Hardgainer

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If you are a hardgainer than you probably have one trait in common with all hardgainers. Well, actually you have the hardgainer trait also but the one I’m talking about is that you are probably weight training too much. Hardgainer Training is usually about backing it down a bit.

Being a hardgainer is frustrating so we tend to over do our workouts thinking that that will break through the barrier of our genetics. The truth of the matter is that you need to back it down a little. Three to four workouts per week is the maximum, and none lasting more than 60 minutes.

I know that you have read that you need to work your muscles to get them to grow but you can over do it and you just happen to be one of those people that can’t over do it and grow. You also have to back down your cardiovascular exercise. Burning calories is going against you so no 60 minute jogs or aerobics class. Low volume aerobic exercise for no more than 20 minutes will help you overcome your metabolism.

Your main goal here is to reduce your caloric expenditure and to increase your caloric intake. Everything that you do that burns calories is going against you and you need to seriously take this into account.

You have probably read or tried many different bodybuilding workouts by now and you have found that nothing is working for you. You now must realize that you are a hardgainer and you must do a hardgainer training workout.

Hardgainer Training Workout Principles

The 60 Minute Rule: Never workout for more than 60 minutes. You will only be wasting your time and energy if you do and you will also be hurting your chances to grow. In general your muscle building hormones like growth hormone and testesterone levels start to drop at 60 minutes.

Also your stored energy fuel is now depleted so you will start to eat away at your very own muscle tissue. Your carbohydrates that are stored in your muscle cells and liver and your glycogen, which is the spark that makes your muscles contract, is now gone. So STOP!

If you are stubborn and decide that you will continue know that you are heading down the overtraining road. This is no place to be, you get nothing out of it except ego. When you overtrain, your body doesn’t have enough of anything to recover properly, which leads to loss of strength and muscle mass.

This one is a no-brainer since it is part of most bodybuilding programs. Keep the rest between sets at a minimum. Ninety seconds is the most you should rest and this is for a very good reason. It keeps you on your toes the whole 60 minutes and it also turns your workout into a cardiovascular event.

This will maximize your output of growth hormone too, the powerful muscle building/fat burning hormone.The beauty of moving it along also enhances muscle voluminizing, which is when water goes into the muscle cells and makes you look firm and toned, you know, pumped.

You should not weight train for more than 2 days in a row. I know that you have a burning desire to get the body you always dreamed of but overtraining isn’t the secret. This is EXTREMELY important for hardgainers.

While some people have been genetically created to be able to recover easily from 6-day workout routines you are not one of them. It is common for most hardgainers to have trouble recovering and growing from 4-day workout routines.

We are all made differently and the hardgainer’s nervous system can become overloaded from two days of high intensity weight training. Nothing to be ashamed of, we are who we are. You can eat whatever you want and not gain weight, most people can’t, so it evens out.

If you do decide to go over the 4 day per week workout you must know that you are wasting your time and that your depressed nervous system will not be functioning at peak levels for you to grow muscle. Eventually your depressed nervous system will not only stop you from growing but will take away the gains that you have already made.

Another change to make in your workouts could possibly be the number of repetitions you do per set. This should be in the range between 6 to 15. The reason for these numbers is that it has been scientifically proven to maximize your growth hormone output.

This number of repetitions will give you a great pump, thus filling your muscle cells with water and nutrients that give them the ability to recover and grow bigger. The final reason is that you are not over-taxing your muscle and therefore losing control of the weight and injuring yourself.

(Note: This rule does not apply to the calves and abdominals as these muscles usually respond better to higher repetition ranges, in the order of 13-15 reps).

It is important that you make progress while you are working out. To progress means to add weight or reps every week or two. This increases the work load on your muscles which requires your body to grow to make up for it.

Realize that your progression can come in many forms, whether you are adding reps or adding weight. Just make your goal to continue to make improvements in muscle size and tone.

One thing our bodies have evolved to do is to become accustomed to routines. If you want to continue to make your muscles grow you must vary your hardgainer training workouts. Change is good and change can be as little as doing an exercise differently.

Like doing curls with dumb bells instead of with curl bar.Changing reps or order of exercises all make a difference to your muscle development. Even just changing the rest between sets works.

I’m going to stop the article here for now since it has become very long. I will post Part 2 very soon and will go into greater detail into hardgainer training.

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Tags: aerobic exercise, bodybuilding, bodybuilding workouts, build muscle, caloric expenditure, caloric intake, cardiovascular exercise, gaining mass, gaining weight, Hard Gainer, Hardgainer, Hardgainer Training, Hardgainer Workout, muscle building, weight gain, weight training

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Tags: aerobic exercise, bodybuilding, bodybuilding workouts, build muscle, caloric expenditure, caloric intake, cardiovascular exercise, gaining mass, gaining weight, Hard Gainer, Hardgainer, Hardgainer Training, Hardgainer Workout, muscle building, weight gain, weight training

This entry was posted on Wednesday, July 1st, 2009 at 4:16 am and is filed under Hardgainer Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.