do u wanna comment this program for hardgainers ?

cp_sogoj · 04-04-2006, 04:57 PM

do you wanna comment this program for hardgainers?

http://www.faqs.org/faqs/body-building/hardgainer-faq/

what do yoou think? what would you change?

how do you compare it to other programs (like Anthonny Ellis)?

TJ Cline · 04-04-2006, 04:58 PM

Quote:

Originally Posted by cp_sogoj

do you wanna comment this program for hardgainers?

http://www.faqs.org/faqs/body-building/hardgainer-faq/

what do yoou think? what would you change?

how do you compare it to other programs (like Anthonny Ellis)?

Post it and I will make a comment

cp_sogoj · 04-05-2006, 01:26 PM

Here are both programs:

"The Hardgainer Method" (based on brawn):
- Train 2 days a week and each train is like this
Squat 2x20
Stiff Leg DL 1x10
Bench Press 2x6
Dumbbell Rows 2x8
Shoulder Press 1x6
Calf Raises 1x15
Arm Curl 1x6
- There is a warmup about 10-20 minutes before the workout itself
- Before each excercise 1-3 warmup sets
- Abs are done to complete failure before and after the main exercies (1 before other set after)

Anthony Ellis (i hope i can post this! i dont want legal issues!):
- There are 3 sessions per week: one for chest/shoulder triceps; other for legs; other for back and biceps; each session ends of abs (crunches, reverse crunches, etc) 4 sets about 20 reps with max contraction (at a slow pace) and possibly with some weights. Each session inclues 5 mins warmpu on a statioinary bike.
- For example, a session for back and biceps will include bent over rows, lat pulldows and incline dumbell curls (ending with 4 sets of abs).
- For each session one will have about 2 sets for warmup. Then its all about a piramid:
8 reps
6
4
2
then a burnout (6-12 reps) with lower weights and imeddiatly a superset to failure (about 8-12 reps)
- Resting time between sets: 3mins.

How would you compare both training sessions? which one seems the best to you?

cp_sogoj · 04-05-2006, 05:14 PM

any comments?

shiznit2169 · 04-05-2006, 06:52 PM

its usually not the program thats the problem, you just gotta eat more

EAT!!

cp_sogoj · 04-06-2006, 06:05 AM

I am starting to eat like a lion, lol.

TJ Cline · 04-06-2006, 06:09 AM

Quote:

Originally Posted by cp_sogoj

Here are both programs:

"The Hardgainer Method" (based on brawn):
- Train 2 days a week and each train is like this
Squat 2x20
Stiff Leg DL 1x10
Bench Press 2x6
Dumbbell Rows 2x8
Shoulder Press 1x6
Calf Raises 1x15
Arm Curl 1x6
- There is a warmup about 10-20 minutes before the workout itself
- Before each excercise 1-3 warmup sets
- Abs are done to complete failure before and after the main exercies (1 before other set after)

Not enough volume in my opinion

fufu · 04-06-2006, 09:04 AM

Would would "hard gainers" train differently than everyone else.

Seanp156 · 04-06-2006, 10:14 AM

Quote:

Originally Posted by fufu

Would would "hard gainers" train differently than everyone else.

You mean "Why would" ?

Anyway, I don't really think 2x20 on squat is necessary... Something like 3x8 or so would be better.

fufu · 04-06-2006, 10:25 AM

Quote:

Originally Posted by Seanp156

You mean "Why would" ?

Anyway, I don't really think 2x20 on squat is necessary... Something like 3x8 or so would be better.

cp_sogoj · 04-06-2006, 04:11 PM

why 3 x 8 is better than 2 x 20 for squats?

**P-funk** · 04-06-2006, 04:15 PM

the 2x20 are breathing squats...you should be using a weight as heavy as you can handle and breathing through the set.....it is very demanding work squatting for 20 like this with say your 10RM.

Seanp156 · 04-06-2006, 08:13 PM

Quote:

Originally Posted by P-funk

the 2x20 are breathing squats...you should be using a weight as heavy as you can handle and breathing through the set.....it is very demanding work squatting for 20 like this with say your 10RM.

I don't doubt it is, but that's primarily endurance work... I don't think something like that would be the MOST beneficial for someone new to weight training.

