HardGainer’s Guide to Training
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!
August 10th, 2008 at 9:35 am
Is there anywhere I can find a routine, using the pyramid you talk about? I would like to work out 3 days a week.
September 8th, 2009 at 11:39 am
Are you just starting this website? Because the information here seems a bit vague. I came here looking for a complete weekly workout plan that I could follow. Instead I get forearms: 12 to 6 reps, biceps: 12 to 6 reps, chest: 12 to 6 reps, legs: 12 to 6 reps. I’m going to need more than that. Also, 6 to 12 reps seems pretty high for a hardgainer. How are you supposed to lift heavy at 12 reps? Everything else I’ve read tells me to stick to 5X5 for the big muscles. I also didn’t like how your “complete chest workout” doesn’t include a single bench press. Again, how are you supposed to lift heavy using only dumbells? Please reply.
-Clayton
December 18th, 2009 at 1:55 pm
Clayton-
Shut up!
First of all pyramiding IS good for hardgainers. If you didn’t have your head up your a$$ you would have noticed it didnt say to lift heavy at 12 reps. It said lift heavy at 6 reps on the last set you do. So if the most you can bench is 200 lbs then you would do, 12 reps at 170 lbs, 10 reps at 180 lbs, 8 reps at 190 lbs and 6 reps at 200lbs. For what it is he is exactly right, he stated it works both the slow twitch and the fast twitch fibers and that’s exactly what it does.
Go be negative some where else! Maybe you should start your own website if your such knowledgable.
January 19th, 2010 at 8:01 am
really helpful mate atlhough a few more detailed plans for other muscle grops ont the site would be nice…other than that the site really helped thanks!