Revealed Hardgainer Training Workouts Part 2
Welcome to Part 2. Picking up where I left off on Part 1 variability and variance is important to keep your muscles in a state of change in order to get them to grow. The body has been designed to adjust to changes and then fall into a rhythm. This rhythm stops you from growing.
Another tool that we will use to change things up is to alternate between 3 week periods of high volume workouts with 3 week periods of higher intensity workouts. Higher intensity only means that we will be workout out with heavier weights.
This constant change stresses the body and muscle into having to grow to make up for the difference in work being done, maximizing your growth potential. Doing the same program over and over only makes you and your muscles bored, thus no growth.
One thing that I don’t think enough is made of when it comes to weight lifting is form. Form is crucial to getting stronger and not hurting yourself. Proper form will make the difference in real gains and fake gains. What I mean by that is that you say you can lift a weight but you actually are swinging the weight.
This can cause serious injury and also cheats you of your gains. What I mean by cheating you of your gains is that you are not actually letting your muscles do the actual work that it requires to lift this amount of weight, so they don’t grow into the job. Set your ego aside and lift with proper form what you can lift.
Now we need to switch channels a little bit here. We have been concentrating on build the muscle and adding mass so lets not forget about doing things that will take away our gains. One of those things is aerobic exercise.
I’m all for being cardiovascularly fit and all but if you are a hardgainer than you need to minimize the calories that you burn. Every excess calorie burned through aerobic exercise has to be made up for with food. You will already be eating more than you ever have so I suggest just cutting back on over-doing your aerobic exercise.
Walking and riding a bike are perfectly fine as long as you aren’t doing them for more than 15 to 25 minutes a couple times a week. But running hard by playing a sport like soccer or basketball can hurt your progress. If you truly want to maximize your abilities you just need to keep the aerobic exercise to a minimum.
This goes back to our nervous system’s ability to recover. The hardgainer’s nervous system needs more rest so that it can supply the muscle with energy and hormones to recover and grow. Needless caloric burns take away from the growth and health of the muscle.
If you really want to make significant gains building muscle you should be working out with primarily free weights. The reason, well there are several, but the main reason is that free weights require your muscle to work harder and the stabilizer muscles are brought into play to balance the weight.
Working out with machines cheats you of some of your work because you are working in a 2 dimensional space whereas we are a 3 dimensional being. Whenever you move or do anything in life your body is working all the muscles in a 3 dimensional space and that’s how they are designed to grow.
Now I’m not saying that you should never use a machine. Some exercises are actually better done with a machine since it does isolate the muscle being worked, but for now we will be using barbells and dumbbells. Other exercises like dips use mainly your own weight in the beginning but you are moving through 3 dimensions of space using all of your stabilizer muscles at the same time.
Now you get a bonus, a complete Hardgainer’s workout. Just Click on the highlighted words below or right click and save for future reference.
Click Here –>Hardgainer’s Sample Mass Building Training Routine
Related posts
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
July 5th, 2009 at 7:01 pm
[...] IdeaMan21 wrote an interesting post today onRevealed Hardgainer Training Workouts Part 2Here’s a quick excerpt [...]