Lose Weight > Common Sense To Lose Weight > Common Sense Article > Bodybuilding Training For Hardgainers - Unique Approach To Training For Massive Muscle Gains!
Bodybuilding Training For Hardgainers - Unique Approach To Training For Massive Muscle Gains!
I was always wondering why my friends were getting bigger in the gym while my muscles did not respond to training as much as I would expect. Then I realized that as a skinny hardgainer I will have to do much more than just "train hard" and "lift heavy" - as many of the bodybuilding "gurus" and magazines would advice. After a bit of research about ectomorph body type I realized there are many genetic challenges hardgainers have to overcome in order to be able to build muscle.
One of the reasons why hardgainers struggle with "getting bigger" is a higher ratio of type one muscle fibers in hardgainer's body. In general, there are several types of muscle fiber in our body, but the two that we deal with the most are type one and type two muscle fibers. Type one muscle fibers are your endurance related fibers (e.g. marathon runners have a higher ratio of type one muscle fibers). At the other hand, type two muscle fibers are the ones you get your power from, these are explosive power type fibers. The way hardgainers should target these two muscle groups is completely different than what a "normal" bodybuilding program would suggest!
Other reason for very slow (if any) muscle growth is the fact that hardgainers are biologically challenged when it comes to neuro-muscular communication, which results into poor muscular response and slower muscle building process. In other words, when you're working out and lifting weights, your type two muscle fibers are much harder to target. Research has shown that only 20 to 30 percent of them are actually hit by your heavy lifting training! That is why the "lift heavy approach" does not really work for hardgainers.
So what advice would I give to skinny guys that do not want to be disappointed seeing all their hard work gone to waste?
One way to overcome the hardgainer's training challenge with targeting type II muscle fibers is to gradually increase your body's neuro-muscular communication throughout your workouts by using a "Rest Pause" format. This format is used in many different variations. The aproach I am going to show you might be a bit controversial but it is definitely worth trying because it can greatly magnify your bodybuilding results:
- Pick up a weight that is about 50% of your one-rep max
- Perform 5 repetitions and then rack the weight
- Wait 10 seconds
- Perform another 5 repetitions and rack the weight again
- Wait 10 seconds
- Perform another 5 reps & so on...
By gradually increasing overall workload in your sets with this twisted "Rest-Pause" format, you will slowly activate your Type II muscle fibers. The ten second rest periods will give you just enough time to catch your breath and regenerate energy for the following set. This technique dramatically improves neuro-muscular communication and results in 3 times better muscle growth.
When applied correctly, this "advanced" bodybuilding training technique is actually the HOLY GRAIL for hardgainer training.
Enjoy and lift smart!
Andy Mikulka
One of the reasons why hardgainers struggle with "getting bigger" is a higher ratio of type one muscle fibers in hardgainer's body. In general, there are several types of muscle fiber in our body, but the two that we deal with the most are type one and type two muscle fibers. Type one muscle fibers are your endurance related fibers (e.g. marathon runners have a higher ratio of type one muscle fibers). At the other hand, type two muscle fibers are the ones you get your power from, these are explosive power type fibers. The way hardgainers should target these two muscle groups is completely different than what a "normal" bodybuilding program would suggest!
Other reason for very slow (if any) muscle growth is the fact that hardgainers are biologically challenged when it comes to neuro-muscular communication, which results into poor muscular response and slower muscle building process. In other words, when you're working out and lifting weights, your type two muscle fibers are much harder to target. Research has shown that only 20 to 30 percent of them are actually hit by your heavy lifting training! That is why the "lift heavy approach" does not really work for hardgainers.
So what advice would I give to skinny guys that do not want to be disappointed seeing all their hard work gone to waste?
One way to overcome the hardgainer's training challenge with targeting type II muscle fibers is to gradually increase your body's neuro-muscular communication throughout your workouts by using a "Rest Pause" format. This format is used in many different variations. The aproach I am going to show you might be a bit controversial but it is definitely worth trying because it can greatly magnify your bodybuilding results:
- Pick up a weight that is about 50% of your one-rep max
- Perform 5 repetitions and then rack the weight
- Wait 10 seconds
- Perform another 5 repetitions and rack the weight again
- Wait 10 seconds
- Perform another 5 reps & so on...
By gradually increasing overall workload in your sets with this twisted "Rest-Pause" format, you will slowly activate your Type II muscle fibers. The ten second rest periods will give you just enough time to catch your breath and regenerate energy for the following set. This technique dramatically improves neuro-muscular communication and results in 3 times better muscle growth.
When applied correctly, this "advanced" bodybuilding training technique is actually the HOLY GRAIL for hardgainer training.
Enjoy and lift smart!
Andy Mikulka
Related Articles
-
Understanding Weight Loss: How to Lose 20 Pounds by Walking
Walking is a great way to lose 20 pounds for many reasons, and knowin
-
The Truth Behind The Portland Weight Loss Plan
Weight loss this is probably the biggest challenge among the people s
-
Weight Loss Self Hypnosis: Does It Work?
Lose weight without feeling hungry? Lose the desire to over eat? Stop
-
Get rid of Belly fat for the Six Packs
People always complain that all the effort they put on their abdominal
-
All That You Need To Understand About Healthy Weight-loss
The most successful, healthy weight loss plans will require you to eat
-
Why You Need To Be In Good Shape?
You can only discover easy ways to lose weight in the event you t
- DON'T MISS
- You Have Enough Stress In Your Life; Dont Let Exercise Add To It
- Useful Steps To Lose Weight
- Pregnancy Weight Loss
- Top 3 Tips For Eating Less
- Melting away More Fat Quickly
- Before After A New Look At New Years Resolutions
- The Best Weight Loss Exercise Interval Training
- Effective Weight Loss Natural Tips You Must Not Ignore
- Weight Loss Supplements: Good and Bad
- Emotional Eating is a Hoax: Part 1
