For example, a recent article of mine, Training for Easy-Hard Gainers, However , here’s a quick reminder of what an easy-hard gainer is and. Hard Gainer “Shock Routine” For Fast Gains. This report is based on the By Doberman Dan. Author of the “Hyper Growth Muscle Mass Training” Program. Classic hardgainer workout routines from Stuart McRobert have proven and “ Beyond Brawn” are must-haves for your weight training library.
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Here’s what you need to know Real over-training is rare, but under-recovery is real. Hardgainers often don’t eat enough, rest enough, or manage stress enough. Hardgainers overestimate their daily caloric intake and would do well tracking their food.
If a hardgainer has never been afraid going into a leg session, he’s not working hard enough. Trainingplan need to select periods throughout the year for making size the sole focus, rather than trying to bulk year round.
Some lifters wallow in despair over their hopeless genetic misfortune in gaining muscle. Others don’t even believe in genetics. They think that with some hard work and some top-secret Soviet program, anyone can be a champ. In reality, things like your height, skeletal structure length and widthmuscle fiber type ratios, muscle vs. If you come up short in some or all of these areas, all is not harddgainer because there are many things within your control, and any one of them can have a big impact on your physique.
Lifestyle and training habits, nutrition and supplementation, work ethic, time management, and attitude – make positive changes in these areas and you’ll add muscle to your body. Hardgainers often fear overtraining. Some are hsrdgainer of doing more than a set for three exercises per workout, twice a month, because that might constitute traibingsplan. The truth is that overtraining does exist But the average gym goer doesn’t have the time to create a textbook overtraining situation.
Hardgainer Workout: Ready, Set, Grow!
Instead, what happens is a vicious cycle of under-recovery. They don’t sleep enough, eat enough, train smart enough, or rest enough to recover from a decent amount of hardgainre.
They trajningsplan to experience over-training-like symptoms, and assume it’s because they’re doing too much in the gym. While some lifters make the mistake of doing a stupid amount of work in the gym or trying to copy the program of an elite, drug-using bodybuilder, many more make the mistake of doing too little outside the gym to recover from a decent program.
As a young, skinny, new lifter, I made a very smart decision. I hired a bigger, stronger, more experienced trainer to write me a program. I was so disappointed when I got the program.
It included way too much volume and frequency for a hardgainer like me. I decided to do his stupid program anyway and prove that it didn’t work. I upped my food intake, got more sleep, trained really hard, and progressively added weight to all my lifts.
Try to out-recover the gifted elite. If they sleep 7 hours a night, you might need 8. If they need 4, calories a day, you might need 5, While they may be able to get away with throwing food together, you might need a structured meal plan.
If they can get away without naps, massages, and various stress management techniques, you might need to double down on them.
Training for Easy-Hard Gainers 2 | T Nation
Training advice for hardgainers seems to always include the recommendation to use low volume. The argument is this:. If you try using the high-volume trainingsppan that all the drug-assisted bodybuilders use, you’ll over-train. Short, infrequent, heavy, low-volume training is what trajningsplan need to stimulate muscle growth, and then give your muscles the chance to recover and grow!
I loved this philosophy. It’s so simple and logical – except that it doesn’t work well for a lot of us. While heavy weights are very important, a certain amount of volume is vital to create the metabolic stress needed to stimulate hypertrophy. More volume tells the muscle, “You can’t just get stronger, you need to get bigger to survive this stress.
As a university strength coach, I get to work with some freaky athletes. Some are extreme mesomorphs who can get too big trainkngsplan optimal sport performance if we’re not careful.
To get them stronger without getting bigger, guess what I give them. Short, infrequent, heavy, low-volume training. If this style of training doesn’t put muscle on someone genetically prone to adding it, how do you expect it to work for someone who struggles to gain muscle? The problem with the volume issue is that it’s often pushed to the extreme. Yes, there are outliers who seem to thrive on really low or high volumes.
