What I do:
Bench Press
Seated Cable Rows
Cable Crossover
T-Bar Rows
Leg Extensions
Leg Curls
Calf Raises
Ab Crunch Machine
Dip Machine
Machine Preacher Curls
I follow the M/W/F sheme
I do 20 reps for each exercise, during the whole cycle ,
and do as many sets as necessary to reach the 20 reps...
I've read about a diet that is supposed to improve muscle gain while keeping fat gains to a minimum.
Basically you have to overeat once a week, eating twice as many calories as you eat for mantainance.The rest of the days you eat at mantainance.
Example:you need for mantainance 3000 kcal.
So...
I always have trouble at getting enough calories to grow due to my fast metabolism. Could a weight gainer be useful for a hardgainer like me who doesn't have to care too much about bodyfat?I've also heard that weight gainers only provide little and poor protein and that they can be unhealthy...