This training philosophy works great for me. And I think it will work for almost every trainee in the world because it does not give you a precise plan what to do at each workout...
It shows what a sucessful plan should contain in order to give you bigger muscles, more power and does not overtrain you.
To achieve that you have to train diligently and listen to what your body tells you. You will have to eat more healthy and get enough sleep.
What I will tell you know is not that new but it is more radical than any other program you might have heard of.
In order to get bigger you have to do really basic movements like squats, deadlifts, benchpresses, dips, military presses, rows and chinups and similar exercises. (That is not new
)
Check out http://www.exrx.net/Lists/Directory.html for these exercises. Learn the technique and once you can apply good form in these start by adding about 2.5 or 5 pound every second or third week. If you cannot do this after a few weeks you are doing something wrong like sleeping to less or eating not enough or even training to frequently.
Do each of the listed exercises two times a week or two times every two weeks and try to keep your training time under 60 minutes.
Do not do more than 3 working sets on each lift
Do between 6 and 12 repetitions of each exercise.
Do not go to failure. Just do as many reps you can do without loosing form
Do squats and deadlifts on seperate days
Forget about isolation movements for a long while
Do your exercises smooth and without any cheating
If you feel discomfort like pain in any of this exercises ask a trainer or a skilled bodybuilder if your form is right. If you are doing it right and still have pain go to an equal exercise. (leg press instead of squats or dumbell instead of barbell rows)
Keep you focus to get more iron on the bar at these exercises every second or forth week and add one abdominal exercise at the end of each workout and a calf exercise that you do two times a week.
Add rotator cuff exercise as soon as you can almost benchpress your own bodyweight!
If you want further instructions ask me or go to hardgainer.com and check out the books of Stuart McRobert. They inspired me a lot and my concept of training is based on it.
I like this training because it is short hard and effective. I am able to train less for more and am able to get my other hobbies and occupations done.
Do not get distracted by other training routines or what other people might say. This is a training that can be fit to anyone. And it is especially suited for hardgainers. And what works for them will even work for easygainers but less time consuming than the normal high volume training.
It shows what a sucessful plan should contain in order to give you bigger muscles, more power and does not overtrain you.
To achieve that you have to train diligently and listen to what your body tells you. You will have to eat more healthy and get enough sleep.
What I will tell you know is not that new but it is more radical than any other program you might have heard of.
In order to get bigger you have to do really basic movements like squats, deadlifts, benchpresses, dips, military presses, rows and chinups and similar exercises. (That is not new
)Check out http://www.exrx.net/Lists/Directory.html for these exercises. Learn the technique and once you can apply good form in these start by adding about 2.5 or 5 pound every second or third week. If you cannot do this after a few weeks you are doing something wrong like sleeping to less or eating not enough or even training to frequently.
Do each of the listed exercises two times a week or two times every two weeks and try to keep your training time under 60 minutes.
Do not do more than 3 working sets on each lift
Do between 6 and 12 repetitions of each exercise.
Do not go to failure. Just do as many reps you can do without loosing form
Do squats and deadlifts on seperate days
Forget about isolation movements for a long while
Do your exercises smooth and without any cheating
If you feel discomfort like pain in any of this exercises ask a trainer or a skilled bodybuilder if your form is right. If you are doing it right and still have pain go to an equal exercise. (leg press instead of squats or dumbell instead of barbell rows)
Keep you focus to get more iron on the bar at these exercises every second or forth week and add one abdominal exercise at the end of each workout and a calf exercise that you do two times a week.
Add rotator cuff exercise as soon as you can almost benchpress your own bodyweight!
If you want further instructions ask me or go to hardgainer.com and check out the books of Stuart McRobert. They inspired me a lot and my concept of training is based on it.
I like this training because it is short hard and effective. I am able to train less for more and am able to get my other hobbies and occupations done.
Do not get distracted by other training routines or what other people might say. This is a training that can be fit to anyone. And it is especially suited for hardgainers. And what works for them will even work for easygainers but less time consuming than the normal high volume training.
