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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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.

Training advice for hardgainers seems to always include the recommendation to use low volume. If you try using the high-volume routines that all the drug-assisted bodybuilders use, you’ll over-train.

Defining the Target If you haven’t read my first article on this subject, I recommend you do so before starting this one. This will be done mostly by using extended set techniques, especially cluster sets and low-rep supersets.

View all articles by this author. There are many brilliant coaches out there with info to share. Yes, there are outliers who seem to thrive on hardgainrr low or high volumes. This allows you to spend wisely as you dip into your limited recovery reserves.

Still, it’s a great approach to use, especially when coming off a stint of high volume training. Use a website, app, or an old-school notebook and track your food intake. Don’t hardgainsr about tempo when training for strength.

Hardgainer Workout: Ready, Set, Grow!

I personally believe that there are two types of hardgainers. Use a load that you can lift 3 times in good form. But the average gym goer doesn’t have the time to create a textbook overtraining situation. So the workout looks like this: If you put all your effort into your first movement and don’t hold back, you’ll be better off than anyone stuffing an hour with less-than-useful movements so they can pat themselves on the back.


Here’s how to properly get your big weights in place. However if you have been failing to add mass for awhile then you need all the help that you can get. Here’s where most so-called diet gurus go wrong.

In the same way that the obese typically underestimate how much they eat, many hardgainers overestimate it. This quick drill does it all: Use the muscle round technique to light up your brachialis and add size to your arms. You need to select big exercises that traainingsplan right for you. Here’s what all that means and how it relates to building scary strength.

Mass Training For Hardgainers!

One to three sets of each are performed. Here’s what they have in common. How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if bardgainer make you hurt. Pec deck or dumbbell flyes Sets: Think the nickname ‘pencil neck’ was written in your genes?

Now I do understand that adding marathon runs in the morning to your intense weight training sessions in the evening is not conducive for muscle growth, however being a couch potato is another thing altogether.

Push-pull-legs is superior for any goal. I hate the term “hardgainer. However, here’s a quick reminder of what an easy-hard gainer is and how he should train: The exercises selected will be the bench press, bent-over barbell row, barbell shoulder press, close-grip pulldowns parallel grip and dips.

Hardgainer Workout | Old School Trainer

When you walk into a room, do people think you’re riding a stork? It’s just that it’ll increase muscle strength much more than muscle size in all but easy-hard gainers.


It included way too much volume and frequency for a hardgainer like me. Some are scared of doing more than a set for three exercises per workout, twice a month, because that might constitute overtraining.

What is basically told is that hardgainers should not do anything that is even the least bit strenuous outside the gym. Then, live a little and enjoy some treats. Then choose other times to focus on complimentary goals like maximal strength while you maintain the new muscle you gained. Here are the symptoms of low testosterone and everything you need to know to fix it. Close-grip lat pulldown with parallel handle Sets: He earned his B. Matt Biss Matt Biss is a training and nutrition specialist.

The training schedule you use can vary, as long as there’s at least one day of rest between each workout. These healthed-up cookies will satisfy your cravings without expanding your waistline. Dumbbell lateral raises Sets: Training to failure on all your working sets is a surefire way to burn yourself out soon and be overtrained enough to forget about any muscle growth. For easy-hard gainers this program will be extremely effective at stimulating both strength and size gains.

The workout looks like this: If you have no idea what to do, hire a successful coach, buy an informative book, or read articles. It also treats erectile dysfunction. Front squat or hack squat Sets: