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Lifting Rep Range Rules for Building Muscle

Rep Range Rules for Building Muscle


“Man, this pump is insane,’” said Alex. “I think my muscles are already growing from that last set.”

 
I looked at him, doing my best Dwayne Johnson people’s eyebrow impression.

“What?” Said Alex, sipping his coffee while looking puzzled by my facial expression.

I offered my two cents: “Did you hit heavier lifts early in your training, or just chase the pump all day?”

“No, why would I bother lifting heavy?” replied Alex.

I sighed. Not wanting to sounds like a condescending meathead, but not quite succeeding, I smirked and said, “You know that’s not the best way, right?”

Deflated, Alex rolled his eyes and flipped me off.

“Sorry bro, ” I replied. I explain ed that high rep ranges and chasing the pump are important, but they aren’t the only thing you should chase to build muscle.

Alex said he thought he should just do sets of 10-15, with drop sets, timed sets, and high volume because “that’s what all the muscle magazines and bodybuilders say .”

Alex was wrong. I let him down gently. And I told him the same thing I’m about to tell you.

If you’re trying to build muscle, you need a variety of rep ranges to improve strength to get stronger and improve your ability to build muscle. That means you need to get strong so you can lift heavier weights for a higher number of reps, then add volume.

High rep ranges and chasing the pump are important, but they aren’t the only thing you should chase to build muscle. That means you need to get strong so you can lift heavier weights for a higher number of reps, then add volume.

You should spent the majority of their time using big lifts like squats, for 4-6 sets of 5-8 reps per set, building both strength and muscle.

 

To start you training, low rep sets (1-5 reps) should make up 20-25% of your total training for maximum muscle building.
Sets of 1-4 are important for skinny guys looking to build muscle. By loading up a heavy barbell and executing big lifts like squats, you’ll improve the function of the central nervous system (CNS). Skinny guys aren’t sufficiently strong to really benefit from tons of high-rep, pump training.

Instead, it’s better to focus on building strength for a while. And that’s true even if you are more interested in bolding muscle than strength

via GIPHY
I can’t make it more clear: For most guys,the fastest way to get bigger is to get stronger.

If you want to build muscle, you must force your body to adapt and grow. Consistently adding weight to the bar is essential.

Over time, more strength lets you use heavier weights with more volume, which then gets your bigger.

That’s not it, either.

“Intensity builds immensity” – Kevin Levrone

 

Lift with explosive intent on every rep of your big exercises.  Meaning, once you start reversing the motion on your squat, do it with as much acceleration as position.

Pick 2-3 compound exercises per week like squats, deadlifts, presses, or rows and increase strength. Control the eccentric (negative of the lift), and explode on the concentric (the way up) portion.  Use heavier weights each week, and track your progress. 

Hammer the Moderate Rep Sets

 

Five to eight reps per set is the sweet spot for skinny dudes, and you should spend at least 50% of your training here.

Yes, the lower rep sets I mentioned before are great for building strength. But, the moderate rep sets let you to train compound exercises for strength and provide enough time under tension (TUT) to stimulate muscle growth.

In the case of moderate rep sets, you’ll more specifically target myofibrilar hypertrophy while getting stronger in big lifts.

Myofibril hypertrophy, sometimes dubbed “ functional hypertrophy,” is muscle growth that relates directly to the breakdown and re-growth of muscle fibers.

This should make up the majority of your training. Pick 2 compound exercises during each workout for 3-4 sets of 6-8 reps on multi-joint lifts. Squats, lunges, pull-ups, dips, bench presses, deadlifts, and rows are all awesome.

Mix in some High Reps 

This rep range (10-15 reps per set) should be used to finish off your training, and make up a very small part of your training.

Training with more reps per set gives you the sleeve-stretching pump that makes you feel huge after lifting, bro.
The higher reps that create metabolic stress and muscular damage that makes you feel huge is important, but it really works best after you’ve gotten pretty damn strong.
Those high rep, long duration sets, create muscular damage and metabolic stress.  The metabolic stress is basically bunch of metabolites that float around from repeated muscular contractions that tell your body to stimulate growth.

But, it’s a little different than the myofibrillar hypertrophy we talked about before.

Instead, we call it sarcoplasmic hypertrophy.

Sarcoplasmic hypertrophy deals with storing more glycogen in your muscles, making them look bigger. If you really want to get yoked, add high rep work isolation work in 10 minute blocks at the end of your training. Consider this icing on the cake for any lagging muscles.

