Professional Documents
Culture Documents
Getting The Most From This Manual..... 5 Meet The Muscle Nerd.............................................................................................................. 7 Cycling Your Training.............................................................................................................. 10 Introduction...................................................................................................................................... 11 Meet The Ectomorph................................................................................................................. 14 7 Reasons Why Your Hardgainer Genetics Suck!......................... 16 A Hardgainer Reality Check....................... 28 Hardgainer Nutrition................................................................................................................... 33 Insulin And The Hardgainer.......................................................................................... 34 Protein.................................................................................................. ................................... 35 Dietary Fats............................................................................................................................ 37 Carbohydrates.................................................................................................................... 38 Nutrient Timing................................................................................................................... 40 DONT Count Calories!...................................................................................................... 44 Hydration................................................................................................................................ 47 Hardgainer Training................................................................................................................... 48 The HPX Workout................................................................................................................ 49 Progressive Load Training............................................................................................. 61 Sub-Failure Training......................................................................................................... 65 Carb Cycling.......................................................................................................................... 68
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A Word From The Nerd... Hey there! Yep...thats me on the left and after completing my books, I always like to go back through and make sure Ive covered every single point I needed to. And when I do, I ALWAYS find several areas where I feel a little extra emphasis is needed (or just a great stop to crack a joke or two)! So from time to time youll see my smiling face pop up just to add a comment or two (or 50) to be absolutely sure you understand the material and how to implement it youre your own program for some SERIOUS RESULTS!
Ok, I think that about does it and if youre ready to begin your hardgainer training then I am Lets get started!
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And ironically, besides actual combat training, Ive also received specialized military training as a Master Fitness Trainer and Weight Control Specialist where I discovered some of the most advanced training concepts ever devised. My follow-on career after the military has led me on a never-ending search for the true secrets of fitness and the yet-to-be-discovered breakthroughs that lay out there, just WAITING to be revealed. And Ive made it my goal to not only unearth the most cutting edge advancements in the scientific world of muscle building and fat burning...but also to SHARE them with my loyal clients who have found my programs to be so powerful. Heres a look at some of my other programs based upon my research...
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www.AdvancedMassBuilding.com
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Jan Mar: I slow down on mass building and start to burn more fat while continuing to build muscle. Optimum Anabolic s natural
hormone triggering is a great choice as it does double duty for building muscle and burning fat. I also sometimes slip in a muscle-specific specialization program (like Underground Chest Training Secrets) to bring up lagging body parts.
Apr Aug: I like to stay super lean through the summer and start burning fat early to avoid muscle loss at low body fat levels. My
Combat The Fat program takes me all the way through summer at 6% body fat and shredded abs! You can still build muscle...but its NOT your primary focus if you want to get to very low body fat levels.
Sep Dec: Time for total mass building with either Hargainer Project X or Advanced Mass Building Secrets to start stocking up on
some serious muscle again!
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Now you know why I like to stay away from forums. Theyre FILLED to the brim with knuckle-dragging morons who have no clue what theyre talking about. Actually, these two experts are pretty much just regurgitating what 95% of the other experts are touting as definitive hardgainer advice. They say that youre not training hard enough... They say you just arent eating enough food... They say that youre not getting enough protein... They say youre not taking the right supplements... Well guess what... They have no clue what theyre talking about! Im no psychic, but my guess is that youve probably already been busting your ass pretty hard in the gym, havent you? Im sure youve found that even eating pizzas and milkshakes 12 times a day still leaves you frustrated as you step on the scale only to find that your metabolism has burned off all those extra calories and youve still not gained a pound. And lets not even get started on how much moolah youve wasted on miracle supplements that were supposed to FINALLY allow you to pack on some serious muscle, right?
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My guess is that youre probably about ready to just give up because, well lets face it...you just have a high metabolism and youll NEVER look like the other guys down at the gym, right? WRONG! So if youre killing yourself in the gym...eating like a pig...and popping more pills than your 90-year old grannythen why the hell isnt this advice working for you? Is the answer REALLY that you need to work even HARDER and eat even MORE? NO! My research has revealed that the traditional old skinny guy advice hasnt been working for a reason. A very good reason! Its because youre different! Yes...you! Your body isnt like the bodies of those idiots in online forums who claim that youre not as big as them because youre too much of a wimp. In fact, theres a LOT about you thats different than the average gym rat on a quest to layer on stacks of muscle to strut around the beach during the summer. And understanding THAT is the key to overcoming your challenges! So lets dig deeper, shall we?
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Ok first the BAD NEWS... By the time youre done with this chapter, youll most likely feel like theres just no way in hell you could EVER hope to put on a single ounce of muscle. But the fact is...you probably feel that way already, right? Thats ok though because I know that you HAVENT given up hope yet or you wouldnt have picked up this program now, would you? Youre placing your anabolic future in my hands and just praying that I have a few answers for you that will help you FINALLY overcome your frustrating genetic challenges.
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And fortunately, I DO have some answers for you that will end that frustration once and for all. Well get into those answers soon enough but thats NOT the reason for this chapter. You see, in order for me to lead you down the path of finally becoming one of the head-turners at the gym, you FIRST must know exactly WHY youre a hardgainer...WHY your genetics suck...and WHY you havent been able to gain weight. This is absolutely CRUCIAL because once you know all these WHYs, only THEN can I show you why Im so excited about my Hardgainer Project X training program! In short, HPX was scientifically designed to absolutely obliterate each of the limiting genetic factors that exist in your body! All of the fathead advice youve been getting about how you simply need to train and eat like the pros doesnt take into account the critical component that your body wont REACT to your training and nutrition the same way others do. But now for some GOOD NEW S... Ive personally witnessed that using these techniques over an extended period of time, you can actually reverse your genetics! Thats right...REVERSE your genetics so you no longer have to worry about waking up the next morning with less muscle than you did when you went to sleep! In essence, youll be conditioning your biological structure to hold on to all that muscle that youre going to be building. Ill explain more about how this works later on but for now, if youre ready, I say we begin the genetic research into WHY youre a hardgainer so we can quickly get to the training, eh? It all begins with 7 Reasons Your Hardgainer Genetics Suck!
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This is why, although its not always the case, a lot of hardgainers can often be more active, and excitable, because their body is constantly looking for an outlet for stored up energy.