**P-funk** · 04-06-2006, 08:31 PM

Quote:

Originally Posted by Seanp156

I don't doubt it is, but that's primarily endurance work... I don't think something like that would be the MOST beneficial for someone new to weight training.

tell that to Arthur Jones, Dr. Ken, Paul Anderson, John Grimek, Bill Starr, Brooks Kubik. they were all about the 20 rep squat.

IRON MAN · 04-06-2006, 09:05 PM

It's a good maintenance routine but it needs a few sets added to gain mass.

Also there is no such thing as a HARDGAINER ROUTINE!!! It's called having POOR GENETICS.

**P-funk** · 04-07-2006, 05:03 AM

Quote:

Originally Posted by IRON MAN

It's a good maintenance routine but it needs a few sets added to gain mass.

Also there is no such thing as a HARDGAINER ROUTINE!!! It's called having POOR GENETICS.

actually 2 days a week for a begninger isn't awful.

the idea behind High Intensity Trainingg was that it was based on the Single Factor Theory (supercompensation) and it worked and contiuens to work for many people. It is in no way a maintenace routine since you are taking all those sets to failure.

04-04-2006, 04:57 PM	#1
cp_sogoj Registered User Join Date: Nov 2005 Posts: 83	do u wanna comment this program for hardgainers ? do you wanna comment this program for hardgainers? http://www.faqs.org/faqs/body-building/hardgainer-faq/ what do yoou think? what would you change? how do you compare it to other programs (like Anthonny Ellis)?

04-06-2006, 09:04 AM	#8
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Would would "hard gainers" train differently than everyone else. fufu's 1337 Journal Your diet will set you free.

04-06-2006, 04:15 PM	#12
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,702	the 2x20 are breathing squats...you should be using a weight as heavy as you can handle and breathing through the set.....it is very demanding work squatting for 20 like this with say your 10RM. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-06-2006, 09:05 PM	#15
IRON MAN Registered User Join Date: Jan 2006 Location: USA Posts: 217	It's a good maintenance routine but it needs a few sets added to gain mass. Also there is no such thing as a HARDGAINER ROUTINE!!! It's called having POOR GENETICS. Why settle for being a man when you can be an "IRONMAN". www.ironmaglabs.com

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04-05-2006, 01:26 PM	#3
cp_sogoj Registered User Join Date: Nov 2005 Posts: 83	Here are both programs: "The Hardgainer Method" (based on brawn): - Train 2 days a week and each train is like this Squat 2x20 Stiff Leg DL 1x10 Bench Press 2x6 Dumbbell Rows 2x8 Shoulder Press 1x6 Calf Raises 1x15 Arm Curl 1x6 - There is a warmup about 10-20 minutes before the workout itself - Before each excercise 1-3 warmup sets - Abs are done to complete failure before and after the main exercies (1 before other set after) Anthony Ellis (i hope i can post this! i dont want legal issues!): - There are 3 sessions per week: one for chest/shoulder triceps; other for legs; other for back and biceps; each session ends of abs (crunches, reverse crunches, etc) 4 sets about 20 reps with max contraction (at a slow pace) and possibly with some weights. Each session inclues 5 mins warmpu on a statioinary bike. - For example, a session for back and biceps will include bent over rows, lat pulldows and incline dumbell curls (ending with 4 sets of abs). - For each session one will have about 2 sets for warmup. Then its all about a piramid: 8 reps 6 4 2 then a burnout (6-12 reps) with lower weights and imeddiatly a superset to failure (about 8-12 reps) - Resting time between sets: 3mins. How would you compare both training sessions? which one seems the best to you?

04-05-2006, 05:14 PM	#4
cp_sogoj Registered User Join Date: Nov 2005 Posts: 83	any comments?

04-05-2006, 06:52 PM	#5
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	its usually not the program thats the problem, you just gotta eat more EAT!!

04-06-2006, 06:05 AM	#6
cp_sogoj Registered User Join Date: Nov 2005 Posts: 83	I am starting to eat like a lion, lol.

04-06-2006, 04:11 PM	#11
cp_sogoj Registered User Join Date: Nov 2005 Posts: 83	why 3 x 8 is better than 2 x 20 for squats?