Easy-Hard Gainer?

Training
101

Soooooo, I didn’t know there was a part 2 to this article with suggested programming…

http://www.T-Nation.com/article/bodybuilding/training_for_easyhard_gainers_ii

I came up with a 3 day/week program with a push, pull, leg and carry each day
Mon: ramp to heavy 3 on 1st exercise, then 4x5 (w/ ~75%) for next 2 (superset w 1 min rest), then 3 rounds of loaded carries (1 min carry n rest)
Wed: same but heavy 5, then 5x5, carries
Fri: same but heavy 2, then 3x5, carries
First exercise weight increased 5 pounds each time.

Squat, weighted dips, hang clean, yoke
Push press, squat, snatch, overhead carry
Conv Deadlift, bench, weighted chins, farmers
Bench, trap bar dl, curls, bearhug carry

I guess the suggested programming is designed by a professional while mine was made by a history teacher, so maybe ill switch…

102

Since HP Mass has been a big effort more recently, would it now be recommended rather than the prescribed program from the 2nd article?

103

[quote]ns182 wrote:
Since HP Mass has been a big effort more recently, would it now be recommended rather than the prescribed program from the 2nd article?[/quote]

The original HP mass would be a good choice

http://www.t-nation.com/free_online_article/most_recent/look_like_a_bodybuilder_perform_like_an_athlete

104

CT, what would you recommend for someone who is pretty much the opposite of an easy-hard gainer in terms of being slow-twitch dominant, not incredibly lean (but not “fat” either, moreso skinny-fat although many ppl hate that word), and someone with an inefficient nervous system (takes a while to ramp up the nervous system during a workout). would additional isolation exercises help after the main portion of the workout? i feel the additional volume is needed to really stimulate all the muscle fibers and when i don’t do any extra work I can see/feel the muscle losing mass.

part 1: activation- push press, sghp, snatch, clean
part 2: ramp- bench, squats, push press, deadlift
part 3: density- 80% 30 reps in as little time as possible
part 4: isolation- db incline, calves, laterals, pulldowns

105

CT. I have a question; Can I alternate the carries with the 60 sec. abs w.o. and then rest a minute. for 3 to 5 sets, after finish the carries continue with the chins and dips 30 reps to finish.? or it’s better to do first the chin-dips after density and then the carries-abs?

  1. Ramp to max
  2. Density
  3. Carries with abs.
  4. Chin and Dips.
106

[quote]Rickectonomore wrote:
CT. I have a question; Can I alternate the carries with the 60 sec. abs w.o. and then rest a minute. for 3 to 5 sets, after finish the carries continue with the chins and dips 30 reps to finish.? or it’s better to do first the chin-dips after density and then the carries-abs?

  1. Ramp to max
  2. Density
  3. Carries with abs.
  4. Chin and Dips.
    [/quote]

do the chin-dips then do carries-abs… you really don’t want to do chin ups with a messed up grip from the carries and breathing like a locomotive

107

[quote]Christian Thibaudeau wrote:

[quote]Rickectonomore wrote:
CT. I have a question; Can I alternate the carries with the 60 sec. abs w.o. and then rest a minute. for 3 to 5 sets, after finish the carries continue with the chins and dips 30 reps to finish.? or it’s better to do first the chin-dips after density and then the carries-abs?

  1. Ramp to max
  2. Density
  3. Carries with abs.
  4. Chin and Dips.
    [/quote]

do the chin-dips then do carries-abs… you really don’t want to do chin ups with a messed up grip from the carries and breathing like a locomotive[/quote]

thanks.

108

What would be the best approach for a more traditional hard-gainer? I’ve followed the Indigo Hypertrophy Program along with MAG-10 pulsing, Plasma protocol and I’ve had good results. I’ve increase body mass from 175 to 185 lbs while maintaining body fat around 16%.

109

Wondering if the shoulder work of overhead carries would be similar if replaced by turkish get ups? More angles on delt, plus conditioning?

110

[quote]ns182 wrote:
Wondering if the shoulder work of overhead carries would be similar if replaced by turkish get ups? More angles on delt, plus conditioning?[/quote]

I never liked the TGU. It is not like carries and shouldn’t be used as a replacement. If you want to do them (I don’t understand why somebody would want to them other than looking cool), fine, but they are not a replacement for carries.

111

Seems like they make my shoulders feel better… like lunges help me get off the floor while holding my kids and unilateral kettlebell snatches make my back and neck ache less… ill stick with the carries though. I’ve added about 5 pounds and reached a lifetime high of 173. Doesn’t sound much like success for most, but every pound counts for me.

And strength has been good too. Last week I hit a deadlift pr of 405, and completed a pullup challenge at my wifes crossfit gym that consisted of 30 straight pullups (6 types including clapping and muscle ups too)… So thanks!

112

DAMNDAMNDAMN
I wish I had read the articles and this topic one year ago before I began stalling big time around 185.

I’ll do a 6-day 40min maximum split, like another member here : rampup, density (4x8 worked well when I was a noob), basic lifts with carries.

About the Diet : do you stand on the original assumption from the articles with a HUGE 2g/lb protein daily income ? I already asked you about protein daily intake and remember the answer but I hadnt read the whole easy hard gainer stuff. I’m around 17kcal/lb (3300 daily), 60% carbs/20/20 (1g protein/lb)

113

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