Description
This article is from the
Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly
and Craig R. Sadler with numerous contributions by others.
2.3.1 How often should I work out?
Training each lift in the all-out effort that comes at the end
of a cycle would very quickly result in overtraining for most
normalgainers if it were attempted three times a week. Training
each movement once a week while dividing all the exercises into
three separate workouts can be productive, but better still would
be to divide all movements into two separate workouts with several
days for recovery in-between. For the confirmed hardgainer, or at
the end of a heavy Deadlift or Squat cycle, working an exercise
twice in three weeks may be required for full recovery.
Muscles grow in-between workouts after being stimulated by a
specific exercise. What good does it do to perform an exercise
when not fully recovered from a previous session? Showing up in the
gym because one has become "habituated" to bodybuilding has to be
completely thrown out.
A good rule of thumb for the hardgainer is never to train while still
feeling systemically tired. Have one day completely free of
systemic fatigue before training again. While it is still possible to
have some local soreness from, say, Monday's Squat workout, you may
be systemically fine and raring to go for Friday's deadlift session.
"When in doubt do less, not more."
.2 How many sets and reps are required?
The answer to this question can vary from person to person and
certainly changes within the span of a cycle. First, if you know
that you benefit from high reps, low reps, or medium reps, use what
works, but cut your total workload per session to no more than 10
total work (heavy) sets if you use low to medium reps. Do 8 or
fewer work sets if you use high reps. All of this also depends on
how heavy (intense) the work is. The more intense the workout, the
fewer sets that can be done productively.
*When in doubt do less, not more*
There are certain exercises that seem to work best when performed
with high reps; the Squat and the Deadlift fall in this category with
hardgainers getting excellent results with 15 to 20 reps. Training
these two "giant" movements with high reps allows one safely to
correct problems with form early in a cycle that might occur, without
risking life and limb under a super-heavy bar. However, others
prefer low-rep work, not only because it can be easier to do, but
because it can be darn effective in its own right.
There is no rule on the exact number of sets and reps to use. But
try for low volume (10-30 work sets A WEEK) over a few (4-8
exercises).
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sport, hardgainer, bodybuilding, weightlifting, squats, exercise, overtraining, deadlift, cycle
