Description
This article is from the
Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly
and Craig R. Sadler with numerous contributions by others.
1.4 What kind of results/gains can a Hardgainer expect?
A common experience when an overtrained person switches to a hardgainer-
style workout, is for rapid gains initially (4-8 weeks). This would
mean being able to add 5-10 lbs on the 'big basic' exercises (Squat,
Deadlift, Rows, Bench Press etc.) each week, along with 2-5lb
increases on the smaller exercises such as the Arm Curl etc.
After this period the gains slow down to 1-2lbs poundage
increase each week for a further 4-8 weeks, after which the gains
stop. It is here where we apply 'intensity cycling' (see Section 3).
Basically this involves working on lighter weights (80-95% of
your best poundages) for 3-4 weeks without going to failure so as
to allow your body to recover. It also prepares your body for further
gains of 2-5lbs each week in the next cycle.
Writers for the magazine HARDGAINER (such as Stuart
McRobert) believe that an _advanced_ hardgainer can reach (and surpass)
300lbs in the bench, 400lbs in the Squat, and 500lbs in the classic
style deadlift a.k.a the bent-legged deadlift, at LEAST for single
reps. This is called the 300-400-500 level. Many of the writers for
HARDGAINER (commonly abbreviated to just HG) are much stronger than
this level, for example in 1992 Stuart McRobert deadlifted 400lbs
for 20 reps!
However, these goals are NOT unconditional: they are based upon
an advanced hardgainer, who did not start too late in life and who
has no serious structural or injury limitation, who trains diligently
and very seriously for several years.
In other words, being a hardgainer does not mean being
unable to get extraordinarily strong; it just means having to work out
in a different way to get to this level.
Since Frank started doing Hardgainer-style workouts over two years ago
here's the progress he made:
March 92 February 95
Deadlift 100x10 307x15/335x8
SL Deadlift 50x10 243x9
Shoulder Press 77x8 143x6/90x20/160x1
Pulldowns 110x8 198x8/220x3
Leg Press 260x10 400x35
Squat 100x10 209x15 (I only began to do this lift
again in the last year)
BTW, by March 92 he had already done two years of more-conventional
workouts, so he was no beginner and he had used up all of his
"beginner-gains".
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sport, hardgainer, bodybuilding, weightlifting, squats, exercise, overtraining, deadlift, cycle
