An Easy Hardgainer Workout Plan

Hardgainer System

Hardgainer Workout

I'm going to show you a training program that will develop muscle quicker than anything you've ever tried before - all in less than 30 minutes a evening.

And get this - you'll train every other evening!

How cool is that :)

While this simple technique operates for each body, it is particularly effective with skinny hardgainers. You know, guys who can't gain weight even if they hook themselves up to an IV dripping pure whey protein shakes into their veins!

The following are the main concepts that you'll come to know, realize, and love:

* We'll stick mostly to compound movements that hit multiple system parts at the same time. No isolation exercises here (for the most component).
* two-4 sets per physical exercise, depending on your encounter.
* 6-10 reps are greatest for adding size.
* We'll set you up on a a couple of-way split program that functions wonders.
* Instruction is done on Monday, Wednesday, and Friday (or some other variation that gives you each and every other morning off from instruction).

There will be a "Training A" and a "Training B" - merely alternate the two every training.

Here's the plan:

Workout A

* Squat
* Calf Press
* Tricep Extension
* Barbell Curl

Work out B

* Bench Press
* Pull-down
* Overhead Press

As you can see, the split consists of a "Legs & Arms" morning for Training A and a "Torso" evening for Training B. Do two-4 sets of 6-10 reps for each and every exercise above.

You ought to be capable to get via either workout in much less than 30 minutes. If you can't, you're resting too long in between sets.

The goal with each and every training is to push just a little much more weight than the last time.

I suggest you use this system for 4 to 6 weeks and then go on a maintenance regimen for a few weeks (two to 3 weeks). You can discover much more about this certain strategy at the Stair Step Teaching Program web site.

Remember that eating and recovery have to be done proper in order to make any gains in muscle size.

For more information about how to train yourself out of being a hardgainer, take a look at The Hardgainer's Manifesto.

Reference: Extreme Hardgainer

Building a Bigger Chest

by Bill Davis

http://www.muscle-build.com

One of the body parts that every aspiring weight trainer wants to build right away is the chest! Every kid wants to build that giant Arnold Schwarzenegger upper body, and the pecs lead the way (literally).

For most beginners, the pecs grow pretty fast -- at the beginning. But then things take a turn for the worse. In some cases, the chest development stops altogether. One of the reasons is that the supporting muscles, like the delts and triceps, bear most of the brunt of the heavy bench presses that most weight trainers perform.

If you do not do your chest training right, you will never feel any stress on the pecs. This article will help you build maximum tension in the pectorals by using some simple techniques.


Pre Exhaust Super Sets

First off, get used to supersets! These aren't your normal supersets, though. Nope. These are "pre-exhaust" sets designed to put serious stress on the chest by first performing an isolation movement followed immediately by a compound exercise.

Here's how it works. Perform a set of flat-bench flyes with a weight that allows you to do 6-8 reps. Immediately jump into a set of heavy flat-bench presses or inclines.

Lighten Up!

Another way to place maximum stress on the pecs is to take some weight off the bar. Yeah, you read that right. Often, when trying to lift maximal or near-maximal weights, we forget about feeling the chest work and instead focus on moving the weight.

I sincerely believe that you must push heavy weights to build mass. However, much more importantly is lifting a weight that you can feel.

A very impressive bodybuilder with a massive chest back in his day was Serge Nubret. He was known for his super power in the bench press, having the ability to press over 500 pounds. However, he rarely trained in the bench with more than 300-350 pounds. He made this "light weight" feel much heavier by concentrating on the feeling of the movement rather than the successful completion of a max rep.

So take some weight off the bar and start feeling your pecs work. Your chest will grow again if you do.

Loosen Up

When doing really heavy bench presses, we tend to tightly grip the barbell. It's a natural response. But try to loosen your grip a bit; you'll find that by doing so, you'll get more pec involvement and considerably less tricep and shoulder involvement. This tip goes hand-in-hand with using a lighter weight to feel the pecs working.

If you want to learn 7 more tips and techniques for building a bigger chest, check out How to Feel Your Pecs Actually WORK When You Do Chest Training.

Originally published on SearchWarp.com for Bill Davis Saturday, May 01, 2010

Article Source: Building a Bigger Chest

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New Muscle-Build.com User Forum

I wanted to let you know that I've opened up a new user forum over at Muscle-Build.com. Join up and enjoy the benefits of a tightknit community, where users share their experiences and ask questions. It's really a great support system for anyone wanting to build muscle, lose body fat, or improve athletic performance.

Check out the Muscle-Build.com User Forum today!

Bench Press Blueprint: How to Blast Your Bench

If you want to build a bigger bench press, and you know you do, then look no farther than Bench Press Blueprint. In it, a record-holder in the bench press, Dave Delisle, tells you exactly what he did to improve his bench press from 300 pounds all the way past 500 pounds!

All in less than a year!

I co-wrote the Bench Press Blueprint with Dave, and I'm proud of how it turned out.

I know that when I was a kid, all I wanted was a big bench press. Now you can do it without all the trial and error. Do what Dave does by following his blueprint and you can build a killer bench, too!