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During times of stress, such as low calorie intake or over-exertion, your body releases CATABOLIC HORMONES to start breaking down muscle tissue in an effort to balance out your energy levels. Now we are all biogenetic individuals, right? So for naturally athletic body types (ie. Mesomorphs), their endocrine system is tipped toward the anabolic end of the scale and their body NATURALLY gains muscle with little effort...and they can keep it on with no problems. Unfortunately for YOU, hardgainer, YOUR endocrine system has a higher ratio of CATABOLIC hormones which is why you have such a hard time not only BUILDING muscle...but also holding on to any weight gain you achieve! This is why you get so frustrated when you finally see some gains on the scaleonly to find them W ASTE AWAY a week later! But theres still another problem Remember, being a hardgainer, your body is completely DOMINATED by your Sympathetic Nervous System, including your ADRENAL GLANDS. Your adrenals are responsible for the production of the hormone adrenaline and are also instrumental in the production of the hormone DEHYDROEPIANDROSTERONE (DHEA), and are key in the production of the anabolic hormone TESTOSTERONE. All sounds good, right? I mean, any knucklehead whos ever opened up a muscle mag can see just based upon the supplement ads thattestosterone = MUSCLE! But unfortunately, your adrenals ALSO manufacture the catabolic hormone, CORTISOL! Cortisol is your bodys stress hormone and is catabolic because under chronic stress, your cortisol levels INCREASE and this in turn DECREASES your production of DHEA The result? LESS production of anabolic hormones like TESTOSTERONE! SO...if your body is experiencing ongoing stress, either the type youre used to thinking of such as problems at work, in school, at home, in your relationships, and so on,) OR...
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your TRAINING is too extreme and your body isnt given a chance to recover properly... then you can quickly EXHAUST your adrenal glands, INCREASING your production of cortisol while DECREASING anabolic hormones! On top of this (as if things werent bad enough, right?), high levels of cortisol can ALSO trigger fat storage! A Word From The Nerd... Ever heard of skinny fat guy syndrome? This is when you have a small bone structurelittle musclebut a big old BELLY! It HAPPENS! And I know that some of you reading this know EXACTLY what Im talking about, dont you?
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A Word From The Nerd... You see, its almost as if YOUR muscles speak a different language. You can go to a foreign country that doesnt speak your language and if youre trying to ask directions to a bathroom and they dont understand you, SHOUTING your question at them ISNT going to get them to understand any better. You have to SPEAK their language to get the answer youre looking for, right? Same goes with building MUSCLE!
While other body types have a clear communication line between the central nervous system and muscle tissue, YOUR muscles dont accept growth signals very easily and end up not responding as much as they should from the training message youre sending them. Its like youre demanding 10 lbs of muscle and they think you said 1 lb of muscleso they respond accordingly. Whats worse (seems like theres always a worse, eh?), since YOUR central nervous system is easily overloaded, your CNS has a tendency to reach maximum capacity EARLIER in your training than other bodybuilders. This means that you can easily OVERTRAIN a lot sooner and actually begin to increase your catabolic hormone levels at the same time as not communicated properly with your muscles and endocrine system about your need to build more muscle.
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The two types that were most concerned with when it comes to putting on mass as a hardgainer are called your TYPE 1 (also known as your slow twitch fibers) and your TYPE 2 (known as fast twitch fibers). Type 1 slow twitch fibers have a lot of blood flow and contain more cellular mitochondria (your cells power center) to produce energy for a long period of time but with very little force. This is why theyre considered more endurance focused and very useful if youre a marathon runner. Fast twitch fibers are just the opposite because they can contract a LOT stronger and quicker than slow twitch fibers since they contain a lot more Creatine Phosphate to regenerate your muscles energy cycle during short, intense sets. In other words, your Type 2 fibers are your POWER fibers and theyre your prime movers for HEAVY training like when youre going for your 1 REP MAX on a squat or bench press! Now, because of these extreme differences between muscle fiber types, in order to properly target each one for growth, you have to attack them differently in your TRAINING as well. Because of their characteristics, Slow Twitch fibers (Type 1 of which you have a LOT) respond best to HIGHER REPS with LOWER WEIGHTS (or pumping type sets of 8-15 reps). Over time, this pumping type training forces your muscle fibers to increase in thickness and increase the number, size and density of capillaries to supply more blood to your muscles based on the increased demand from your training. Problem is, this type of training does very LITTLE to stimulate your Type 2 muscle fibers. You see, your fast twitch muscle fibers respond best to very HEAVY weights and much LOW ER REPS (like in the range of 4-6 reps per set). Now when it comes to gaining weight as a hardgainer, BOTH of these muscle fiber types are important and for different reasons. For example, training FAST TWITCH fibers the right way actually creates more micro-tears in the muscle cells which in turn stimulates growth and will help you quickly gain more STRENGTH since thats their primary role.
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Also, research has shown that fast twitch fibers are able to withstand the bodys natural catabolic process better and therefore will stick around longer after youve built them up. But lets not discount the value of your Type 1, slow twitch fibers While 1s are more geared toward endurance related sports because of their long term energy production, they also have the ability to aid you in building up your muscles. You see, because of their large blood flow capacity yielding a massive pump, high-rep volume training increases oxygen and nutrient uptake into muscle cells while actually working to increase muscle SIZE by expanding the blood pathways for fuller muscles. Cool, huh? But theres a little problem here Its true that each person has a body comprised of ALL of the different types of muscle fibersbut different body types have different RATIOS of these two fibers. Some people are built more like oxen and have a higher number of the fastgrowing FAST TWITCH fibers (2s). These are your Endomorphs and Mesomorphs and this is the reason why they find it easier to build and maintain muscle. So guess where that leaves YOU YepYOU, my dear hardgainer, have a higher ratio of SLOW TWITCH muscle fibers which is why youre built more like a marathon runner than an Olympic sprinter. And THIS is where your major challenge comes in because while Type 1s do have the highest long term potential for size increases because of the pumping type training and the continuous increase in blood flow. But your Type 2s are perhaps even MORE important because they respond much quicker... bring you more strength gains which can help you get an even bigger pump from your high rep training... trigger a larger testosterone release from the specific type of training involved. So what does this mean?
