workout routine help

[djparisi]

i need help trying to find a new workout my old training split was a 4 day on one off. then starting over after the day off. However im not gaining like i want to, i think i am training to often. I am a hardgainer so i found these two routines and wanna get yalls opinions on which one to go with. I am at 190 lbs 9% bf and looking to bulk to around 205. I also have a very strict diet
program 1

Monday: Chest/Back/Biceps/Triceps/Upper Abs

Superset #1:
Incline Dumbbell Press 3 sets of 8-10 reps (No Rest)
Close Grip Pull-up to Front 3 sets of 8-10 reps (1 min rest)

Superset #2:
Flat Dumbbell Bench Press 3 sets of 10-12 reps (No Rest)
Neutral Grip Pull-ups 3 sets of 10-12 reps (1 min rest)

Superset #3:
Dumbbell Hammer Curls 3 sets of 8-10 reps (No Rest)
Overhead Triceps Extensions 3 sets of 8-10 reps (1 min rest)

Superset #4:
Dumbbell Preacher Curls 3 sets of 10-12 reps (No Rest)
Triceps Pushdowns 3 sets of 10-12 reps (1 min rest)

Crunches 3 sets of 15-20 reps (1 min rest)

Tuesday: Thighs/Hamstrings/Delts/Calves/Lower Abs

Superset #1:
Wide Stance Squats 3 sets of 8-10 reps (No Rest)
Dumbbell Stiff Legged Deadlifts 3 sets of 8-10 reps (1 min rest)

Superset #2:
Leg Extensions 3 sets of 10-12 reps (No Rest)
Lying Leg Curls 3 sets of 10-12 reps (1 min rest)

Superset #3:
Lateral Raises 3 sets of 8-10 reps (No Rest)
Standing Calf Raises 3 sets of 8-10 reps (1 min rest)

Superset #4:
Bent Over Lateral Raises Curls 3 sets of 10-12 reps (No Rest)
Seated Calf Raises 3 sets of 10-12 reps (1 min rest)

Hanging Leg Raises 3 sets of 15-20 reps (1 min rest)


Thursday: Chest/Back/Biceps/Triceps

Modified Compound Superset #1:
Incline Bench Press 3 sets of 8, 6, 4 reps (90 second rest)
Close Grip Chins with reverse grip 3 sets of 8, 6, 4 reps (90 second rest)

Modified Compound Superset #2:
Chest Dips 3 sets of 8, 6, 4 reps (90 second rest)
Wide Grip Pull-ups to front 3 sets of 8, 6, 4 reps (90 second rest)

Modified Compound Superset #3:
E-Z Curls 3 sets of 8, 6, 4 reps (60 second rest)
Close Grip Bench Press 3 sets of 8, 6, 4 reps (60 second rest)

Modified Compound Superset #4:
E-Z Preacher Curls 3 sets of 8, 6, 4 reps (60 second rest)
Lying Triceps Extensions 3 sets of 8, 6, 4 reps (No rest)
Crunches 3 sets of 8, 6, 4 reps (60 second rest)

Friday: Thighs/Hamstrings/Delts/Calves

Modified Compound Superset #1:
Medium Stance Squats 3 sets of 8, 6, 4 reps (90 second rest)
Lying Leg Curls 3 sets of 8, 6, 4 reps (90 second rest)

Modified Compound Superset #2:
Leg Press 3 sets of 8, 6, 4 reps (90 second rest)
Barbell Stiff Legged Dead-lifts 3 sets of 8, 6, 4 reps (90 second rest)

Modified Compound Superset #3:
Seated Military Press 3 sets of 8, 6, 4 reps (60 second rest)
Calf Press 3 sets of 10, 8, 6 reps (60 second rest)

Modified Compound Superset #4:
Upright Rows 3 sets of 8, 6, 4 reps (60 second rest)
Standing Calf Raises 3 sets of 10, 8, 6 reps (No rest)
Lying Leg Raises 3 sets of 10, 8, 6 reps (60 second rest)

Program 2

monday/ wednesday/friday
squat 3X8
deadlift 3X8
shoulder press 3X8
bench 3X8
bent over row 3X8

im wondering out of these two programs which one will put on the best amount of overall mass the fastest. Thank yall for the help.

 

[johnsmith402]

There are some some threads at the top of the page. I believe one is called "the best of John Smith" . There are several others that are very useful also. there is more useful info in those sticky threads on this site than in your average 5 books... I believe you will find the answer to your question and much more...

js

 

[kenneth]

Hey John nice to see you post, I have been on and off this board for a long time and reading through all the information you've let out onto this board has made me a million times smarter. It is hard to get people to realize just how valuable the information in the stickies is, I have lead many people I know to this site and to your posts and they continue to train all wrong. I am just getting back into training after a long atleast 2 years off, this time my nephew is coming for the ride with me and we're working with the 5x5. I have done this program in the past so I knew from experience that it worked outstanding, we are 10 weeks in, deloaded and all, and results have been great again.. My nephew has never lifted weights before and I told him I'm going to put him directly onto a program that guarantees results. Of course since he has never lifted before and I hadn't lifted in a long time, the first few weeks of the program were rather light, and worked in gradually, as I believe you say you should the first time using it anyway.

I just wanted to personally thank you for all you've done. Absorbing the information in your posts has made a huge difference for me. We plan on doing a few back to back 5x5 programs and I am pretty amped up about it .

Ken

 

[drewbolic]

To the OP,you must remember the closer you are to your genetic limit the harder gains come,with that said Im a firm believer of changing up the routine every 6 weeks to keep gains coming and not have your muscles get complacent.
Im a hard gainer also and I do believe that you might be burning a bit to much cals in your work outs.Hypertrophy has a lot to do with nutrition as well as training the only way I gain mass is that I take in more cals daily than I burn.So I eat big and train heavy with a simple basis for larger muscle groups as far as rep range.I use the 5x5 routine witch is a solid mass gainer.And train one muscle group at a time.
My work outs are no longer than 60 mins a lot of the time shorter.Remember being a true hard gainer or metabolism is like a furnace and burns high so we dont need to be in the gym for an hour and a half seating it all off.We burn more cals tieing our shoe than other body types do in a mile run.
Hope this gives you some ideas and gets you gaining again