But most fall somewhere in the middle. There’s a happy middle ground where you have enough volume to stimulate muscle growth without exceeding your recovery capabilities. The trick is to find your middle ground. Keep track of your volume weight x reps x sets. Start with a lower volume that allows you to get stronger. If you’re eating a caloric surplus but not seeing gains, bring the volume up a little. Monitor performance in your training log and take body weight and girth measurements.
Adjust until you find your sweet spot. Be aware that this can change over time and you’ll be able to tolerate less volume when you’re busier and not able to recover as well.
10 Rules for Hardgainers | T Nation
Many hardgainers find that they don’t naturally have a great work capacity compared to others. But you can gradually increase work capacity over time by gradually increasing your training volume. When you’re consistently doing the basics and making great gains, then you can make tweaks and see if they help a bit. As a teen, I’d devour muscle magazines trying to find all the secrets of a perfect training program: All I ended up doing was adding extra stress, confusion, paralysis by over-analysis, and cortisol when I should’ve been eating and sleeping.
Until you’re consistently doing the basics, the little stuff doesn’t matter. At this point, the skinny guy usually blows off the coach and walks off in search of someone else who will tell him what he wants to hear: In the same way that the obese typically underestimate how much they eat, many hardgainers overestimate it.
They may feel like they’re eating a ton, but if they actually crunched the numbers, they’d see that their intake is pitiful. Use a website, app, or an old-school notebook and track your food intake. Keep increasing this intake until your weight starts to climb. Unless you have a tape worm, you’ll gain weight.
Eating more calories isn’t the whole picture. While a calorie is a calorie in a food incinerator that measures calories, it’s not that simple when it comes to food and the human body. What you eat is just as important. Many hardgainers resort to cheap weight gainer supplements or go all Michael Phelps and start pounding back junk food to get their calories in.
Most will be able to gain weight with a lot fewer calories than that per day. If you only need 4, calories per day to be in a caloric surplus, then you can get the majority of these with high-quality foods.
Make whole foods your dietary base. This base can also include natural calorie-dense foods nuts, nut butter, dried fruit. Then, live a little and enjoy some treats. As a result of having the majority of your diet consist of high-quality foods, you’ll gain less unwanted fat, have more energy for training, recover faster, reduce inflammation, and enjoy better health.
As a hardgainer, it’s a challenge getting enough calories and nutrients to gain muscle. Add to this any of today’s diet fads and muscle gain goes from hard to impossible. Besides limiting foods that are complete junk, there’s only one rule you need to follow: Eat what works for you. The diet industry has seen a lot of interesting trends – none of which are helpful for building muscle. If you tried to follow all of today’s mainstream food-fearing advice, you’d end up as a gluten-free, raw-food eating, paleo vegan who’s afraid of fruits and nuts because they make you fat.
Hardgainers often have less-than-stellar digestive systems. If a certain food leaves you feeling gross, then by all means exclude it.
Other than that, just eat what hadgainer you feel the best and delivers the results you want. That’s what many successful and often short coaches and lifters recommend. And while these lifts have helped pack mass on to thousands of lifters, they’re not always a perfect fit for hardgainers, especially not tall ones.
Even the shorter hardgainers may have relatively long limbs and a short torso.
Mass Training For Hardgainers!
Think about the body type that typifies a great lifter and you’ll quickly realize it doesn’t match up with the structure of most hardgainers. While they may have volleyball and rowing coaches recruiting them, they generally won’t be getting an invitation from Louie Simmons to come lift at Westside. You need to select big exercises that are right for you. T Nation is full of articles from innovative coaches with countless variations on the big 3. Keep experimenting until you find a handful of variations for each major movement pattern or body part that meet the following criteria:.
Exercise selection is one of the most important training variables. Even the best combination of all other training variables can fail to deliver results if you select inferior exercises.
By picking the best options, you’ll maximize your growth stimulus with fewer total exercises. This allows you to spend wisely as you dip into your limited recovery reserves. Regardless of whether you do a squat with a barbell on your back or racked in front of your chest, you need to have some big, scary leg sessions.