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It means that YOU have LESS of the faster-growing/longer-lasting Type 2 fibers to build stimulate for growth and hormone enhancement. While you would think that all youd need to do is just train heavy and stimulate what fast twitch fibers you DO have (and this is what many so-called experts have been spouting out for advice), combined with your reduced storage of Creatine Phosphate and poor neuromuscular communication, you never effectively target your Type 2 fibers during your workout. In fact, research has recently proven this as weve now discovered that only about 20-30% of a hardgainers fast twitch muscle fibers are even activated in any all-out set! A Word From The Nerd... By now you should begin to see exactly WHY the camp of experts whove been stating that the way hardgainers should train is heavy, heavy, heavy and the camp thats been saying you need to go for the pump, pump, pump ...BOTH are missing the boat! YOU are stuck smack dab in the middle of training methods with neither one fully addressing your individual challenge of being able to target BOTH your fast twitch AND your slow twitch fibers. While this is the whole basis for my 4-Week Mass Gaining Cycle I revealed in my best-selling program Advanced Mass Building (www.AdvancedMassBuilding.com), in Hardgainer Project X, were going to dig even DEEPER into microtargeting your muscle fibers by incorporating a unique training method that is SPECIFICALLY tailored toward your individual challenges. In fact, Ive uncovered a unique training system that will allow you to activate BOTH types of muscle fibersin the SAME SET! More on that as we get closer to your HPX Workout Guide!
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Ectomorphs, in this hyper-aroused state, have an even higher demand for nutrients, energy requirements, and body tissue repair, much of which takes place at night while you sleep. You see, while during the day your body is trying to be catabolic, ruled by cortisol and adrenaline, its at night that your body makes the shift to a more anabolic state with a natural increase in testosterone and growth hormone. In other words, this is your bodys time to rest and recoverand therefore the absolute BEST time to build muscle! But hardgainers, because of your highly activated sympathetic nervous system, suffer more from insomnia and dont sleep as DEEPLY, which burdens your ability to maximize growth while you sleep and can quickly lead to OVERTRAINING. A Word From The Nerd... This is important because were not only talking about how LONG youre able to sleep. We also have to look at the QUALITY of sleep youre getting and even the TIME you go to sleep! It all affects your hormone balance and ability to sustain muscle growth momentum.
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The lower the pH reading on the scale, the more ACIDIC a substance is and the higher the number, the more ALKALINE. The fact is that we cant sustain long periods in either too acidic or too alkaline an environment, but our bodies generally operate in a slightly acidic environment and it fluctuates throughout the day based upon several factors including diet and exercise habits. Unfortunately ectomorphs appear to have a higher probability of being systemically more acidic than other body types. Why would this make a difference? Well, if you havent seen the tie-in yet, acidic means that a substance, in this case the fluids in your body, lean toward being a mild acid. And acid eats away at things, right? Well that includes living cells in your organs, arteries, and yeseven your MUSCLES! A Word From The Nerd... Think of this principle in the same way as acid rain affects a forest. The rain, made more acidic from pollution, soaks into the forest ground and is absorbed into the trees through their root structure. This acid then eats away at the tree from the inside out, eventually devastating an entire forest!
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In fact, having an overly acidic system for long periods of time are now being attributed to most degenerative diseases such as Cardiovascular Disease, Cancer, and Diabetes. While its in your best interest to look at this problem as a serious health risk, our focus for the moment is on how being acidic robs you of muscle. You see, from the food you eat to even every contraction of your muscles as you lift a barbell at the gym, youre constantly creating acid in your bodyand its completely NATURAL! Our bodies are actually DESIGNED to buffer out this acidic environment to keep us alive and healthy. Your challenge is that you require MORE buffering than other body types because of your natural acidic tendencies and THIS is yet another reason why you find it hard to KEEP muscle on your body. Fortunately, this is actually quite an easy problem to remedy! A Word From The Nerd... Let me guessyou signed up for this program to feel like there was finally some HOPE that you could overcome your genetic curse but after reading only ONE CHAPTER, you now feel that building muscle is an utter IMPOSIBILITY, right? No worries mate! As I said earlier, now that we KNOW the inherent challenges your body type faces with building muscle we can blast each one of these limitations to smithereens! In fact, I took into account EVERY SINGLE ONE of these obstacles you face when I designed the Hardgainer Project X program. Ive integrated the EXACT training, diet, and supplementation factors necessary to finally help YOU take control of your ability to build REAL MUSCLEand keep it on as long as you like! So if youre ready to join the battle, Im ready to lead you! Lets get to it
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However, I want to point out that your INDIVIDUAL results will of course vary depending upon your own bodys genetic makeup and the effort you put into the program. For a more realistic goal, set your target at a gain of .5 lbs of lean muscle gain per week. This will yield a gain of 2 lbs per month or 24 lbs a year with continued commitment. A Word From The Nerd...
Now my hunch is that youre going to blow past this goal, but I also dont want you to be discouraged if youre only seeing an extra 2 pounds per month. For many skinny guys, this is still a MAJOR IMPROVEMENT over what theyve accomplished in the past!
Now, HOW are you going to accomplish all of this muscle gain? Well the program Ive designed and tested is jam-packed with what I call Ecto-Anabolic Expanders designed specifically for stretch the ectomorphs muscle-building capacity to levels never before realized! And before we jump into the actual training, lets go over a VERY IMPORTANT jumpstart Expander that will absolutely make or break your success You see, if youre truly an ectomorph, the first rule of thumb when it comes to your weight gain program is to FORGET about Build & Burn bodybuilding programs that suggest building muscle and burning fat at the SAME TIME. Your initial goal is to simply GAIN WEIGHT. Yes, that probably means putting on some body fat as wellbut not too much. Now thats not to say that you WONT be able to lean out while putting on muscle it DOES happen to some ectomorphs who have a body type that isnt that far off from that of a mesomorph.
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But compositionally, if youre underweight (say 10% or lower body fat levels) then you lower your bodys anabolic capacityand in order to do this, you NEED to gain some more body fat. Even pro bodybuilders on steroids understand that the best way to build new muscle is to focus on mass building FIRST so they have a larger anabolic window to play with and see FASTER and BETTER response from their training before beginning to lean out as they get closer to competition season. But dont worryIm not going to let you become the pudgy guy at the beach. Just like pro bodybuilders, once we slap on some slabs-o-muscle to your frame, THIS is when you can switch your focus to fat burning in order to gradually reveal your 6 pack. Your goal should be reach about 12% body fat to allow yourself that musclebuilding buffer zone and open up your anabolic window. Some of you reading this book may already be here while others will have to STRUGGLE to get there. No worriesyou WILL get there and the key is to NOT try to make it happen overnight. Trying to gain too much weight too quickly WILL add more fat than you want and what YOU are looking for is a gradual process that rides right on the edge where you calorie surplus is mainly going to muscle-building with a little left over that gets stored as fat. If you were to try to cut it too close and NOT gain the extra fat, then youd most likely short circuit your mass gaining and not optimize your true potential to build muscle.
