HIT Training Manual
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Hardgainer HIT Training
High Intensity Training for Hardgainers
Many people think that any skinny hardgainer will need to train with more volume and spend more time training than someone who is not a hardgainer. But this is very far from the truth as getting results for any hardgainer comes from the intensity that you train with and not the volume used.
It is similar to getting a suntan because if you spend three hours in the bright sun around midday you will probably burn red and damage your skin. However if you spend 20 to 30 minutes every day for 6 days you will achieve a darker tan after six days than you would after hours in the sun that just gets you burned.
The reason why your skin goes darker is because of the ultraviolet radiation from the sunlight that stimulates melanocytes deep in the skin that will produce more melanin in order to protect itself. But even when conditions are perfect you will not get a good tan in just a few hours, in takes time.
The point is that not every hardgainer is the same and there are some hardgainers who will respond very well to high intensity training while others will adapt to this type of training a lot slower than others. The workout listed below is a great workout for all hardgainers for the following reasons.
Firstly it is relatively low volume with each body-part getting around 5 sets a week and this can be used to increase the intensity by reducing rest time. Usually a normal hypertrophy routine would have 10 to 25 sets per body-part so this program below gives the option to reduce rest times as you get stronger to stimulate more growth.
For hardgainers training muscle endurance is important because of the slow-twitch muscles in an Ectomorph so this program includes one very high rep set to ensure this is not neglected. The normal 6 to 12 rep range is perfect for muscle growth if strict form is maintained.
The routine below should be done using a tempo of 3-1-1 which means the eccentric, or the lowering, part of the lift needs to take 3 seconds with a 1-second pause at the bottom and then a 1-second concentric portion. The routine is also nicely balanced between pushing and pulling on a horizontal plane.
Tempo 4-1-1 doing 5 sets of 12, 10, 8, 6, and then the last set for 20 reps 90 rest
Only 5 single reps with the 1st rep done with 30-second negative, The second rep done with a 20-second negative and the third rep done with a 10-second negative, and then finishing off the set with 2 normal reps with bodyweight
Military Press Military
3-1-1 tempo 5 sets of 12, 10, 8, 6, and the last set doing 20 reps, all done with 90 sec rest
4-1-1 tempo Incline Biceps Curls to be done as a super-set with Lying Triceps Extensions always doing 5 sets of 10, 8, 6, 6, and the last set for 12 reps, 90 seconds rest
3-1-1 tempo Barbell Shrugs 5 sets of 15, 12, 10, 8, and the last set for 15 reps, 60 sec. rest
Standing Calf Raises
3-1-1 tempo 5 sets of 10, 8, 6, 6, and the last set for 12 reps, 60 sec. rest
Stability Ball Crunches
5-0-5 tempo 5 sets of 5 reps, 15 seconds rest
4-1-1 tempo 5 sets of 12, 10, 8, 6, and for the last set 20 reps, 90 sec rest
3-1-1 tempo 5 sets of 12, 10, 8, 6, and the last set for 20 reps, 90 sec rest
3-1-1 tempo 5 sets of 12, 10, 8, 6, and for the last set 20 reps, 90 sec rest
For the best hardgainer workouts get the new HITMAN High Intensity Training Manual.