Tuesday, July 13, 2010

Hardgainer Workout Programs

Hardgainers are not able to train like a common gym rat. Following a typical work out regimen posted in a bodybuilding magazine not only will not work for a hardgainer, but it will probably result in overtraining.

An effective hardgainer exercise routine requires less intensity, reduced volume, and lesser frequencies. In short, you have to work with lower intensity, with fewer sets, for fewer sessions each week.

A hardgainer also has to work way more strategically.

Some housekeeping:
  • Get 8 + hours of sleep each night
  • Take in at least 6 higher-protein meals a day
  • Take your supplements, but don't rely on them ONLY. True food matters.

Hardgainer Training Basics

  1. Train three times a week (or every other day time if you're impatient)
  2. 2-3 sets for every major bodypart
  3. 6-10 reps per set, none to failure (once in a while, take the last set of each exercise to concentric failure)
  4. Your primary exercises are Squats, Bench Press, Overhead Press, Rows, and Deadlifts
  5. Add a bicep and a tricep exercise, a couple of sets each
As you can see, working out for the hardgainer is a different animal than working out for the far more genetically-gifted mesomorphs.

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