In just 10 days, an ugly caterpillar turns into a beautiful monarch butterfly. Just imagine what you can achieve if you keep within a month of an ideal diet and an impeccable training program. And now it's enough to dream, it's time to move on to decisive actions and to pour in for one month!
Author: Christopher Smith, Certified Specialist in Strength and General Physical Training
Actually, I've never been the strongest guy in the gym. As a child, I was the smallest student in the class; at the end of school weighed 52 kg, and then this if it was thoroughly drenched. So, when a guy comes to me in the gym and complains that he has already tried everything, and the muscles do not grow, I can say with absolute certainty that this is complete nonsense.
As a rule, in this case, I first of all ask the so-called "hardgainer", which he ate in the last two days. In formulating the question, I am already preparing for the inevitable story of how much he eats, but the trouble is allegedly that his metabolism is too intense. After that, we smoothly go to his training program.
Ultimately, and this is confirmed by many years of experience, multiplied by our own experience in recruiting muscle mass, we always come to the same conclusion: you do not eat enough, eat all kinds of garbage, and your training sucks.
Nobody wants to hear this in your address, but in 9 cases from 10 it's all true. But instead of looking at the truth in the face, hardgainers prefer to blame their heredity on their troubles. It turns out that this DNA deprives them of the opportunity to develop their muscles. Alas, they are forever doomed, and will remain the smallest visitors to the gym.
Or maybe not. For many years I have perfectly mastered the lesson about mourning for my own metabolism. I worked hard in the gym, collecting every pound of musculature by grain, then and there. Do not get me wrong, I became much stronger, and this was my priority in training, but I did not get an impressive amount. However, I tried everything and understood what measures work and which simply waste my time.
After all that has been said, let's break down into three main causes of the failures listed above.
The reason is 1. You do not eat enough
If you call yourself a hardgainer, I can say with 99% certainty that your diet is to blame for this. You either do not eat enough, or you feed your body with all sorts of rubbish. And, most likely, both are true.
For example, in recent years, short-term fasting has become trendy among men. But if you're a puny guy trying to build muscle, this is not the best idea.
So instead of colorfully describing all the delights of short-term starvation in 18 / 6 format and its potential in stimulating muscle growth, it is better to save our time. It's hard – I'm not saying that it's impossible, but it's very difficult, to get the necessary amount of calories when using long hungry gaps.
I understand that no one wants to count calories. Okay, but then you have to learn, at least competently count the macronutrients. My experience says that hardgeyners should receive at least 3 grams of protein per kilogram of body weight, 4 grams of carbohydrates and 1 grams of fat.
Before you, the approximate figures that helped to achieve results for both my clients and me personally. They are not carved in stone, but are excellent as a reference point. If you unsuccessfully try to build up your muscles, it is likely that your diet does not provide you with the above mentioned amount of nutrients.
And this leads us to the second part of the conversation about why a diet can interfere with your progress:
The reason is 2. You eat low-quality products
One of the problems of semi-finished products – that is, poor quality food – is that even with meat (for example, in hot dogs or hamburgers) they are a surprisingly weak source of protein. A little better with carbohydrates and fats, but only to a certain extent – in the end, all this is food garbage.
In a word, if you are trying to get to the "sufficient food" mark, ask yourself: do you really get enough protein? Probably not. But the above norm of protein, 3 gram per kilogram, refers to days without training.
On training days, with the addition of pre- and post-training power, this amount should come close to 4 grams per kilogram. This is quite easy to do, using quality whole foods as a source of protein, which includes whole meat and milk, but not food garbage.
If you actually get enough protein, but still do not gain muscle mass, then you need to pay attention to carbohydrates. Surprisingly, especially given the average American diet, it is in this issue that many fail. We were so often told that we should concentrate on protein intake, that we completely forgot about the importance of carbohydrates. The general condemnation of carbohydrate-rich foods only aggravates the situation. Meanwhile, a balanced intake of carbohydrates not only fuel your workouts, but also replenishes glycogen reserves, and this lights up green light for muscle growth.
After you put in order the intake of carbohydrates and proteins, check if the amount of fat in your diet corresponds to the needs. Food fats are very important for the endocrine system, and it is very difficult to increase muscle if there is not more testosterone in the body than a teenage girl.
Reason 2 (a). Your training food is not good enough
The timing of nutrients before and after exercise is especially important if you are trying to gain muscle mass. You're already drinking a post-training protein cocktail, and it's great, but what about pre-training meals?
The best pre-training complexes for mass recruitment
The muscle detonator in the pre-training formula!
The inclusion of a pre-training cocktail is important for two reasons. First, it increases the number of calories and protein in the daily diet, and this is strongly encouraged when it comes to recruiting mass. Secondly, it charges your body with amino acids and carbohydrates, which will be needed for the upcoming training. I found that for many a simple inclusion in the diet of the pre-training complex was a long-awaited turning point.
Intra-training nutrition, that is, nutrition during training, is another often underestimated element that helped many to propel muscle growth. Be sure, sipping amino acids during the training session will have a great effect on recovery, but it can also affect muscle growth. And every desperate hardgeiner must wind it all up to his own good!
And, of course, after training you must give the body protein. Not only a cocktail, but also normal food. And all business!
