Excellent Hardgainer Information
THE
HARDGAINER BODYBUILDING / WEIGHTLIFTING FAQ
by
Francis J. Kelly (kellyfj@cns.bu.edu)
Craig R. Sadler (zia_ sunstroke@sdsu.edu)
CONTENTS:
(1)
Hardgainers
1.1 What is a "hardgainer"?
1.2 Am I a hardgainer?
1.3 What is overtraining / How do I know if I am overtraining?
1.4 What kind of results/gains can a Hardgainer expect?
(2)
The Hardgainer Method of training
-------------------------------------
2.1 What exercises
should I do?
2.2.1 What are the basic movements?
2.2.2 What exercises can be ignored and/or are dangerous?
2.3.1 How often should I work out?
2.3.2 How many sets and reps are required?
2.4 What equipment is required?
2.5 What does an example Hardgainer workout look like?
2.6 What must hardgainers focus on and what can they ignore?
(3)
Intensity Cycling
---------------------
3.1 What is Intensity Cycling?
3.2.1 Why do athletes cycle intensity?
3.2 Why MUST hardgainers cycle intensity?
3.3 How do I put a cycle together?
3.4 What happens to a cycle when I get sick?
3.5 What are the keys to a cycle?
3.6 Will I lose muscle mass and strength if I cycle my intensity?
3.7 Exercise X is gaining like a demon, but exercise Y has stopped.Should
I stop my cycle?
3.8 Specialization
(4)
Squatting and the Deadlift
------------------------------
4.0 A word of warning.
4.1 Why do I have to use the Squat and/or the Deadlift?
4.2 How do I Squat?
4.2.1 Squats and their impact on the Gluteals
4.2.2 Squats and compression of the spine
4.2.3 Squats and the lower back
4.2.4 Squats and the knees
4.2.5 Alternatives to the Squat?
4.3 How do I do the Classic Deadlift?
4.3.1 How do I do the Stiff Legged Deadlift?
4.4 Why are 15-20+ reps best for these exercises?
(5)
Miscellaneous
-----------------
5.0 HIT vs.
Hardgainer
5.1 What grips are best for the exercises?
5.2 How and when should I do aerobics?
5.3 What differences apply for Women?
5.3.1 Especially for Young Lifters
========================================================================
DISCLAIMER:
-----------
The authors of this FAQ have no qualifications in Sports Medicine, only
years of working out, and trying different formulas. This is the general
formula they advocate (low sets, high intensity). It is NOT a magic formula
but it does work. The advice given here is based on, and to a degree excerpted
from, that given in the book "Brawn" and the bi-monthly magazine
HARDGAINER, both created by Stuart McRobert.
The technique tips are only that: TIPS. They are not to be interpreted
as guides to how to perform those exercises, just as reminders of what
aspects to focus on. Many books are available which cover exercise technique
much better."The Insider's Tell-All Handbook on Weight-Training Technique"
by Stuart McRobert (see Section 5.5.3) is one such book. Naturally when
doing anything described here, -caveat-emptor- (let the buyer beware;
i.e. be careful).
Order
the most effective proven program for
hardgainers