Description
This article is from the
Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly
and Craig R. Sadler with numerous contributions by others.
1.1 What is a "hardgainer"?
A Hardgainer is a genetically-typical person (if there is
such a thing). To be more specific he/she is born with
no special genetic 'gifts' which enable them to pack on muscle
mass quickly. Such people cannot gain lots of strength using VOLUME
training, but a hardgainer can make impressive gains using less
frequent workouts with considerably less volume.
Estimates of the percentage of the population who are "hardgainers"
range from 60% (Steve Holman, in his book "The Home Gym Handbook"
from Ironman Publications) to 95% (Some writers in HARDGAINER
magazine). The authors of this FAQ believe this percentage to be
at least 85%. On this percentage, maybe we should call ourselves
NORMALgainers? :-)
We grant that some people (the lucky few?) can make great gains
training 4-6 days per week using split routines and lots of hours
in the gym as the pros do. However these people are in the minority,
and hardgainers who use these routines will only overtrain,
_perhaps_ making decent gains at first, but quickly reaching a
frustrating plateau.
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sport, hardgainer, bodybuilding, weightlifting, squats, exercise, overtraining, deadlift, cycle
