2.1 What exercises should I do?
Description
This article is from the Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly and Craig R. Sadler with numerous contributions by others.
2.1 What exercises should I do?
The emphasis on "balance", "proportion", and "symmetry"
for the beginning bodybuilder or hardgainer almost always results
in less than satisfactory gains being made. The goal ought to
be safely building some muscle mass; then when one is able to
move some impressive weight, one can work on the sculpting
and detailing that comes from doing isolation exercises. To
build some size and strength one should work hard over a
period of years on *basic compound exercises*.
Though the basic compound exercises are certainly the
emphasis of this program, there can be additions of small-muscle
exercises like barbell curls and calf raises. Injury-preventing
exercises for the rotator cuff as well as grip work can also be
valuable, even necessary as one surpasses 200 Lbs in the Bench
Press and 300 Lbs in the deadlift for more than 10-15 reps.
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