| always wondering why my friends were getting bigger | | | | So what advice would I give to skinny guys that do |
| in the gym while my muscles did not respond to | | | | not want to be disappointed seeing all their hard work |
| training as much as I would expect. Then I realized that | | | | gone to waste? |
| as a skinny hardgainer I will have to do much more | | | | One way to overcome the hardgainer's training |
| than just "train hard" and "lift heavy" - as many of the | | | | challenge with targeting type II muscle fibers is to |
| bodybuilding "gurus" and magazines would advice. | | | | gradually increase your body's neuro-muscular |
| After a bit of research about ectomorph body type I | | | | communication throughout your workouts by using a |
| realized there are many genetic challenges | | | | "Rest Pause" format. This format is used in many |
| hardgainers have to overcome in order to be able to | | | | different variations. The aproach I am going to show |
| build muscle. | | | | you might be a bit controversial but it is definitely worth |
| One of the reasons why hardgainers struggle with | | | | trying because it can greatly magnify your bodybuilding |
| "getting bigger" is a higher ratio of type one muscle | | | | results: |
| fibers in hardgainer's body. In general, there are several | | | | - Pick up a weight that is about 50% of your one-rep |
| types of muscle fiber in our body, but the two that we | | | | max |
| deal with the most are type one and type two muscle | | | | - Perform 5 repetitions and then rack the weight |
| fibers. Type one muscle fibers are your endurance | | | | - Wait 10 seconds |
| related fibers (e.g. marathon runners have a higher | | | | - Perform another 5 repetitions and rack the weight |
| ratio of type one muscle fibers). At the other hand, | | | | again |
| type two muscle fibers are the ones you get your | | | | - Wait 10 seconds |
| power from, these are explosive power type fibers. | | | | - Perform another 5 reps & so on... |
| The way hardgainers should target these two muscle | | | | By gradually increasing overall workload in your sets |
| groups is completely different than what a "normal" | | | | with this twisted "Rest-Pause" format, you will slowly |
| bodybuilding program would suggest! | | | | activate your Type II muscle fibers. The ten second |
| Other reason for very slow (if any) muscle growth is | | | | rest periods will give you just enough time to catch |
| the fact that hardgainers are biologically challenged | | | | your breath and regenerate energy for the following |
| when it comes to neuro-muscular communication, | | | | set. This technique dramatically improves |
| which results into poor muscular response and slower | | | | neuro-muscular communication and results in 3 times |
| muscle building process. In other words, when you're | | | | better muscle growth. |
| working out and lifting weights, your type two muscle | | | | When applied correctly, this "advanced" bodybuilding |
| fibers are much harder to target. Research has shown | | | | training technique is actually the HOLY GRAIL for |
| that only 20 to 30 percent of them are actually hit by | | | | hardgainer training. |
| your heavy lifting training! That is why the "lift heavy | | | | Enjoy and lift smart! |
| approach" does not really work for hardgainers. | | | | |