There are different types of hardgainers. Fortunatley, workuots can be individualized to fit the needs of each type of hardgainer. This article addresses a specific workout that can be used for hardgainers with a normal or a slow metabolism as opposed to those with a fast metabolism. The workout is taken from chapter 16 the book, Individualized Training Strategies For Hardgainers.
Chapter 16
Hardgainer Workout For Those With A Normal Or Slow Metabolism
The specifics of the workout for hardgainers who possess either a normal or a slow metabolism are 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 30 to 45 seconds 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 for the workout.
Hardgainer Workout for Those with Normal or Slow Metabolisms
Exercise Selection
You can use the exercises shown below or substitute exercises of your choice for the given muscle group that you are training.
Mandatory Exercises
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 except for your last set for each muscle group.
Do 12 to 15 reps for your last set of each muscle group when doing upper-body exercises.
Do 15 to 20 reps for your last set of leg 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. Those with a slow metabolism should alternate between muscle groups from set to set. For example, do a set of bench presses followed quickly by a set of seated pulley rows. Return to bench presses within 3 minutes after your previous set of benches.
Training Frequency
Do full body workouts 3 to 6 times per week. Work out as often as possible without overtraining.
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 avoid 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. If you choose to do crunches for abs, work your way up to 1 or 2 sets of 30 reps.
In the next article, another type of hardgainer workout will be discussed that is based on alternating between high volume and low volume training. Best of training to you.
Refer back to the previous fifteen 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
Hardgainers Part 14: Hardgainers With A Fast Metabolism
Hardgainers Part 15: Hardgainer with Normal And Slow Metabolisms
