Hardgainer Training Routine

 Hard gainer's need to limit their training. This is because they will not have the ability to recover from normal training programs due to a high metabolic rate and nervous energy.

It will be important for the hardgainer, especially the extreme hardgainer to use a abbreviated training program based on purely compound growth movements. No arm work should be used beca...use of the recover ability is limited. However as the row increases in weight the biceps will grow and as the bench press and seated press increases the triceps will grow. So these areas will get a indirect training stimulation.

Training Frequency Example
Monday - Rest
Tuesday - Rest
Wednesday- Rest
Thursday - Rest
Friday - Rest
Saturday - Workout One
Sunday - Rest

Monday - Rest
Tuesday - Rest
Wednesday- Rest
Thursday - Rest
Friday - Rest
Saturday - Workout Two
Sunday – Rest

Training Program Example

Day One

Squat -
1x10 warm up
1x20 working set + 1 set of bent arm pullovers

Row –
1x6 – warm up
3x6 – working sets

Bench –
1x6 – warm up
3x6 – working sets

Day Two

Seated Military Press –
1x6 – warm up
3x6 – working sets

Front Shurg
1x6 – warm up
2x6 – working sets

Deadlift –
1x10 – warm up
1x15 – working set.+ stiff arm pullover – 1x20

**Squats – pick a weight that allows you to do a comfortable set of 10 reps, rest for 2 minutes and then using the same weight do a set of 20 reps. Its very important to take 3 deep breathes in between each rep, when doing the 20 reps. These deep breathes will trigger the growth mechanisms of the body and expand the ribcage. After the 20 rep squats immediately do cross bench bent arm pullovers. These Pullovers will help to expand the ribcage and again open up the ribcage allowing for greater lung capacity, which in turn will allow the body to trigger growth.

***Deadlift – again follow the same protocol as for the squat but for 15 reps and use stiff cross bench pullovers. These will have the same effect on the ribcage but with les lat simulation making them a more strict ribcage stretching moevemnt.

***Pullovers – only use a light weight on these, the purpose is to stimulate not build. The maximum weight for these pullovers should be 20kg dumbbell.

***Squat & Deadlift progression – Once 20 reps in the squat and 15 reps in the deadlift have been achieved add a maximum of 2.5kg to the load and progress like this for 6-10 weeks then rest for 7 days and repeat this program or use another hardgainer type program.

***All other exercises should follow the same progression as the deadlift and squat but try to increase by 1.24kg total if possible if not then 2.5kg is expectable.

***Take enough rest as needed in between exercises other than the 3 breathes of the squat and deadlift, as this will help to achieve the reps and sets and it will help to conserve training energy.

Diet

A high calorie diet should be followed for the hardgainer. If milk can be tolerated then it should be consumed in large quantities upto a gallon a day. Milk is cheap and the best source for calories.

If milk cannot be tolerated due to lactose intolerance, then try lacto free milk, but if milk isn’t appalling then as a extreme hardgainer or a hardgainer it is acceptable to eat pretty much anything. Such as breads, pizza, high dense pasta, potatoes, cheese, chicken, hams, red meat etc etc

Sample Diet

Breakfast
1 medium BANANA
2 cup MILK, 1%
2 tbsp PEANUT BUTTER (NATURAL)
24 gram WHEY PROTEIN ISOLATE

Snack
1 cup TURKEY BREAST, ROASTED
1 plum-tomato TOMATO
4 tbsp AVOCADO, MASHED
1 large WHOLE WHEAT PITA
5 fig FIG, DRIED

Lunch
1/2 medium RED PEPPER, Sliced
2 cup SPINACH LEAVES
6 oz TUNA (CANNED IN WATER)
4 tbsp LIGHT MAYONNAISE
1 large WHOLE WHEAT PITA
4 fig FIG, DRIED

Snack
1 cup CHICKEN BREAST, ROASTED
1/2 cup YOGURT, LOW FAT
1/2 medium APPLE, CHOPPED
2 tbsp WALNUTS
2 tbsp LIGHT MAYONNAISE
3 tbsp DRIED CRANBERRIES
4 cracker RYE WAFER

Dinner
1.5 cup STEAMED BROCCOLI
4 tbsp LIGHT SALAD DRESSING
1.5 tbsp SUNFLOWER SEEDS
4 oz CHICKEN BREAST, ROASTED
3/4 cup BROWN RICE, COOKED

Snack
1 medium BANANA
1 tbsp COCOA POWDER (UNSWEETENED)
2 cup MILK, 1%
2 tbsp PEANUT BUTTER (NATURAL)
45 gram WHEY PROTEIN

DAILY TOTALS
Calories Total – 3990
Protein - 311
Carbs - 395
Fiber - 64
Fat - 139