.
Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.
Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.