2.6 What must hardgainers focus on and what can they ignore?
Description
This article is from the Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly and Craig R. Sadler with numerous contributions by others.
2.6 What must hardgainers focus on and what can they ignore?
The emphasis is progressive poundage in basic exercises, cycling
of intensity, good exercise form, and complete recovery from the
previous workout before lifting again.
Progressive poundage means adding an appropriate weight to the bar
each week. An appropriate weight may be less than the smallest plate
that your gym makes available. Craig's whole body can adapt to 5lbs per
week for most of the cycle, while his biceps can handle 2.5lbs per
week only early in the cycle; later the appropriate weight increment
for curls is 1 lb or _less_ per week. The less you add, the longer
you'll keep adding, whilst maintaining good form.
REP SPEED:
Rep-speed arguments are a waste of time. As long as the weight
is not bounced around, and is in full control, with
very little abuse of momentum, then use whatever rep
speed feels comfortable and then do reps until your
eyes pop out. Basically the authors believe that explosive
training is not advisable, however super-slow training may
hold some benefits for some people (but not the majority).
BREATHING:
Make sure to breathe as often as you need to: breathe in
on the easy part, out on the part that requires most effort.
You may take several breaths between reps if required.
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