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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Registered User
Join Date: Nov 2005
Posts: 83
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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)? |
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#2 | |
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Member
Join Date: May 2005
Posts: 12,544
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Quote:
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#3 |
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Registered User
Join Date: Nov 2005
Posts: 83
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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? |
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#4 |
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Registered User
Join Date: Nov 2005
Posts: 83
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any comments?
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#5 |
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flawless
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its usually not the program thats the problem, you just gotta eat more
EAT!! |
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#6 |
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Registered User
Join Date: Nov 2005
Posts: 83
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I am starting to eat like a lion, lol.
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#7 | |
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Member
Join Date: May 2005
Posts: 12,544
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#8 |
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fiendish thingy
Elite Member
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Would would "hard gainers" train differently than everyone else.
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#9 | |
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Myostatin Whore
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Quote:
![]() Anyway, I don't really think 2x20 on squat is necessary... Something like 3x8 or so would be better. |
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#10 | |
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fiendish thingy
Elite Member
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Quote:
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#11 |
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Registered User
Join Date: Nov 2005
Posts: 83
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why 3 x 8 is better than 2 x 20 for squats?
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#12 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,425
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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.
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#13 | |
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Myostatin Whore
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#14 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,425
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Quote:
tell that to Arthur Jones, Dr. Ken, Paul Anderson, John Grimek, Bill Starr, Brooks Kubik. they were all about the 20 rep squat. |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#15 |
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Registered User
Join Date: Jan 2006
Location: USA
Posts: 217
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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. |
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#16 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,425
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Quote:
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. |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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