Hardgainers Secret Weapon: Volume Training

By Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer and Nutritionist and author of No Nonsense Muscle Building.

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 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.

Vince

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Comments

12 thoughts on “Hardgainers Secret Weapon: Volume Training

  1. Pingback: Top 6 Body Part Specialization Mistakes | Burn Fat Formula | Health News | Best Way To Burn Fat

  2. which is the best volume or strength training i am 150 pounds 5′ 10″ i want to add mass i am mixing it up but in the same workout day. Good or bad for gains???

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    • @kody. Both. They need to be cycled in a structured and progressive manner. 3-4 weeks on each phase before rotating to the next is ideal.

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  3. does mixing up volume training and strength training ie: bench press with sets of five and heavy weight and then doing pec flies with lighter dumbbells and reps of 10 to 15 sets of 10. does grouping these workouts together have a positive or negative effect on my gain???

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  4. why don”t you have the book hardgainers in paper back thru the mail ? ron

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  5. i been traning for last two years however have not got desired results. my shoulders are weak despite of me very consious about them. how can improve my strength to gain muscle on my shoulders .kindly suggest?

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  6. I figured I could use this to talk to you and get a personal reply. I have no equipment. I cannot afford a gym membership right now, and I only have a pull-up bar, two push-up bars, and dumbells. However, I only have 15 pounders. My dad has heavier ones in the garage, but he needs to clean them before he lets me use them, and he’s been saying he would do that since the beginning of last summer. I have no money to buy heavier dumbells right now.

    I am really skinny, and I’m TRYING desperately to get bigger. I don’t want to look so huge that I look inhuman and nasty, but I want a physique like yours – ripped and muscular, but not ridiculously big. I am highly considering purchasing some of your products for Christmas.

    I just really would like to know how to accomplish this goal. I want to improve my whole body, but my major concerns are my abs, chest, shoulders, and arms.

    I am not one of those people who can work out every day for an hour and a half a day…I need a routine that’s reasonable. I’m confused on the dieting aspect too.

    Sorry about the novel. I’d highly appreciate any advice. I appreciate what you’re doing.

    God bless!

    Jake

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  7. I have the Quest for 6 Pack and am a hard gainer. I have lost weight, gained some definition but bulk doesn’t enter into the scenario – yet. Are you saying that by using the higher reps per set in this program that I should be able to see gains in muscle. Or do I need to be using your other program?

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  8. you r the best vince;)10x

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  9. tks for all the information. I want to have more of my veins showing on my biceps and forearms, what shud i do ?

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  10. is this volume training can over train a hard gainer like me?

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  11. awesome,keep up the good work vince!

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