Sparingly Use Ultra High Reps

Ultra high-rep sets build on the same principles as the high rep sets mentioned before.

Greater time under tension, muscle damage, and metabolic stress to build muscle.
These come in the form of “sexy” methods like drop sets, timed sets, and finishing exercises. While the muscle damage and feeling of accomplishment is pretty high after these sets, so is soreness.

 

 Don’t we want soreness?

Not necessarily.

While some soreness is okay, too much may limit training intensity and frequency in future workouts. If you lift so hard with drop-sets at the end of a workout Monday, and can hardly move on Wednesday, you’re wasting your time. Seriously. Use ultra-high rep sets very sparingly, as to not conflict with training frequency, and building strength.

Wrap Up

Most of us know someone like the Alex mentioned at the banning of this article.

Maybe you even see him in the mirror when you get up in the morning.

Or maybe you were in his shoes 5-10 years ago.

I know I was.

Either way, it’s important to understand rep ranges and how they help you optimize your muscle building.

More often than not, you probably need to spend more time building strength, then the majority of your time lifting with 6-10 reps per set.

Do Less, Do it Better, and Achieve More.

 

Four Hardgainer Cardio Solutions

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I think you’ll agree with me when I say:

Conditioning is the most overlooked aspect of building athletic muscle, especially for skinny dudes. After all, you need to do is eat, hoist huge weights, and eat some more and you’ll easily build muscle.

Or is it?

In today’s post, I’ll show you how to escape from hardgainer hell and improve your conditioning while simultaneously building high-performance muscle.

Building slabs of high-performance muscle isn’t just lifting and crushing your diet—you need specific conditioning for hardgainers for optimal muscular development, workout efficiency, and overall health.

What’s the point in being strong and jacked without the ability to use or sustain your athleticism?

conditioning for hardgainers

Yea, gaining mass is hard work, and along with the hard work comes a fear of over-conditioning and as a result, stalling muscle growth. Don’t fall for the belief that conditioning will zap your training to the detriment of your health and athletic performance.

When it’s all said and done the real badasses are strong and well-conditioned machines, not just muscular.

Don’t be like most scraggly hardgainers who avoid conditioning like it’s an Ebola-laced napkin. Your gains won’t hemorrhage out of all your orfices, far from it.

I’ve been around the block and spent my time as a hard-gainer. I’ve done moderate steady state cardio, kept volume super-low, and even skipped conditioning completely.

As a result, I’ve grown a smidge bigger, but I always lose athleticism, and gain a ton of fat.

Drop the “conditioning keeps me small” sob story—it’s time to maximize your training with well-planned and precisely executed conditioning. With these four conditioning methods you’ll build renewed athleticism and get jacked with minimal fat gain in your escape from hardgainer hell.

1) Low Volume Sprints

 Option One: Sprints Before Lifting: 

Sprinting before lifting is ideal for improving performance in athletes and potentiating the nervous system for heavy lifts and explosive training. This comes with a risk vs reward trade-off as sprinting done before training should be enough to spark the nervous system yet low enough in volume and intensity to not fatigue the body and hinder lifting ability.

Moreover, sprinting is a technical movement that needs practice. The most most nuerally demanding and explosive exercises need maximum focus and energy and thus, must done first in a workout.

That’s why jumps get scheduled before Olympic lifts or heavy strength work. The neural demands of sprints need full focus and energy for maximum performance at the beginning of your workout.

Perform low volume, short distance sprints before training rather than long-duration sprints when you’re already gassed and fatigued. Two days per week perform five sets of 10-20 yards with walk-back recovery and adding one sprint per week is ideal.

This way, you’ll condition the body to high velocity, high impact movement without excess stress and training volume to interfere with your gains. 

hardgainer conditioning

Option Two: Sprints at the end of your workout:

I’m a huge fan of sprints, agility drills, and movement skills, but there’s a catch:

Performing any coordinative skill under excess fatigue runs the risk of engraining a poor movement pattern and subsequent injury.

In other words, sprinting while exhausted from your hardgainer training is a great pop yo’ hammies, especially if you haven’t sprinted in ages.

While sprints are obviously a great exercise, and not inherently “bad” or dangerous, they’re a skill that requires mechanics and practice before piling on tons of volume, a process to which most gym rats aren’t willing to dedicate time.

That said, sprints as a conditioning tool do them with sub-maximal speeds and on a hill or incline. Using an incline and submaximal speeds prevents over striding and most hamstring related injuries.

