What Periodization (and repetition range) is best for causing muscle growth in 3-6 months? What are the more important differences of training for Easy and Hard Gainer?
I believe Westside guys have come up with a periodization bible that should be exactly what you are looking for. It is in the archives. Defranco has a good one I think it is called “Westside for Skinny Bastards”.
From my personal experience, periodizing maximal strength training with structural hypertrophy training…then a short stage of functional strength training, will work for most people.
Rep ranges are assigned by types of exercises utilized, number of exercises, and age of person.
Generally max training ranges from 2-5 reps and 3-6 sets (rest periods nad exercise selection weigh heavy on this.)
structural: 5-12 reps and 2-6 sets
functional: 6-25 reps and 1-4 sets
these guidelines have worked well for my clients.
There are no such things, as hard or Easy gainer, just people whom eat to little;)
In my experience this is variable on the individaul at what they have been doing as of late. Sya you have been concentrating on heavy loads, in the 1-5 rep range for quite some time. With long rest periods, 3-5 minutes. You will get a lot of bang for your buck to change to a higher rep 8-12, or even through in some 20’s. Maybe even throw in shorter rest periods.
Other than that it is still very dependent opn the individual. Their fiber type, all that.
You have to find what works for you.
Hope that helps,
Phill