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Hardgainers' Bodybuilding Training

Mass Building Training Principles For Hardgainers


  • The form in which you perform an exercise should be impeccable. This is one of those things that most lifters, especially male lifters, have a problem with. By letting the ego take control, many lifters concentrate on ever increasing the weight without regards to exercise form. Not only can this practice seriously injure the muscle group being worked on, requiring surgery as a result in certain instances, but also it prevents the proper stimulation of the muscle group being worked. The reason for this is that when doing less than perfect form, other muscles come into play, taking away as a result some of the load from the muscle that you are supposed to be targeting. This practice will slow down growth and get you injured so please pay attention to exercise form.

  • Aerobic exercise and outside activities should be minimized. I am not anti-aerobics by any means. I love to perform aerobics by walking, riding a bike and other suitable activities in order to keep the cardiovascular system in good shape. However, what I am saying is that in order for the hardgainer to maximize results in muscle mass, aerobic activity and other outside activities such as sports like basketball or soccer, which involve a high degree of activity, need to be minimized. The reason for this is again nervous system recovery and also the fact that the hardgainer has a super fast metabolism. By performing too much caloric burning activities you will make it harder on yourself to gain muscle as you will need more calories than what is recommended in this book in order to cover your energy needs and those require by muscle growth. In this book, we will limit cardiovascular activity to a couple of times per week from 15 minutes to no more than 25.

  • Training must consist primarily of free weight basic exercises. Only free weight basic exercises provide the fast results you are looking for because they recruit the most muscle while you are performing them. Besides, the body is designed to be in a three dimensional universe. Whenever you use a machine you limit your body to a two-dimensional universe and consequently you limit the amount of muscle fibers that are going to do work. Not all machines are bad however. Some definitely have a place in our weight-training program because they allow us to isolate the muscle in a way that no free weights would allow us to do. However, our program should be mostly based on barbell, dumbbell and exercises where the body moves through space such as the dip, the pull-up and the squat. In the sections below, we will cover in more detail which exercises are the best for muscle gains and the reasons behind it.
Next Page: Hardgainers' Sample Mass Building Training Routine
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