HOW SKINNY PEOPEL BUILD MUSCLE ?

HOW SKINNY PEOPEL BUILD MUSCLE ?

                 

    

         Hardgainer dedicated! After the previous story about how to dry and get rid of the fat I have received several requests from people who are faced with the opposition of the problems. Ie people who are very difficult to gain weight, not lose it. Most often in our harsh world of these people are called dryschami, or use other more politically correct expression hradgener. Essentially it does not change, however. Who are hardgainer? These are the guys and girls who have difficulty gaining weight and slow to respond to the training. In fact, many Methodists strength training, consider that most of these people in gyms. Only a very large percentage of people not seeking quick results in muscle growth. And most have to fight for every kilogram. My name is Denis Borisov, and if you are one of those who saw friends exclaim: "train? You ??? "Then this story is for you.
hardgainer
 
              So, who is easy to increase muscle size and strength, and for some it is a big problem. The first is easiest to do by virtue of their Champions genetic advantages. Notice I said about the possibility, not that it always happens. In fact, it turns more often the opposite: the person who has everything for success, is not interested in achieving it. And on the contrary, the guy with the hideous genetics for the recruitment of muscle mass - is more focused towards the goal, and often it reaches. However, this is a topic for another transmission. Now talking about something else: people are different in terms of heredity. If your ancestors often travel great distances and gatherers ate, your genetics will be less appropriate for bodybuilding, genetics than the guy whose ancestors were in the same region and hunted large predators. This is just an example. You must understand that for the survival of our species, nature has developed different characteristics in various representatives of our species.
Almost always, if you have no ability to fast muscle gain, you have other equally important from an evolutionary point of view ability. For example, a hardgainer can very often show an excellent aerobic endurance (because their ancestors had to overcome great distances regularly). Furthermore hardgainer often boast low fat in the body. And this is all a priceless thing, because even the minimum amount of meat that attains such a man will look very impressive due to low body fat.
Hardgainer I?
  
                 Almost any beginner if you ask who he is, then the answer is certainly hardgainer. After all, I rise so slowly pancake. You understand that it is not. Fear has big eyes and dreams. No matter how many people did not get, it seems that small and slow. And although there are a few practices, but they are relative. Ie specifically say you can only watch you and your reaction to the training.
I usually look at the thickness of the bones and muscles in the first place. For example, if a person can grasp his wrist thumb and index finger, then it means that his bones are thin enough. Or, if a person bends his arm at the elbow and between the end of the biceps and forearm can shove two-dri finger, he has short muscles. These figures are relative. A person may have thin bones, but a wonderful response to muscle strain and it is in these athletes then turns very aesthetically pleasing physique (like Flex Uillira) of the thin bones. Short muscles can limit the maximum development in force, but a person can have a powerful ligaments, as Franco Colombo.
Then I look at the amount of fat in the human body. If a person has a lot of stocks, the more often it is better adapted to the work force than a person with a minimal amount of fat. Again, most often, but it is not a fact. In front of me there can be a classic mesomorph with long muscles, fat (or thin) bones and a minimal amount of fat. This lucky man will be very easy to gain lean muscle mass from strength training.
 
             Therefore, the last, the most important criterion is becoming human reaction to strength training. If a person can regularly add weight to the working strength exercises, then he has a good ability to set the strength and muscle mass. But if not, then he hardgainer. Again, it is important to assess that the "patient" did everything right in the first place. And that happens more often so that people are not trained properly (no diary, no progression of loads, without the normal mode), and justify their failures of his "not fortunate genetics" hardgainer. That's why I do not like that word. But secondly, the possible intermediates. In its pure form types (mezamorf, endomorph and ectomorph) are very rare. Therefore, clinical cases hardgainer ectomorph - very rare in nature. Typically, the types of mixed. In short, all people hardgainer in some sense. The whole question of degree hardgenerstosti.

Power loading for hardgainer
 
            If you train in a classic case of four times a week or more, and can not, at least once in two weeks to add weight to the projectile. This means low ability to "digest" the power load. And you should reduce its volume and frequency. That is, you need to do less exercise and exercise less often. Because your recovery capabilities do not allow you so quickly "to drive a steam locomotive." Continuing in the same vein, you quickly get into the abyss of overtraining and then progress at all stops for a long time.
Symptoms of overtraining:

• • No (or slow) growth forces.
• • Fall in force uprazheniiyah
• • Insomnia
  
• • Poor appetite (loss)
• • loss of strength and fatigue
• • Weight Loss
• • Loss of immunity
• • increased heart rate at rest days

Recipe from "disease" - a week of rest (excludes power load. Then are starting to train significantly reducing the volume and frequency of the load in the hall.
 
        Features training hardgainer.
 
         Since the body digests hardgainer bad load power character, you need to reduce the volume of the load. Ie train less frequently and do each workout less working approaches and exercises. Clearly, in such a restricted list, we can not afford to make the wrong choice of exercises. We need only those exercises that are proven to be effective, and those exercises that easily follow the progress of the load. We are talking about basic exercises with free weights, you understand. Here's your basic set:

• • squats,
• • deadlift,
• • bench presses,
• • presses overhead,
• • thrust and pull-ups,
• • dips;

 
         Regarding the frequency of training, most often makes sense to try to train the muscles once a week or three times in two weeks. Not more! In any case, your training split should be drawn up so that after the training day was certainly a day of complete rest. Like this.