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A Word From The Nerd... Again, I have to make sure you understand that your goal is not to GET fat! 12% body fat is actually pretty lean and if youre one of the guys whos naturally very, very skinny, this is going to make you look morewellnormal. If youre already AT or even ABOVE 12% body fat, then youll simply monitor your follow up readings to adjust either your training or your nutritional program accordingly to stay at around the 12% level.
Always rememberour goal is to increase your anabolic window that will automatically allow you to build more muscle. How we get you there is a precise combination of TRAINING, NUTRITION, and yes...SUPPLEMENTATION to help you push your anabolic boundaries wider and wider apart. Nutritionally, you need the right combination of nutrients at the right times and in an amount sufficient enough to fuel your workouts and feed new muscle growth. Training wise, our challenge is to activate your bodys dormant muscle fibers and stimulate growth of lean muscle mass. In supplementation, youll shotgun past all the worthless supplements that are screaming at you to give them a try, promising miracle growth, and learn the best choices that fit your specific challenges. So first, lets go ahead and tackle how youre going to FUEL all that new muscle growth
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But I ALSO have a little trick up my sleeve for you thats proven to work especially well for hardgainers. Ill explain that in just a bit but for now, you MUST understand one thing... For the hardgainer, it all comes down to one word...INSULIN!
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A Word From The Nerd... This is why endomorphs on the other end of the scale, who are ruled by insulin, gain so much weight in both muscle AND fat! But for YOU, if your blood sugar drops too low, you dont produce ENOUGH insulin to be anabolic. Too MUCH blood sugar and once your muscle cells are filled up with the excess, your body will turn it into fat for easy storage.
So our goal in the HPX program is to increase your bodys sensitivity to insulin in the RIGHT ways so that we can jam pack your muscle cells with tons of nutrition that will feed your muscle growth. And our first step is to talk about the role of each of the macronutrients in this mission since they ALL do play a role. And dont worry...this is NOT going to be some snooze-fest because there are actually some surprising revelations for each of these nutrients that I know youre going to find interesting. Lets start with PROTEIN...
Protein
Protein is known as the building block of muscle which is why so many guys have been downing bucket after bucket of protein powder under the misguided notion that more is better. The purpose of taking in ENOUGH protein is to achieve what bodybuilders call a positive nitrogen balance. Nitrogen is a chemical element found in protein so a positive nitrogen balance simply means that the body is taking in more protein than its excreting through sweat and your bathroom activities. Unfortunately, getting enough protein is only PART of the equation and for hardgainers, its also part of the PROBLEM.
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Let me explain WHY... When you consume any food or drink, your body requires energy just to digest and use that food. This is called a foods thermic effect because it burns calories while its being digested. Of all the macronutrients, PROTEIN is by far the most thermic. Also, because your muscles ARENT primed to synthesize all that protein youre dumping in your body, its being burned up for energy so fast that its jacking up your metabolism more and more... ...completely DEFEATING the purpose of what youre trying to accomplish in the first place. A Word From The Nerd... This is ALSO why all the expert advice telling hardgainers to consume more and more protein is pretty idiotic! SO...basically weve hit the too little too much puzzle... ...too LITTLE protein and you dont have enough maintain a positive nitrogen balance to rebuild muscle and gain mass... ...too MUCH protein and you jack up your metabolism, making it harder to gain mass. Whats the solution? Its simple
Your goal is to consume just enough of the right KINDS of protein to stay in a positive nitrogen balance without having to stuff yourself like a PIG. Now this is most likely going to be LESS than what youre used to hearing you should be taking in so our next goal is to INCREASE PROTEIN SYNTHESIS to get more USE out of the protein you do take in! Well talk about how to accomplish this in just a bit, but first lets move on to DIETARY FATS.
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Dietary Fats
I used to call fats the most misunderstood nutrient, but the fact is ALL of the nutrients are pretty much completely misunderstood. But for the hardgainer, dietary fat has some pretty amazing benefits. First, fats make up the STRUCTURE of all of your cells. As youre breaking them apart, fats are being used to build them back up stronger and bigger than before you thrashed them. But the key is in the QUALITY of the structure youre trying to rebuild because there are GOOD FATS and there are BAD FATS.
Think of it like designing a car... If a car is built with a poor frame which is the foundation upon which the entire rest of the car depends on, its performance will suffer in ALL AREAS. Youll try to make a tight turn and the entire frame buckles, sending you over the cliff! Same goes for that body youre trying to build...
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If you dont have cells that are built and functioning properly, how can you ever expect them to live up to the mass-gaining task youre about to ask of them? If your cells ARENT humming along at peak performance, your efforts in the gym will not only be sub-standard...but sentence your entire weight-gaining program to FAILURE! Next, dietary fat is critical in the natural production of HORMONES, including testosterone...and if you remember, your hardgainer system ISNT optimized for natural testosterone release. But studies have shown that dietary fat, in particular monounsaturated fats, have proven to help NATURALLY BOOST TESTOSTERONE LEVELS...and you know what comes with that! The other positive benefit, particularly for hardgainers is that fats contain more than TWICE as many calories per gram than either protein or carbohydrates. That means that you can more easily create a CALORIE SURPLUS by including more fats in your diet without having to stuff yourself with food all day. In other words, you can increase the caloric DENSITY of your meals. And finally we come to the most important nutrient for hardgainers...
Carbohydrates
Carbs generate the most blood sugar in the body when consumed so they trigger insulin release more than the other nutrients. This is why going on a low carb diet works so well for burning off fat...because blood sugar and insulin levels drop resulting in the use of FAT as fuel in the lack of the easily burned sugar. BUT...when done incorrectly, low carb diets ALSO lead to a lot of muscle loss for the reasons we stated before. So remember...insulin is CRITICAL for your mass gaining goals so the opposite of LOW carb is HIGH CARB and this makes up the FOUNDATION of the Hardgainer Project X Diet! In fact, a good 55-60% of your total calorie intake should come from carbs.
