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My first workout!
I started with my first full body workout. Easy training, not too much. My body has to get used to the load of a workout. I will go 3 times a week. Very important are the following exercises (the body will generate more testosterone!):
- squats (3x10 with 60-90sec resting time) - shoulder press (3x10 with 60-90sec resting time) - chest press (3x10 with 60-90sec resting time) - pull ups (3x10 with 60-90sec resting time) - dips (3x10 with 60-90sec resting time)
Additionally I added some smaller exercises: curls for biceps and triceps, sit ups, calf raises.
I will train on machines, not with dumbbells to avoid making mistakes. I will switch to free training in some weeks step by step. And I will not make deadlifts now - not yet! I have first to get a bit stronger and to get more experience. I will add the deadlifts later to my plan.
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Welcome, hard gainerz!
I am 186 cm tall and I am a real hard gainer!
For me it is very hard to increase my weight. I tried already two times to get a stronger body. But this time I am highly motivated and I will find the time I need in the next months. I have learned from the past and I want to share my project with other hard gainers.
Stay tuned.
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