Hard Gainer Weight Training Program In order to grow, you need to get STRONGER! The best way to accomplish this is with heavy compound lifts.
At this point in your development, there really is no need to do isolation exercises and the main focus will be compound exercises as you need to build solid quality MASS.
It is a science of intensity.
The primary exercises you want to stick to are: Chest Bench Press (Flat, Incline, Decline) DB Press (Flat, Incline, Decline) Dips Back Dumbbell Deadlift/Rack Deadlift Bent Over Row/T-Bar Row Pull-Ups/Lat-Pulldown Shoulders Military Press Clean and Press DB Side Laterals Traps Barbell Shrug DB Shrug Triceps Close Grip Bench Press Reverse Bench Press Skull Crusher Biceps Barbell Curl DB Curl Reverse Curl Quads Squats Leg Press Hack Squats Hams Stiff Leg Deadlift Good Mornings Leg Curls Calves Calf Raises (Seated and Standing) Donkey Calf Raises Leg Press Calf Raises Every repetition you do should have slow controlled movements and you should work the muscle not the weight.
You should feel tension in the muscle.
4 seconds on the way up.
4 seconds on the way down.
Focus and concentrate on the muscle you are working.
It is important to train with heavy weights as a hardgainer but you do not want to neglect proper form.
By "heavy weight" I mean a weight that is heavy for you not for a professional bodybuilder.
An example would be a weight that you can do 5 reps with and the last 3 are very difficult to do.
The following two tips are essential when it comes to weight training and nutrition.
It is vital they be followed: It is essential everyone eats an energy carbohydrate with a protein before each training session to maximize training results.
Energy carbohydrates are to the body what gas is to a car.
Without them you will lack the energy needed to get through a grueling workout.
The first 6 weeks of weight training from a sedentary state the changes are neuromuscular.
These key changes include improved posture, improved range of motion and proper execution of exercises.
Physical changes to the body occur during 6 to 12 weeks and after.
One of my favourites sayings is "Pain is essential for growth in the gym and in life.
" In the gym the pain is physical.
In life the growth is personal.
Without pain you cannot grow.
"
At this point in your development, there really is no need to do isolation exercises and the main focus will be compound exercises as you need to build solid quality MASS.
It is a science of intensity.
The primary exercises you want to stick to are: Chest Bench Press (Flat, Incline, Decline) DB Press (Flat, Incline, Decline) Dips Back Dumbbell Deadlift/Rack Deadlift Bent Over Row/T-Bar Row Pull-Ups/Lat-Pulldown Shoulders Military Press Clean and Press DB Side Laterals Traps Barbell Shrug DB Shrug Triceps Close Grip Bench Press Reverse Bench Press Skull Crusher Biceps Barbell Curl DB Curl Reverse Curl Quads Squats Leg Press Hack Squats Hams Stiff Leg Deadlift Good Mornings Leg Curls Calves Calf Raises (Seated and Standing) Donkey Calf Raises Leg Press Calf Raises Every repetition you do should have slow controlled movements and you should work the muscle not the weight.
You should feel tension in the muscle.
4 seconds on the way up.
4 seconds on the way down.
Focus and concentrate on the muscle you are working.
It is important to train with heavy weights as a hardgainer but you do not want to neglect proper form.
By "heavy weight" I mean a weight that is heavy for you not for a professional bodybuilder.
An example would be a weight that you can do 5 reps with and the last 3 are very difficult to do.
The following two tips are essential when it comes to weight training and nutrition.
It is vital they be followed: It is essential everyone eats an energy carbohydrate with a protein before each training session to maximize training results.
Energy carbohydrates are to the body what gas is to a car.
Without them you will lack the energy needed to get through a grueling workout.
The first 6 weeks of weight training from a sedentary state the changes are neuromuscular.
These key changes include improved posture, improved range of motion and proper execution of exercises.
Physical changes to the body occur during 6 to 12 weeks and after.
One of my favourites sayings is "Pain is essential for growth in the gym and in life.
" In the gym the pain is physical.
In life the growth is personal.
Without pain you cannot grow.
"