The reason is 3. Your training program sucks!
I do not know what the guys take offense at – when they are told that their food sucks, or when it's about training. In my opinion, it is approximately the same.
Hey, no one wants to admit that doing something wrong. And this is normal, especially when it comes to men. But if your training does not work, you will have to admit that, perhaps, they are not effective enough. The training puzzle consists of many fragments, each of them may not be in its place, but we will concentrate on three main mistakes.
If you cross the threshold of the gym, you immediately rush to straighten your arms in a slant on the triceps, after which you go to the rise on your toes sitting, which means that you are doing everything wrong. The choice of exercises is the most important aspect of strength training. Choosing unsuccessful exercises, you doom yourself to the lack of results. The vast majority of the exercises of the training program should be represented by multi-joint basic movements, for example, squats, various versions of deadlift, overhead presses, lying, pulling and pulling presses.
I made whole programs in which I used nothing but these movements. In the program below (yes, there will be a program! I'm here not only to pick on you) you'll find tips on how to choose effective exercises. Note how much basic movement there is in it, and how little isolating exercises.
2. Invariable number of repetitions
Varying the number of repetitions is, perhaps, the basis of the training program. Your body quickly adapts to a certain number of repetitions, so if over the years you do 3 on 10, this can be one of the reasons for the lack of results.
An effective program requires the use of a differentiated number of repetitions to develop different strength qualities and the elaboration of all muscle fibers. In the meantime, we are talking about the number of approaches .
3. You are using the wrong amount of load
The amount of training load is the number of approaches and repetitions for each exercise. If the volume is small, the result can not be said. Overdo it – and do not have time to recover or, worse, get hurt. Suppose you vary the number of repetitions – you do vary, do not you? In this case, you must change the number of approaches you take to spur adapting processes.
Variants of the number of sets and repetitions for hypertrophy
4 Set x xNUMX Repeat
5 Sets x 5 Repeat
4 Set x xNUMX Repeat
4 Set x xNUMX Repeat
3 Set x xNUMX Repeat
7 Sets x 3 Repetitions
Let's argue as follows: if you are doing an 3 set on an 4 repeat, the total number of repetitions in the exercise is 12. Do you think you can build muscle with some 12 repetitions? Yes, not in life! But if you make 6 on 4, you will approach the score area.
The golden rule is that if you do 25-40 repetitions somewhere, you enter a zone of muscle growth that allows you to pour in a month. Of course, the rule is not iron: you can drop to 15 or go up to 50. However, it is the area between 25 and 40 repetitions that is considered the "golden mean".
As you can see, you have plenty of room for maneuver, which means that there are a lot of ways to develop musculature in the gym.
The program "How to pump up for a month"
By this point, you should have learned three things: you have to eat, gravitate and then eat again. But what about really productive strength training? The program below is based on four strength training sessions per week: two days are allocated for the upper body and two days for the lower body.
This monthly training is based on a full set of heavy, basic movements with a differentiated approach to the number of repetitions. This guarantees you maximum involvement in the process of musculature, the development of various strength qualities and the elaboration of all muscle fibers.
In conclusion, I would like to focus on the latter approach. As a rule, I advocate avoiding refusal as long as possible. Too frequent work to failure is the right way to drop the results. However, well-planned work to the limit can be one of the best things that you can do in the gym.
In this program, I recommend the last approach in most exercises, especially in the main exercises, to perform until a technical failure. This means that you can not perform another repetition with the right technique yourself. In other words, if you needed an insurer – even if he just got your fingers under the bar – you need to stop. Without assistance, you will not have to repeat a single repetition.
With proper nutrition, everyone will be able to collect 2-2,5 kg per month, and there is no reason to doubt it. Be sure to monitor body weight for 4-x weeks. If you do not move in the right direction, change the diet. You do not need to count calories, but you definitely should have an accurate idea of what exactly you consume.
And for girls such a program is available?)
And in a week 4 days in a row you need to practice and 3 days of rest or try to do exercises every other day?
After 1 day, alternating
Is not it too hard to do sit-ups on the first day and get cravings? I do not want to do anything after the stanovoy.
What do you think about hormonal boosters
1. Is it possible to increase the number of sets and decrease the number of repetitions for example 6 sets by 6 times? 2. and the break between sets how many minutes should it be? 3.Me 45 years, 2 hours of training for 3 times a week is not harmful? Thank you
It is desirable to do just a greater number of repetitions in one approach. This training takes from 45 minutes, and up to 1 hours.
What can replace the lifting of the trunk in the simulator, the approach to the bench with the bar and the extension of the legs in the simulator?
Is this for girls fit? I want to get pumped 🙂
Excellent article, thanks for the detailed information, good site!
My experience says that hardgeyners should receive at least 3 grams of protein per kilogram of body weight, 4 grams of carbohydrates and 1 grams of fat.
Is this the daily rate?
Week 2 -> Day 3. Lower body exercises are not described.
What is a superset? Can you give an example? For example, if on this program I made an approach to the Romanian camp on 1 day and without rest abruptly to go to the bench with the bar? and so 2 exercises on the 1 approach without rest? Rest only after 2 approaches different exercises?
Yes, the supertet is performed as follows: the first exercise, immediately followed by the second, and after a short rest. More in the article about supersets
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