If you go with this option sprint two days per week on a treadmill or hill. Don’t worry about the specifics; work your ass off for 10 minutes with 5-10 second sprints and 30-60 second rests. Increase your speed before the jacking up the incline to technique.

            Do your Sprints:

As a performance coach first I prefer sprints before any lifting because of the neural demands mentioned above. Being strong is important, but being athletic is more about movement than just being strong in the gym.

Without a base of movement it doesn’t matter how strong you are, inefficiencies in movement will hold back your high performance training.

Sprints fire up fast-twitch fibers and potentiate your nervous system for greater muscular recruitment and strength to keep your strong and shredded as you escape hardgainer hell.

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 2) Conditioning Complexes

Before going any further there is a clear distinction between complex pairs and conditioning complexes.

Complex pairs use a heavy strength movement and an explosive lighter movement in sequence to improve explosive performance. Complex pairs are an advanced training method for elite sports performance, which I covered in depth here on elitefts.

When it comes to conditioning I’m referring to barbell complexes: A series of major movement patterns performed in-series without rest. Better yet, complexes only take 5-10 minutes at the end of your workout to keep you lean while you get big and jacked.

Regardless of strength levels I’d recommend starting with an empty barbell. Speed and full range of motion are more important than weight. Besides, adding too much weight will hinder your recovery and conflict with the rest of your intelligent programming. Move as fast as possible through each exercise (with good form, ahem) and without putting the bar down. Your heart will be pulsating through your t-shirt, your lunges will scream, but damn you will be glad you did these.

“Rookie”

  • deadlift 4×12 rest 0
  • hang clean 4×12 rest 0
  • Military press 4×12 rest 0
  • front squat 4×12 rest 60-90 sec
hardgainer conditioning
http://www.flickr.com/photos/jaredpolin/4560294699/

“The Olympian” 

Hang Snatch 3×10 Rest 0

Push Press 3×10 Rest 0

Hang Clean 3×10 Rest 0

Front Squat 3×10 Rest 0

Front Squat Reverse Lunge 3×10 Rest 0

High Pull 3×10 rest 60-90 sec

**Note: If you don’t know how to properly perform these exercises avoid this sequence. Never perform exercises without proper training, but even more with overhead lifts such as the Olympic lifts.

“The Widow Maker”

Overhead Press 2×10 Rest 0

back squat 2×10 Rest 0

reverse lunge 2×10 Rest 0

hang clean 2×10 Rest 0

front squat 2×10 Rest 0

  • bent over row 2×10 Rest 0
  • Romanian deadlift 2×10 Rest 0
  • Front Squat lunge 2×10 Rest 0
  • biceps curl 2×10 Rest 0
  • front squat hold calf raise 2×10 Rest 90-120 sec

Complexes are an ideal conditioning tool for hard-gainers once per week because they’re of short duration and high-density. As a result, the conditioning affects span beyond the immediate workout because of exercise post-oxygen consumption (EPOC). In other words, your heart rate stays jacked up for greater cardiovascular benefit to keep you leaner while your building muscle.

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3)Jumping Rope

Hardcore exercises like sled pushes and sprints get all the glory, but one old school tool doesn’t’ get the attention it lightly deserves: the jump rope.

Jumping rope is low impact and not-overly catabolic—two huge factors in recover for hardgainers. Beyond that, jumping rope is safer than most conditioning drills for two reasons.

First, jumping rope is a self-limiting exercise: to jump rope without failing you must stay in an aligned, joint stacked position while moving, forcing your trunk to stay engaged and resilient under the load of movement. If you miss mess up, welt your calves or triceps, or catch a toe, the exercise ends. All of this makes it extremely unlikely to over-do it; and, even better, nearly impossible to incur injury.

Second, jumping rope is a low-impact movement, despite a high number of foot strikes. Here’s why this is important for us formerly skinny guys: the lower impact does not create a hyper-catabolic environment that will erode your precious hypertrophy like other repetitive impact exercises. In other words, you will get shredded without about dropping lean body mass.

For hardgainer conditioning Double-Unders and the Runnin’ Man are my two go-to conditioning drills with each being performed twice per week with at least 48 hours between workouts.
So, if I did double-unders as my focus on Monday I would wait until Wednesday or Thursday until my next jump-rope conditioning session.

Double Unders:

Exactly like it sounds—whip the jump rope two times in a row with one singular jump. Work up to sets of 10 and use a lighter rope, like the Cross Rope Burn set. Rests 30-60 seconds and continue on for 10-15 minutes or until your lungs and calves explode, your choice.

