If you are a hardgainer, individualizing your training according to your own physiology is one of the keys to building muscle size and strength. Individualizing your training is a process based on systematic trial and error to find out how your body responds to different amounts of training volume and intensity. You can discover this by alternating back and forth between periods in which you perform high training volume and a lower training volume. This strategy is discussed in this article which is taken from chapter 17 of the book, Individualized Training Strategies For Hardgainers. You can read the chapter below.
Chapter 17
High Volume – Low Volume Periodization
A final strategy that any hardgainer can try is a periodization plan that alternates periods of high volume training with periods of low volume training. This type of training may prove to be beneficial for any type of hardgainer. Of course, hardgainers tend to over-train fairly easy when using high volume training, but there are ways to modify the use of high volume training to prevent the risk of overtraining. There are two things that must be considered in order to accomplish this:
First, the high volume training must be modified so that it is only moderately high.
Second, it must only be done for one to three weeks at a time.
Even hardgainers may find that they can tolerate a moderately high training volume for a short period of time. Some may only be able to tolerate moderately high training volume for one week, while others can tolerate it for up to three weeks. Some may not be able to tolerate it at all without overtraining, but those who find that they can tolerate it may discover that it is beneficial for them.
Moderately High Volume Training
When using a moderately high training volume, I recommend the 12-10-8-6 system. This is the same training system that I recommend for the volume responsive conditional hardgainer with a slow metabolism in chapter eight. The only difference is that you will only do two exercises for each muscle group instead of three.
When using the 12-10-8-6 system, you will do 12 reps for the first set of an exercise, 10 reps for the second set, 8 reps for the third set, and 6 reps for the fourth set. A second exercise for the same muscle group will then be done for another series of 12-10-8-6. Two exercises should be done for chest, back, and legs, which amounts to eight sets per muscle group. I also recommend doing the optional exercises for biceps, triceps, deltoids, and calves, but just do one exercise for each of these muscle groups. Each optional exercises should also be done for a four set series of 12-10-8-6.
The specific training intensity for each set is very important. If you push hard on every set, you will probably greatly exceed your training capacity and end up over-trained after the first workout. This is why you will start out easy on your first set and increase the intensity for each successive set. To be more specific:
The first set with 12 reps should be done with a weight that would allow you to do 25 to 30 reps if you pushed yourself, but you will only do 12 reps.
The second set with 10 reps should be done with a weight that would allow you to do about 15 to 18 strong reps if you pushed yourself, but you will only do 10 reps.
The third set with 8 reps should be done with a weight that would allow you to do 10 to 12 strong reps if you pushed yourself, but you will only do 8 reps.
The fourth set with 6 reps should be done with as much weight as you can handle for 6 strong reps. This means to use as much weight as you can while maintaining the ability to perform all 6 reps using a steady even rep pace. If you find yourself grinding out slow reps at the end of the set, you are using too much weight and will be at risk for overtraining.
After finishing a one to three week phase using the 12-10-8-6 system, switch back to the type of training that you were previously doing that is recommended in chapters 6, 14, and 16. The ratio of moderately high volume training to your standard way of training with lower volume should be done according to the following guideline:
Do one to three weeks of moderately high volume training followed by three to six weeks of lower training volume that is recommended for the specific hardgainer type that best applies to you.
The reason for switching back and forth between higher volume and lower volume training is that high volume training tends to accelerate your recovery rate in order to keep up with the increase in training volume. Once your recovery rate is accelerated, your body will still be programmed to recover at a faster rate when you first switch back to lower volume training. When you pair an accelerated recovery rate with the lower volume training that does not require as much recovery, you will recover more than you need to. When you recover more than you need to, your muscles will super-compensate, which means they will over-recover with added protein synthesis and added energy storage in the form of glycogen and creatine phosphate. The end result will be bigger, stronger muscles.
Switching between higher and lower training volume seems to work for some people, but you must go by your own results. If you switch back and forth between high volume and low volume training and it works, keep doing it. On the other hand, if you find that one type of training works better than the other, then stick with what works best.
The high volume and low volume workouts are listed in the next section.
Higher Training Volume for 1 to 3 Weeks
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 4 sets for each exercise.
Number of Reps — Intensity — Rest Between Sets:
1st set = 12 reps — Use a weight that allows 25 to 30 reps — Rest 30 seconds
2nd set = 10 reps — Use a weight that allows 15 to 18 strong reps — Rest 90 seconds
3rd set = 8 reps — Use a weight that allows 10 to 12 strong reps — Rest 2 minutes
4th set = 6 reps — Use the maximum weight possible for 6 strong reps. Don’t grind.
Training Frequency
Do this workout three times per week.
Lower Volume Training for 3 to 6 Weeks
After you have trained using a higher volume phase for one to three weeks, switch to a lower volume phase for three to six weeks. The lower volume training should consist of the same training that was listed for the hardgainer category that you fit into in the previous chapters.
If you are an intensity responsive hardgainer, refer back to the workouts in part 7 by clicking on the link to part 7 at the end of this article.
If you are a true hardgainer with a fast metabolism, refer back to the workout listed in part 14 by clicking on the link to part 14 at the end of this article.
If you are a true hardgainer with a normal or slow metabolism, refer back to the workout listed in part 16 by clicking on the link to part 16 at the end of this article.
It is important to notice that one to three weeks of higher volume training is simply a range of time instead of a specific amount of time. The same holds true for three to six weeks of lower volume training. If you are willing to experiment within the range of times given for each phase, you will discover the best amount of time to spend in each phase. Best of training to you.
Refer back to the previous sixteen 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
Hardgainers Part 16: Workouts for Hardgainers With Normal or Slow Metabolisms