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This will ensure that your blood sugar levels dont drop so low that you hit that catabolic zone where youre losing muscle during the day. If youve followed any of my articles, you also know that there are two basic kinds of carbs...;HIGH GLYCEMIC and LOW GLYCEMIC. This is based upon how QUICKLY the carbohydrates are broken down into sugar in your body. The higher a carbs glycemic rating, the more quickly it turns to sugar and the more insulin your body has to produce. Now there are times when this is a BIG BONUS...but for the most part, eating a bunch of sugary or highly refined foods that are high glycemic ISNT recommended. This is actually more important for those people who are trying to LOSE weight so you wont hear me talk about this too much in the context of hardgainers However, my recommendation is to still stick with low to moderate glycemic carbs for the bulk of your diet.
How I achieve this is by focusing on what I call DRY CARBS and WET CARBS in specific portion sizes. Well get into portions in just a bit, but for clarification, dry carbs are similar to what a lot of people have come to call complex carbs, ones that dont spike your insulin levels too fast and provide you with long-duration energy and endurance. However, many of these same types of carbohydrates fall into a category that I call WET carbs and these include ones that can basically be turned into juices. Here are some examples of how I divide carbs into these two categories...
Dry Carbohydrate Examples Oatmeal Pasta Whole Grain Bread Whole Grain Cereals Brown Rice Quinoa Sweet Potatoes/Yams Fresh Raw Fruits
Wet Carbohydrate Examples Fresh Vegetables (Except for beets and carrots that should be considered dry carbs due to their sugar content.)
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(Note: The classifications in the previous chart ONLY apply to the HPX program! Other of my programs, like www.CombatTheFat.com, classify dry and wet carbohydrates in different ways to accomplish different goals.) A Word From The Nerd... Ok, so now that you know more about how each of these macronutrients affect the hardgainer, lets talk about how we can MANIPULATE them within our diet to MAXIMIZE your growth potential. As we go through these critical nutrition elements, I want you to remember our goals: Increase protein synthesis Slow down your metabolism Increase anabolic hormone release; and Maximize insulin response
Each of the elements were about to talk about is DIRECTLY FOCUSED on achieving ALL of these goals and keep you in that anabolic zone where you continuously BUILD MUSCLE! And the first thing we have to discuss is...
Nutrient Timing
Making sure that youre taking in the right nutrients at the right TIME helps you maintain a positive nitrogen balance as well as maximize your bodys insulin response for anabolic effects because youre continuously feeding yourself the amino acids you need to rebuild muscle as well as maintaining proper blood sugar levels. In order to accomplish this, you MUST eat something every 2-3 hours...no skipping meals!
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But there are also some critically important SPECIFIC TIMES you need to be aware of during the day when your body is in either an extremely CATABOLIC or ANABOLIC state. For example, your body is the most CATABOLIC as soon as you wake up so...
Now most experts tell you that immediately AFTER your training, you should take in a large amount of protein and high glycemic carbohydrates...and theyre RIGHT. But theyre completely MISSING SOMETHING in my opinion...
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In order to MINIMIZE CATABOLISM AND provide your muscles with IMMEDIATE support to begin the recovery process, Im recommending you take in some high glycemic carbs and protein DURING your workout! Did you get that! DURING YOUR WORKOUT! Why? Wellwhy WAIT?! Hardgainers already have extremely catabolic SYSTEMS so if training is a catabolic EVENT, then your muscles need IMMEDIATE help in recovering from the stress and damage. A Word From The Nerd... If you have my Homemade Supplement Secrets program (www.MakeYourOwnSupplements.com), you can use my personal recipe in there called my During Workout Power Potion. This contains some advanced nutrients for creating a total anabolic cocktail to help you power through your workout AND stimulate fast recovery and growth! If you DONT have Homemade Supplement Secrets, then the main thing you need to know is
Make up a workout drink comprised of water, about 20-50 grams of sugar (preferably a combination of dextrose and maltodextrin) and about 10-15g of Branched Chain Amino Acid powder. The next key time to consume your nutrients is about 30-60 minutes AFTER your workout.
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One DURING your workout and the other about 30-60 minutes AFTER your workout while adding in about 20-30 grams of healthy dietary fat. This meal can either be WHOLE FOOD (such as some chicken and rice with almonds, tuna sandwich with canola mayonnaise, etc.) or in the form of PROTEIN SHAKE while throwing in some dietary fat like 20-30 grams of canola or flax oil. This will help you maintain a positive nitrogen balance while supporting your bodys natural hormonal response during this incredibly anabolic window of opportunity you have. And the last time well talk about is...
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A Word From The Nerd... Now, Im not all that worried about percentages of nutrients like everyone likes to break your diet into because for ectomorphs, you just need to plain EAT at this point! But for those of you who are nerds like me, youre looking at a nutrient ratio thats about 55% carbs 25% protein and 20% fat. But if youre OLDER and cant handle carbs as easily OR are a fat- skinny hardgainer who has a slight muscular frame but are over 12-14% body fat, then I recommend a 40-40-20 split instead.
Now heres how to eye your servings... This is a relatively EASY thing to do and you dont even need a SCALE or measuring cup to do it because Im going to show you a SIMPLE way you can use a handy set of tools you carry around with you everywhere you go... ...your HANDS! By using your hands as visual portion-meters, you can determine how much food to place on your plate without having to worry about over-thinking it. Heres what I mean... 1 Serving of protein is about the size of either a balled up FIST or the palm of your outstretched HAND. So lets say you want one serving of PROTEIN for your meal and youre looking at a chicken breast for dinner. Well, all you would do is put on your plate enough chicken so that its about the size of your hand and that would be how much you would eat. Same portion sizing goes for CARBOHYDRATES since they both have the same number of calories per gram (4 calories per gram of either carbs or protein). So a sweet potato the size of your FIST would equal ONE SERVING of carbs. Fats work a little differently...
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Because dietary fat has over TWICE as many calories as either protein or carbs, a serving size is much LESS. For FATS, you will use EITHER your THUMB...or a HANDFUL. A Word From The Nerd... Let me make this clearer... If the fat youre consuming is a LIQUID (such as olive oil, canola oil, butter, salad dressings, or canola mayonnaise), you would use a portion that is about the size of your FULL THUMB. The one exception to this is if you are COOKING with the liquid in which case you would use an amount of oil equal to TWO THUMBS. However, if the fat youre consuming is a dry fat, like almonds, walnuts, pumpkin seeds, etc., then you would simply grab a FULL TIGHT HANDFUL of them and that would equal one serving. Sounds simple enough, right?