Runnin’ Man:

No, you don’t need the Running Man outfit Arnold wore in the movie, but that will increase your anabolism 400%. Fact. Seriously, I’m kidding. But, seriously.

Run in place while skipping the rope. Not only will this improve your coordination, it’s a deceptively tough conditioning workout. Go for time and work up to 10-15 minutes of continuous “running.” The impact is far less than your traditional steady state cardio or plodding along on the treadmill.

 

As it stands, the jump rope is the ultimate low impact tool for accelerated fat loss, conditioning, and improved athleticism for hard gainers.

Tweet: Build muscle and stay lean with this training tip : http://ctt.ec/41bCa+

4) Sled Work

I’m a huge proponent of sled-work as a conditioning tool. Hardgainers are terrified of conditioning exercises overloading their recoverability and zapping their hypertrophy.

Besides building muscle, sled work gets better: 

Sleds have no eccentric stress—the stress incurred on the “negative” of resistance training exercises that causes the most muscle damage. For this reason, the volume accumulated with sleds won’t hinder recover to the same extent as other training methods.

Once the force applied to the sled exceeds that needed to overcome friction all muscular actions are concentric, resulting in increased total training volume and thus, increased protein synthesis for muscle building. For this reason, sled work is great to improve conditioning and muscle building without stressing the body past its recoverability.

In other words, sleds are a top tool to help you minimize fat gain and improve conditioning—especially if you’re a hustlin’ hardgainer with muscle building ambitions.

Hardgainer Cardio Solutions

It’s important to prioritize weight training as it’s the driving force for muscle building. Regardless, well planned conditioning is imperative to improve work capacity, improve athleticism, and keep you lean while you’re bulking. Conditioning one to three times per week, but absolutely no more.

Sample Conditioning Routine

Monday: Upper Body Training
Tuesday: Lower Body Training+ Sprint work

Wednesday: Off or Jump Rope

Thursday: Upper Body Training

Friday: Total Body Training + Sled Work
Saturday: Off

Sunday: Off 

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Wrap Up:

The hard to swallow fact is you still need some conditioning even if you’re looking to gain mass. Hypertrophy training is no reason to get fat and out of-shape—it’s a cop out for laziness and poor planning even for the locked in hard-gainer.

Train with these four conditioning methods you’ll build renewed athleticism and get seriously jacked with minimal fat gain in your escape from hardgainer hell.

 

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[A variation of this article was published on T-Nation]

The Best Cardio for Skinny guys

5-Ways-Skinny-Bastards-Can-Add-Muscle

What you Need to Know:

  • Neglecting conditioning might help you you grow a smidge bigger, but at the cost of poor athleticism, and gaining enough marbeling around your abs to make a T-Bone steak cringe.
  • Sprinting before lifting is ideal for improving performance in athletes and potentiating the nervous system for heavy lifts and explosive training.
  • Complexes use major movement patterns in succession to challenge the cardiovascular system and muscles under fatigue in ten short minutes.
  • Jumping rope is a low impact exercise to preserve muscle mass while improving footwork and conditioning.
  • Sleds provide additional training volume without undue eccentric stress, preserving your recoverability.

All you need to do is eat, hoist huge weights, and eat some more and you’ll build muscle and become a jacked and diesel beast, right?

No.

As simple as it sounds escaping from hardgainer hell isn’t easy, especially if you want a body that’s athletic and shredded at the end.

Steady state cardio, endless exercises classes, and skipping cardio altogether aren’t options—they’ll just lead to skinnier with less muscle, and in the case of skipping cardio altogether, skinny fat and un-athletic and getting crossed over by 50 year old men at the local YMCA.

cardio for skinny guys

Contrary to popular media, your muscles won’t rot off at the mere sight of a treadmill. Your strength won’t erode and leave you crumbling under a barbell. Don’t be like most scraggly hardgainers who avoid conditioning like it’s an Ebola-laced napkin.

Conditioning is still vital to optimize athleticism, workout efficiency, and overall health.

In my latest article on T-Nation I cover the Best Cardio for Skinny guys to improve your conditioning, athleticism, and preserve your precious muscle.

 Continue Reading Here

P.S. Are you a Skinny Guy Looking to Gain Muscle? Here are Five Ways to for Skinny Guys to add Muscle

P.P.S. And here’s exactly How to Eat to Build Muscle: Escape From Hardgainer Hell Nutrition Guide

 

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