There are different types of hardgainers. Some have a slow metabolism, some have a fast metabolism, and some have a normal metabolism. In other words, not all hardgainers are the same. Each type of hardgainer requires training that is suited to their personal physiology. In this article, the focus will be on training for hardgainers with a fast metabolism. If you are a hardgainer and you think you fit into this category, consider trying the advice offered in the following article which is an excerpt from chapter 13 and 14 of the book, Individualized Training Strategies For Hardgainers.
Chapter 13
The True Hardgainer With A Fast Metabolism
The true hardgainer with a fast metabolism must be careful not to fire up his metabolism to the point where it becomes almost impossible to gain weight. The way to avoid an accelerated metabolism that is out of control is to avoid doing a lot of reps and a lot of sets. Anyone with a very fast metabolism will probably do better by sticking with five to eight reps per set while avoiding the ten to twenty rep range. They should also stay within their capacity for strong sets and only work a muscle group as long as it is at full strength. This will generally limit the number of sets per muscle group to two to three sets, although a smaller percentage of people may be able to stay at full strength for four or more sets.
Many trainers believe that skinny hardgainers should avoid frequent workouts and only hit a muscle group once or twice per week. Of course this is a good idea for those who have a muscle growth activation period that remains active for 72 hours or more without losing any muscle that has been gained. However, I disagree with using a workout schedule in which a muscle group is trained every 72 hours for people whose muscles do not stay activated that long after a workout. Those who are truly hardgainers often have a short muscle growth activation period after a workout. They will need to work out often enough to insure that the muscle growth process remains activated between workouts.
You may be a hardgainer who finds it best to work each muscle group only twice per week. However, most of you will need to do three or four full body workouts per week to keep your muscle activated. Of course if you work out three or more times per week, it is essential that you stay within the boundaries of your threshold capacities for strong training to avoid overtraining.
Chapter 14
Hardgainer Workout For Those With A Fast Metabolism
When you take into account all that has been discussed in reference to true hardgainers with a fast metabolism, the type of training that should be done is shown in this chapter. Warm up sets are discussed first, followed by the actual workout.
Warm Up Sets
Before doing the workout that is listed in this section, I recommend starting with some warm up sets. The amount of weight that you use for each warm up set is based upon a percentage of the weight that you will be using for your heaviest work set of the same exercise. Do the following warm up sets before performing your work sets for the same exercise.
1st Warm up Set: Do 10 reps using 50% of the weight that you will be using for your heaviest set.
2nd Warm up Set: Do 5 reps using 75% of the weight you will be using for your heaviest set.
3rd Warm up Set: Do 5 reps again, using 75% of the weight you will be using for your heaviest set.
4th Warm up Set: Do 2 reps using 90% of the weight you will be using for your heaviest set.
Rest one minute between warm up sets.
Warm up sets are not necessary for optional exercises.
After doing your warm up sets for a given exercise, follow the procedures that are listed below:
Hardgainer Workout for Those with a Fast Metabolism
Exercise Selection
You can use the exercises shown below or substitute exercises of your choice for the given muscle group that you are training.
Number of Sets
Do 2 to 4 sets for each exercise selected.
The exact number of sets is determined by your capacity for strong sets.
Number of Reps
Do 5 to 8 strong reps per set for each exercise.
Optimum Intensity
The last rep of each set should put you right at your limit rep or your marker rep. Don’t do grinder reps.
Rest Between Sets
Rest 3 minutes between sets for the same muscle group
Training Frequency
Each muscle group may be worked as little as twice per week if it works, but most people will need to do 3 to 4 full body workouts per week. Base your training frequency according to what works best.
Exercise Variations
You may do more than one exercise per muscle group if you prefer, but stay within the boundaries of 2 to 4 sets per muscle group to prevent exceeding your capacity for strong sets.
Optional Exercises
If you choose to do any of the optional exercises for deltoids, biceps, triceps, and calves, do 1 to 2 sets of 8 reps for each optional exercise performed. Only choose one exercise per muscle group. If you choose to do crunches for abs, work your way up to 1 or 2 sets of 30 reps.
Refer back to the previous thirteen articles if you want to read the series of chapters from Individual Training Strategies For Hardgainers that are lead up articles to this article.
Hardgainers Part 1: Four Types
Hardgainers Part 2: Physiological Characteristics
Hardgainers Part 3: Conditional Hardgainers
Hardgainers Part 4: Intensity Responsive
Hardgainers Part 5: Volume Responsive
Hardgainers Part 6: Volume Responsive Training
Hardgainers Part 7: 8 x 8 Training For Volume Responsive
Hardgainers Part 8: Misinterpretation Of Rapid Gains
Hardgainers Part 9: The True Hardgainer
Hardgainers Part 10: Training Tresholds
Hardgainers Part 11: How Much Training Intensityprecisionpointtraining.com/…/hardgainers-part-13-microloading
Hardgainers Part 12: Add Weight At The Right Rate
Hardgainers Part 13: Microloading
