When it comes to training, HardGainer’s have to abide by one simple rule.
Hard and Heavy!
What I mean by this is a varying rep training program that has you pushing as much weight as humanly possible. I’m talking about a rep range as high as 12, and as low as 6. Using this rep training protocol, you will successfully activate both the slow twitch and fast twitch fibers in the muscle. This translates into size and volume gains while in the 10-12 rep range, and strength and power gains in the 6-8 rep range.
For each exercise you will perform 4 sets in pyramiding fashion. By pyramiding, I mean that the first set will be for 12 reps, then you will increase the weight and do 10 reps for the next set and so on. You will continue this increase in weight and decrease in reps until you finish off that exercise with your heaviest weight possible for 6 reps.
When it comes to number of exercises per bodypart, more is not always better. A good rule of thumb is that the number of exercises per bodypart should be proportional to the size of the muscle group being training.
Here is a sample HardGainer training program that further illustrates the points above:
|Bodypart||Rep range||# of Exercises|
|Forearms||12 to 6||2|
|Biceps||12 to 6||3|
|Triceps||12 to 6||3|
|Shoulders||12 to 6||4|
|Chest||12 to 6||4|
|Back||12 to 6||4|
|Legs||12 to 6||4|
Stay tuned for specific training guides on each bodypart!