Below you'll find a list of all posts that have been tagged as “hardgainer”
Protein comes from the Greek “Of primary importance”. Protein helps you to recover from your training, it preserves lean tissue when dieting, helps you grow more muscle when bulking, and has the highest effect on satiety of all the macronutrients. With this information you can see that the amount, quality and timing of your protein intake are all key factors to maximize your muscle …
In the past I have written (here & here) and talked (here) about the limitations of a linear progression model for hypertrophy. Just to recap here are my main gripes with it. Firstly, training must be progressively overloading. The principle of progressive overload is what governs effective, hard training. Overload means that training must disrupt homeostasis enough to cause the body …
Wanna make gainz and take name(z)? It’s all about going full beastmode bro. No days off! I’m kidding, of course. Sure, you need to lift heavy and often and keep on top of your nutrition but, constantly beating yourself up in the gym is actually one of the worst things you can do. Planned properly you really can get more …
Week 1 of controlled overreaching. The aim over the next tow weeks is to really push the volume of sessions up to my MRV or even beyond and then take a well earned deload week before blitzing the final 3 weeks before Xmas. I will incorporate techniques such as drop sets and upper sets to boost the volume without extending …
More of the same this week. Nudging the volume up. A few more reps or a bit more weight on most exercises. I also added 1 set per bodypart to almost all sessions. Feeling good and will push the volume up a little more next week and see how I respond. My bodyweight is steadily climbing up. Gained just over …
Building the volume up… Last week saw me move to 5 days a week. The split was as follows: Mon – Upper Tues – Lower Wed – Shoulders & Arms Thurs – Lower Fri – Upper Monday and Tuesday were the two heavier days. The additional session on Wednesday allows me to hit my shoulder and arms a third time …
So after a couple of weeks off then a couple of low volume training it is time to gradually turn up the volume. This block of training is quite heavily influenced by Eric Helms & Layne Norton. Anyone familiar with their stuff will recognise some simialrities with the Intermediate & PHAT progs they have put out. Here is how week 1 …
Pectoralis Major is made up of two parts. The sternocostal head (lower chest) and the clavicular head (upper chest). The sternocostal head attaches on the sternum while the clavicular head attaches on the clavicle. Both insert on to the upper arm. The sternocostal head is the largest part and is commonly disproportionately developed in trainees. Pec major adducts the shoulder …
For the most part it sucks to be tall when it comes to lifting weights. If you are tall then the bar has to travel further in a squat, bench or deadlift than for a shorter person. You do a lot more work per rep than shorter guys. Work, in physics is defined as force x distance. So being tall …
Us hardgainers typically have the metabolism of a hummingbird who’s smashed back a few too many double espressos. Sure we are lean but, we also have trouble putting on weight. In some cases, the appetite of a hardgainer doesn’t match his metabolism. That’s a tough spot to be! However, there are guys out there who have the appetite of a …