(5)
Miscellaneous
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5.0 HIT vs. Hardgainer
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Hardgainer and HIT methods are very similar. HIT concentrates somewhat
more on INTENSITY, e.g. using drop sets etc.; whereas Hardgainer concentrates
more on CYCLING intensity and keeping the volume even lower than traditional
HIT methods. The eclectic reader is advised to try both methods and
choose which one works the best. Sometimes a change between the two
can be effective also.
5.1
What grips/stances are recommended for the exercises?
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(*S*) = Spotters highly recommended if you can get them. Or else use
a power rack.
Bench Press : The recommended grip is slightly wider than shoulder-width
(by 1-3 inches on each side). Much wider than this can be dangerous
for the rotator cuff.
Squat : The stance is 40-60 degrees of leg separation. That is
the angle between your thighs! (remember to keep the head up and back
straight)
Deadlift (Classic style/Bent-Legged):
Feet are close together (heels about 8-12 inches apart, toes a bit wider).
Arms fall straight down to bar (very wide, or very narrow grips not
recommended). As with the squat, keep the head up ALWAYS, and keep your
back straight. Drive with the legs.
Deadlift (Stiff-Legged):
Feet are very close together, and point forward, from 6 inches apart
to no separation. Grip is shoulder width. Ankle depth is the maximum
depth recommended.
Pulldowns/Chins:
Various grips are recommended. But very-wide grips are not, because
of possible problems these grips can cause with the rotator cuff. Anything
from 3-4 inches wider than shoulder-width to almost-hands-together is
fine.
Shoulder Press:
grip the bar just outside shoulder width. In the bottom position the
forearms should be nearly vertical as it places less stress on the shoulder
joint.
Arm Curl :
Grip the bar with arms parallel i.e. exactly shoulder width apart, maybe
altering grip +/- 1inch for variety.
Close-Grip Bench: Use a shoulder-width grip (or a little less).
Be very watchful as balance is tough on this one.
5.2
How and when should I do aerobics?
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This will depend on each person, and what their goals are. Some aerobic
exercise will be beneficial, but too much WILL interfere with muscle
gains and recovery. Current opinion in HARDGAINER recommends 30 minutes
of medium-intensity aerobics done twice a week, on top of two weights
workouts. Naturally as we want maximum muscle gains, aerobics should
be kept to a minimum in the hardest parts of a cycle to encourage maximum
growth, so NOT doing aerobics is acceptable late in a cycle.
However, as one gets older, aerobics becomes more important. After 35
years of age aerobic work should be included, increasing in emphasis
as one gets older, but NOT ignoring the weight-lifting aspect and its
myriad benefits too.
5.3
What differences apply for Women?
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All goals, exercises, sets and reps apply for women too. However, the
increments may be smaller and so the goals need not be attained for
a woman to become as 'advanced'. A 200lb bench press, 250-300lb squat
and 300-350lb Deadlift for singles would undeniably be very strong for
a woman.
5.3.1
Especially for Young Lifters
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The key question here is when should teenagers begin to lift?
The authors have no medical qualifications, but from reading we have
uncovered the following general advice: Before 12 years of age, general
cardiovascular work is the most kids should be asked to do e.g. running,
playing, jumping etc. Lifting weights should be avoided, but use of
bodyweight resistance in pushups (with feet/knees on ground), assisted
chin-ups, and no-weight squats can be useful in building some strength.
For 12-16 year olds, some weightlifting with dumbbells and light barbells
can increase strength and muscle mass. Emphasis should NOT be on the
weight being lifted, but on form, with high reps. Working out to failure
may NOT be a good idea. A 30:70 ratio of weights and cardio work is
advisable.
For 16-18 year olds, more weight can be added and built upon. A 50-50
mix of weights and cardio is about right.