  1. 1. Mon. feet
  2. 2. Watts. ------
  3. 3. Avg. Spina Biceps
  4. 4. Thurs. ------
  5. 5. Fri. Delta Chest Triceps
  6. 6. Coll. ---------
 
        Very good rule for chronic hardgainer - not train until systematic feel tired. Once fatigue has passed, wait another day, only then proceed to the workout. For example, if you crouch on Monday, and fatigue is just a medium, it is necessary to do the back or Th Fr ...
"If in doubt, do less, not more."
 
How do sets and reps per exercise?
 
       These themes were two separate release. In general, I can advise you to do 6-10 repetitions at a moderate pace, if you are a beginner. 2-3 working approach in the 1-2-uh exercises. In this case, if there is any doubt it is better not dosolit than overdo. Your main goal: to stick to low volume strength training. That is, less exercise, sets and reps in heavy basic exercises.
How such a program might look like in practice?
 
Mon. (LEGS)

• • Squats 3 posted. + 2-3 × 6-15
• • Dead Rod posted 2 + 2-3 × 6-10
• • Press twisting 3hmaks. 

CP (back BICEPS)

• • Pull-ups posted 2 + 3 × 6-10
• • Thrust rod in hooded. Posted 2 + 3 × 6-10
• • Wake up pc. on BMD. 3 posted. + 3 × 6-10

PT (chest DELTA matrix)

• • Bench pc. lying 3 posted. + 3 × 6-10
• • Bench pc. standing posted 2 + 3 × 6-10
• • Spin. Posted 2 bars + 3 × 6-10

           This is just an example. Load as you see very little, but very basic exercises. Your goal: to try to increase the weight regularly in these exercises. Strictly speaking this is a basic principle of muscle growth. About This Hotel was a story that can see.
All right. As if you have not practiced enough and like quality is not restored, is bound to come a time when the weight added would be very difficult. And this is the main problem. Hardgainer how to solve it? Let's just say this is the main task of any athlete, just hardgainer increasingly faced with it because of their genetics. And decisions can be a lot. Someone starts using chemistry and who is looking for a natural solution. And the best natural solution to this issue is the periodization (cycling) loads.
cycling load
 
          It is not possible to constantly work on the aisle, if you do not use steroids. Your body, its systems and muscles need rest. Therefore, there exists a circuit in the sport of cycling load. After a few weeks you are running at the maximum you need to dramatically reduce the load and achieve within a few weeks of the state, which I call "controlled rastrenirovonnostyu." This is a difficult step because it takes place in the opposite side from moving forward. But it is extremely necessary in order to further you could make two steps forward. To explain this method, there are many reasons and facts. I will not bore you with listing them. Just see my story about the rules GROWTH, or take my word: it works!
 
How to do it?

• • reduces weight to very easily and work in the familiar repetitions (though we can do much more)
• • At each workout gradually add weight workers
• • The closer we get closer to its maximum working weight, the more small "step" in the use of training weights (add less and less)
• • The longer we stretch the process of approaching the maximum, the longer we will be able to progress after its passage
• • The smaller the increment, the more we will be able to do them after overcoming maxims mind
•   Example. You press 110 kg to 6 times and can no longer, that would not have tried.

  1. Week: 50 kg x 10 reps (2-3 business approach)
  2. Week: 65kg X 10
  3. Week: 75 x 10
  4. Week: 85 x 10
  5. Week: 90 x 10
  6. Week: 95 x 8  7. Week: 100 x 8
  8. Week: 102.5 X 8
  9. Week: 105 x 6
  10. Week: 107.5 X 6
  11. 11. Week: 110 x 6
  12. Week: 112.5 X 6
  13. Week: 115 x 6
 
              Basically, if you do not get to deviate from the plan and do not climb instead of 115 kg, 120 in the desired day, then such progress can last very long because of the inertia typed. The main thing is not to climb popered Batko in hell.
 
                 Recovery mode and recreation
            Questions recovery and rest are particularly acute for the hardgainer. Because of the peculiarities of their genetics such people should carefully observe the rules of supply and recreation. They are known to all. But I recall the main.

• • Do you need a lot of complex carbohydrates and animal protein
• • Calorific value must be greater than that of ordinary people
• • Fractional food (eat 6 to 12 times a day)
• • Eat necessarily after exercise (simple carbohydrates + fast proteins)
• • At night, be sure to eat cheese or drink a dose of long protein
• • Sleep at night 10 hours. Ideal would be to add 1-2 hours in the afternoon.
• • less nervous and less running. Save power and energy.

                 Well, if you were born without the ability to quickly gain muscle mass, it's not a reason to throw up. Actually, as I said you are likely to have other advantages (little fat, thin aesthetic bone). Personally, I am now if I was offered the choice of being endomorph or ectomorph, would choose exactly dystrophic hardgenera ectomorph because of the benefits that it receives after the pump up. I tell you quite frankly that, my friends.
HOW SKINNY PEOPEL BUILD MUSCLE?...