So since carbs and protein both contain 4 calories per gram, you can simply make your regular meals using a carb serving about TWICE the size calorically of your protein serving if you follow the skinny version or make them EQUAL if youre the latter version. Add in a serving of dietary fat and youre done! But again...you dont need to worry about weighing everything out at this point. Its just too time consuming and tedious and if you get frustrated, youll quit and then youll lose all that muscle youve put on. Just make sure youre eating! Better to err on the side of caution right now and eat TOO MUCH rather than not enough. Youll soon learn how your body responds to food and youll be an expert in how YOU need to eat to continue to grow.
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Hydration
This is by FAR one of the most overlooked anabolic factors that hardgainers completely screw up. Your body uses WATER as a medium for cellular chemical reactions and that INCLUDES building muscle and helping cells with nutrient uptake. Without enough water (no...SODA POP does NOT count as hydrating yourself!), your cells will force you to RETAIN water so youll just look puffy...make you more TIRED...decrease your performance in the gym...and sabotage your muscle recovery. BUT... when youre properly hydrated, your cells will actually increase nutrient uptake, getting HARDER, and giving you a bigger, more cut appearance. Your goal is to shoot for about a gallon of water a day but to make sure youre taking in just the right amount WITHOUT having to escape to the bathroom every 5 minutes, you want to monitor the color of your URINE. You want your urine to be a PALE YELLOW...not dark and NOT completely clear.
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Hardgainer Training
Yeah, I know THIS is what youve been waiting for, isnt it? The magic workout that will instantly transform your puny muscles into awe-inspiring mountains of granite, right? Well, get ready for something completely DIFFERENT! You see, knowledge really IS power...and as we go through these workouts, youll quickly see how we use the knowledge we now have about your specific training obstacles to zero in with LASER LIKE PRECISION on your muscles in a unique way that will finally allow you to blow past poor genetics. No more worthless time spent in the gym! No more marathon workouts some steroid-juiced pro told you worked for HIM on his way to 320 lbs! No more one size fits all training program! This workout is designed JUST for those guys whose genetic disposition has given them the finger all these years and made it nearly IMPOSSIBLE to pack on any weight! The impossible has just become POSSIBLE my friend...so lets jump right in and kick some ass, eh?
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and then well get into the strange (but powerful) workout structure for your actual workout day, ok? Greatlets get started!
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However, I also know that many of you wouldnt be caught DEAD only going to the gym 3 days a week. No worries... If you feel that you absolutely MUST hit the local iron jungle every day, then there ARE options for you to train...just NOT in strength training! On your days off, you have the option to do some LOW INTENSITY CARDIO to help increase your overall fitness and burn off a little bit of body fat. Do NOT do any high intensity cardio work like interval training with sprints! This WILL count toward your strength training because it works your muscles to a higher degree and this is what youre trying to avoid at all costs. A Word From The Nerd... Basically, just do some light jogging or hit the rowing machine (or other cardio exercise) at an intensity level that allows you to breathe through your nose the entire time without having to gasp for air. This should keep you at an appropriate heart rate to avoid stressing your body too much and hijacking your muscle gains.
In the HPX Workout, I recommend spacing out your workouts with at least ONE DAY in between your strength training days to spread out your muscle targeting over the entire week. This isnt a hard and fast rule you need to decide your best schedule for lifting but Ive found it to work best in this way.
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For the average person training in the gym with an intense workout, I recommend NOT training longer than about 60 minutes. After then, your testosterone starts to plummet and your levels of the muscleeating/fat-storing hormone, cortisol, begins to rise. Thats NOT good news! For the hardgainer, I recommend an even shorter workout when possible. 30-45 MINUTES is about as long as you can afford to train and fortunately, thats exactly how Ive structured your workouts so its a complete no-brainer! Worried that this isnt long enough? DONT BE! I have a surprise coming up for you that will show you how Ive been able to SHORTCUT the training formula that will allow you to get MORE done in less time WITHOUT short-circuiting your bodys ability to access the Anabolic Zone!
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A Word From The Nerd... Ok, I realize that this may not be an option for many of you...and thats OK. This is NOT a deal breaker if you cant train later in the evening or even if you can only train first thing in the morning. Dont be afraid that youre not going to be able to get maximum results. Its just one single tip that can make a difference IF you can fit it in. If you cant, you may simply have to take in a bit more calories during the day to help balance things out, ok?
Another benefit of training later is that the two times during the day when you experience the greatest natural increase in your bodys Growth Hormone, is at the end of your training and about 30-60 minutes into your sleep cycle. By training in the evening, you may be able to tag team your exercise with sleep to maintain a heightened state of overall GH secretion. But a word of caution here... Exercising IMMEDIATELY before going to bed, for some people, can cause restlessness while in others, it may help you sleep better. Just be aware of your bodys own response to training and adjust appropriately if youre able to train in the evening. Worst case scenario, just train about 1-2 hours before bedtime and that should be enough time to relax to the point where you can go to sleep easily.
Training Day!
Ok, lets get into the real MEAT of your workout, ok? Remember...with your bodys reduced neuromuscular communication, the typical bodybuilding routine doesnt effectively activate your central nervous system to stimulate growth.
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And with a lack of Type 2 muscle fibers, you have a reduced capacity to take advantage of the type of heavy training that allows you to stimulate these fast growing fibers. So how does the hardgainer overcome the challenge of targeting the fastgrowing Type 2 muscle fibers while getting MORE growth from their predominant makeup of Type 1 fibers? The answer lies in my unique 2-phase approach of what I call... ...Neuromuscular Activation and Neuromuscular Bridging! Heres how it works...
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It doesnt take all that much effort to do this and you dont want to spend a lot of time on core exercises that really dont do much in the way of building mass. All it amounts to is one single superset of 12-15 reps of an ABDOMINAL exercise followed by a single set of a LOWER BACK exercise. A Word From The Nerd...
Dont worry about taking notes or trying to figure it out yet. The Workout Guide Ill provided you with in just a bit will lay everything out for you in step-by-step detail. Sets...reps...rest periods...its all in there!
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Youll see the full lineup in the companion Exercise Tables in the upcoming Workout Guide, but basically, were talking about exercises like SQUATS and DEADLIFTS.
So immediately after your Core Stabilization sets, youre going to do 3 SETS of one of these lower body exercises with a goal of hitting 12-15 repetitions...but NOT going to muscular failure! If you were to go to failure on these exercises, you would be DOOMED to blowing out your CNS in no time and end up putting a halt to your mass building. But by using a high volume set of repetitions and stopping just short of failure, you effectively recruit a giant number of muscle fibers while jolting your anabolic hormones through the roof! All it takes is 3 SETS to lay the groundwork for the next phase of your workout...Neuromuscular Bridging.
