In Reply to: Need help w/ Routine posted by Derrick on July 02, 19101 at 03:16:59:
If you really are a hard gainer, then three strength workouts per week is too much unless you're a complete beginner.
Hard gainers typically recover more slowly than gifted trainees and may have less growth potential due to genetically-determined (short) muscle lengths.
Stick to compound exercises. Skip the flyes (recommended by another respondent) because they are a high-risk (for injury) exercise.
Overhead press, bench, pull ups, squats, deadlifts -- concentrate on those.
More info at trainingove.com: info for adults of all ages. We're there to help.