What exactly is a hardgainer? In my definition, it’s someone who works out hard with weights but has a difficult time putting on muscle. Five weeks could fly by without any significant changes in muscle size or definition.
I like my definition because you don’t have to be ultra skinny to be a hardgainer to follow my systems. The majority of hardgainers will be skinny guys who can eat anything and everything and still have a hard time gaining any sort of weight, whether it’s in the form of muscle or fat.
Maybe you don’t have a hard time gaining fat but you have a hard time gaining muscle (which is not an easy endeavor for anyone), so in my definition, you’re a hargainer and the following advice applies.
If you’re a hardgainer and desire to become a bodybuilder or resemble someone who body builds than don’t believe you’ve been born with a curse. That is why I wrote my book, No Nonsense Muscle Building, which allows you to break away from your current physique and put yourself on the fast track to serious muscle growth.
Will it be easy? Maybe, maybe not. Today, lets’ talk about the first of two secret weapons that muscle growth can be stimulated: volume training.
Volume is the number of sets multiplied by the number of reps per set. If you’re doing a 10 x 10 routine than you’re total volume would be 100 reps. What kind of benefits would occur from a volume style workout?
- Growth hormone output is increased from the short rest periods that are prescribed during volume training. I would recommend no more than 60 second rest. Growth hormone is one of the most important hormones in your body to assist in creating more muscle tissue.
- Muscle growth (hypertrophy) occurs from increased levels of creatine phosphate, water and carbs inside the muscle cell. The short rest periods don’t allow your muscles to fully recover which creates cumulative fatigue. Over time, your body becomes more efficient and your work capacity increases because you create increased creatine phospate and glycogen (stored carbs) inside the muscle. The result is that your muscles get bigger.
- Your body’s recovery capabilities improve due to the extra stress imposed by the high work load coupled with the short rest periods. This means you’ll be able to train more frequently and more often which leads to more stimulus on the muscle over the course of the year, meaning bigger muscles faster.
Even though volume training works very well, it can not be used all the time because of the high energy demand that can lead to burn out. In my 29-week advanced program I cycle volume training and strength training (which we’ll discuss in the next post) every 3-6 weeks to make sure your body does not adapt to anything creating a plateau.
Don’t forget, if you’re skeptical of incorporating volume training into your program, you can always try out my Muscle Building 21-day risk free trial, for only $19.95.
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