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This would make a lot of sense...if it werent for your poor nerve-to-muscle connections which are HORRIBLE at responding quickly to the explosive power needed for this type of training. By the time you hit failure at 4-6 reps, only about 20-30% of your Type 2 muscle fibers have been tapped into! PLUSyouve done practically NOTHING for your Type 1 fibers that require a higher repetition range to fully activate! So whats the solution? Well, Ive uncovered a technique that allows you to USE your primary muscular structure of Type 1 fibers to build a BRIDGE that slowly stimulates your Type 2 fibers so that at the end of your set, your 2s get hit with a whopping 5 rep set with a perceived workload equal to the SUPER HEAVY SET theyve been waiting for! AND...your Type 1s still get that HIGH VOLUME pump they need to maximize capillary density and increased blood and nutrient flow for accelerated growth as well. Heres how it works... What Ive done is manipulate a variation of an advanced bodybuilding technique known as rest pause. Forget how this technique is usually performed because its just as worthless as other advanced techniques when it comes to training for hardgainers. My method works MUCH better! Ok, so following your Neuromuscular Activation sets, your central nervous system is in an excited state and aching for some intense training. For your next phase, youll begin conducting 5-round sets of 5 repetitions separated by 10 second intervals using just 50% of your 1-Rep Max (1RM = the maximum amount of weight you can lift for one repetition). So lets say that your 1RM for the Incline Bench Press is 150 lbs. Youll load the bar up so youre lifting about 75 lbs for your Bench Press on chest day. Youll begin by knocking out 5 repetitions and then racking the weight for a total of 10 seconds where youre not exerting your muscles at all.
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A Word From The Nerd... This is VERY, VERY IMPORTANT! Dont just rest in the top position of the movement (like pausing at the top of the bench press with the weight hovering over you). You must COMPLETELY rest your muscles for this 10 second rest period by racking the weight so youre not exerting ANY energy whatsoever.
At EXACTLY 10 SECONDS, you begin your next 5-round set before once again racking the weight for another short 10 second rest. Do this same exact thing for your next two sets but on your very LAST set (after your 10 second rest), youll do as many repetitions as possible with the goal that youll hit exhaustion at about your targeted 5 reps. A Word From The Nerd... Now you may go longer than this or even a rep or two short. Thats OK. 5 is your target but your real goal is to completely FRY your muscle fibers on your last set! If you can go beyond 7 or 8 reps, then you were probably using too little weight and can adjust on your next sets of the exercise.
Heres what happens during this method of training... Your first few sets of 5 reps wont feel like youre doing much work at all but in reality, youre slowly increasing the perceived workload on your muscles as they begin to call upon more and more muscle fibers. Remember...YOUR muscle fibers dont respond as quickly as other trainers because of poor nerve-to-muscle connections.
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Your initial Activation foundation set your muscle fibers up in an excited state and now, by slowly increasing the workload within such a short period of time, your Bridging sets take the activation further and further into your targeted muscle groups like your chest, back, shoulders, and arms. When you rack the weight for each 10 second interval, your body begins to IMMEDIATELY regenerate your ATP and CP stores, allowing you just a bit more energy for your next 5-rep set. By the time youve reached your LAST 5-rep set (of the total 5 sets), your muscles perceive the workload as being SUPER HEAVY to allow the Type 2 muscle fibers youve been trying to reach (which are now in a HIGHLY activated state due to the prior 4 sets and are fresh with some regenerated ATP power) to get totally BLASTED. The result at the end of these 5 sets is a set of Type 2 fibers with maximum microscopic damage and pumped up Type 1 fibers! AWESOME! Then its on to a solid 2-MINUTE REST PERIOD to fully regenerate for the next exercise in your superset based upon your Workout Guide where youll follow the exact same formula for your next 5 sets of 5 reps. Youll follow this same format as prescribed in the HPX Workout Guide, until youve finished the prescribed number of supersets. Then, just to thank your Type 1 fibers for their assistance, youre going to end with an immediate PUMP SET of about 20 reps of an ISOLATION EXERCISE for your target muscle group. This helps to finish off your primary muscle fibers (based upon your own muscular structure) which can handle a longer duration of training while increasing blood flow and activating a lactic acid response that stimulates natural release of Growth Hormone at the end of your workout. Thats all there is to it! But I realize that it can get a bit confusing just by reading it so in a minute, Ill take you through a sample workout day with you to make sure you see how the HPX Workout Guide is structured and you know the proper sequence of events, ok?
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But first, theres another important element of HOW youll progress within the HPX program...and it goes against ALL Ive ever preached about AVOIDING in my previous programs! Boy am I gonna catch HELL for this one...
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Normally, I tell my clients to track their progress through taking their body fat measurements and making note of their specific increases in muscle. However, hardgainers ARE more challenged in that your body reacts MUCH QUICKER in reaching a state of overtraining and you cant afford to wait the extra week to see what changes in muscle growth have occurred from your training weeks. So to provide you with a faster measuring stick for what stage of growth your body is in and to avoid overtraining, the HPX program uses Progressive Load as a way to MEASURE the total amount of weight youre lifting for your targeted muscle groups. Youll do this by multiplying the number of REPETITIONS you do of an exercise by the amount of WEIGHT youre using for a Total Load for those sets. For example, if you lift a weight of 100 lbs for 25 reps (your 5 sets of 5 reps), then youve essentially lifted a total load of 2,500 lbs (100 x 25) at the end of your sets, right? At the end of your workout, youll simply add up the Total Load for each of your working sets and come up with a Total Workload for your completed workout. Then, in the NEXT WEEK when you go to use this workout again, youre going to be using the EXACT SAME EXERCISES as you did the previous week! And your goal is to INCREASE your Total Workload from the week prior! You can do this by adding the smallest addition of weight to the bar from the previous week and being able to do the same number of reps (which, when multiplied will result in an increased workload) or you can keep the SAME WEIGHT you used the previous week and find that youre able to do at least ONE MORE REPETITION than you were able to in your last workout (which will ALSO result in an increased workload when multiplied at the end of your training).
