I am 26 years of age, male and would consider myself a hard gainer. I weigh 160 lbs and have not changed for about three years. I eat what I what when I want and no increase in weight. I play sports and I am pretty active from day to day. I have a workout routine and I hope someone can tell me if this is a good routine or not. I super set my workouts and I do each grouping twice a week. Each exercise is done in three sets. I have not included my leg workout.

Group 1 (done on day 1 and 5)

SuperSet 1:
Hammer Curl
Skull Crusher

SuperSet 2:
Upright Row
Lawnmowers

SuperSet 3:
Tri-Extensions
Curls

SuperSet 4:
Seat Press
Lat Raise

SuperSet 5: (until fail)
Close Grip Pull-ups
Bench Dips

Group B (done on day 3 and 7)

SuperSet 1:
Bent Over Row
Chest Flys

SuperSet 2:
Bench Press
Laying Pullover

SuperSet 3: (until fail)
Wide Grip Pull Ups
Push Ups

TBH routine is crap,read this http://www.weightrainer.net/training/beginners.html

if you haven't gained in 3 yrs then your not eating enough,even though you think you are,your not.

Stick to the the big lifts Deads, squats, bench press, chins and military press. Also you need to eat more.

Here are a few things that might be helpfull:

Training:
http://training.fitness.com/weight-t...rst-34522.html

http://stronglifts.com/stronglifts-5x5-ebook-download/

http://training.fitness.com/weight-t...1-a-18766.html

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http://www.rosstraining.com/forum/vi...hp?f=1&t=19144


MapMyFitness.com - Map your Running Routes. Find Runs. Join our Community of Running. Runner Social Network. Calculate Calories, Online Pedometer, Distance, iPhone, and More.

Motivation:
http://training.fitness.com/wellness...len-25737.html

Nutrition:
http://training.fitness.com/nutritio...ist-19098.html

http://training.fitness.com/nutritio...1-a-32846.html

http://calorieneedscalculator.com/

FitDay - Free Weight Loss and Diet Journal

Hardgainer is a term that gets thrown around too much in my opinion. In order to build muscle you need to eat big, lift heavy, and get plenty of rest. Just because you eat what you want does not mean that you eat big.

I'm not trying to be critical, I'm just speaking from experience. People used to call me a hardgainer and I thought that was true. Once I got my head on straight and figured out how much I should be eating and really starting lifting heavy the weight poured on. I suspect the same will happen for you.

Playing sports and being active = calories being burnt. That's not a bad thing, I take it to mean that you're in shape. But if you're looking to build muscle, you need a surplus of calories (eating more than you are buring off), which means you need to eat more.

Buzz and Wesrman gave some good links. It's quite a lot of information, but take the time to read it. Proper nutrition is as important, if not more important, than a quality routine. Get those two things set, stick to it, and reap the benefits. If you have any questions, post them. There are a lot of very helpful people around here.