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A Word From The Nerd... I just want to make sure you understand how to accomplish this progressive load goal here Using just one set as an example, lets say that in my previous week, I was able to do 26 reps (5+5+5+5+6) of a Standing Military Press using 65 lbsa total workload of 1,690 lbs (26x65). The next week, I would either attempt to either hit my target of 25 reps with 70 lbs (which would result in 1,750 lbs workload)ORdo at least one more repetition using the same 65 lbs (27 reps of 65 lbs would equal 1,755 lbs workload). The only difference from this sample is that for the HPX workouts, your goal is to increase your total workload over your ENTIRE WORKOUT, not just one set as seen in this example.
As long as youre seeing an increase in the Total Workload week after week and you dont have any extenuating circumstances that may have screwed you up (like you havent eaten much before your workout or you didnt sleep the night before, etc.) then you can safely assume that your body is still in the Anabolic Zone. BUT...once you come to a week where 2 OUT OF 3 of your workouts for the week do NOT show an increase in Total Workload (even if its the exact SAME as the previous weeks)... ...thats your sign that youre probably reaching the OVERTRAINING ZONE! This may take you 3 weeks6 weeks12 weeks to reach this point. Theres no way to tell how YOUR body will react to the training. But whenever you DO reach this plateau, your next step is to finish out the week youre in and then take a much needed recovery break.
Another point at which you would take this break is if you were able to go a FULL 6 WEEKS of steady progress. In this case, your body is in need of a change of direction so this too will trigger your recovery period.
What do I mean by a recovery period? Well, this is NOT a chance to lay off the training altogether! Remember...for the hardgainer, your body would like nothing
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more than to get rid of all that muscle youve just spent so much effort putting on, right? This is where Sub-Failure Training comes in!
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Once youve hit the Overtraining Zone, you cant bully your way out of it as a lot of magazine articles and 13-year old forum posters would have you think. Fact is, your body simply CANT train hard all the time...and this is ESPECIALLY true for hardgainers. So the answer is to CYCLE your workout intensity levels from time to time to allow your body to catch up in its recovery and be ready to move you to the next level of gains. Done correctly, reducing your training intensity for a short time will actually allow you to lift MORE weight and see MORE gains once you go back to your jacked up workouts, even allowing you to start with a higher weight than the one that stalled your training previously. There are many ways you can cycle your training to accomplish the same task, from taking time away from your workouts to completely changing the type of training youre doing. However when it comes to hardgainer training, theres been ONE WAY that Ive found to work better than all others... ...Sub-Failure Training! Sub-failure training is simply what youve come to use during your lower body sets of your HPX workouts...basically stopping just about 2-3 reps short of muscular failure for any given exercise. This still provides SOME stimulation for your muscles, but isnt the massively damaging level you normally hit them with. The result is you sending a message that you DO need your muscles to maintain the mass youve already put on without overtaxing your CNS and ability to recover from the thrashing youve already dealt them. This works much better than simply taking time completely away from your training because for the hardgainer, your muscles are looking for any excuse they can come up with to ditch the new muscle mass.
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SO...once youve reached a point of stagnation in your training results where 2 out of 3 workouts in the week result in NO GAINS or even a LOSS in your Total Workload OR youve gone 6 FULL WEEKS of continuous progress youll then SWITCH THE EXERCISES YOU DO...but do NOT go to failure on ANY of your training sets! NONE! Just reduce the amount of weight you use in order to try to target the same amount of reps as usual, but you should find that you still have about 2-3 repetitions left in you once you reach that target. At that point, you want to put the weights down and move on. (Oh...and dont worry about recording your training workload data. Its not important during this cycle as long as youre NOT going to failure.) Youll continue in this sub-failure training mode for a period of 3 FULL WEEKS to allow your body sufficient time to recover. Then, at the end of this cycle, youll move on to a completely NEW set of exercises from your HPX Exercise Tables and start the whole process over again, taking your working sets to failure, and recording your workload data, increasing your targets each week until the next time you see progress halted for 2 out of your 3 workout days, moving back into your sub-failure training cycle again. You can continue this training pattern over and over again to continue to leapfrog your gains further and further while you build more and more muscle!
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A Word From The Nerd... One special note here... Youll see in the following pages that Ive included a Tracking Log for the amount of weight youve used for each exercise. When you DO cycle back to a specific exercise, my recommendation is to START at either the last MAX W EIGHT you used for that exercise or even progress UP by adding the smallest increment weight adjustment you can add. Following your sub-failure training, you should have increased in strength enough so that the last weight that gave you problems and initiated your plateau, is not EASIER to lift due to your current mass and strength gains. Challenge yourself and give it all youve got!
Ok now theres one teeny weeny little detail that Ive not yet filled you in on. Ok, actually its a GIANT WHOPPER of a detail that is going to absolutely BLOW YOU AWAY and SKYROCKET your gains! Are you ready? Ok...here it is...
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You see, when your body is deprived of certain essential nutrients, it MUST find a way to adapt. Now weve already discussed the importance of CARBOHYDRATES in the hardgainer diet, right? Well, lets take a look at what happens when you RESTRICT your consumption of carbs for a short period of time...
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Without this important fuel source, your body must find other means to power the body throughout the day and especially during your workouts. As a result, your output of insulin decreases, along with your stored muscle glycogen levels, and theres a great reliance on body fat for fuel. This is why low carb diets work well for those people who are trying to burn body fat. Unfortunately, many dieters also lose important muscle mass while following a strict low-carb diet because they often dont TRAIN their muscles to send a message to their body that they NEED to hold on to it. Thats a NINJA DEATH BLOW for the hardgainer and NOT what you want to have happen, right? But theres actually a way to USE this strategy in a way to GREATLY increase your hardgainer mass-building efforts...
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A Word From The Nerd... These carbs can be foods such as breads, rice, potatoes, cereals, beans (black, pinto, etc.), legumes, and such or any FRUITS. These are the foods that break down into sugar much faster and your goal is to limit this as much as possible during this week. But its not necessary to worry about the carbs that are in your other foods such as milk, cottage cheese, fresh vegetables.
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A Word From The Nerd... Imagine you were lost in the Sahara desert with no food or water for a week. Then, all of a sudden you come upon an oasis with a crystal clear waterfall, fresh water, and fruits hanging from every tree. Youd gorge yourself as quickly as possible, soaking your insides with gallons of water and stuffing yourself with food as fast as you could shovel it past your lips, wouldnt you? THATS how this method works with your muscles glycogen stores! In fact, pro bodybuilders use this method about a week before they get ready to step on stage for a pose-down. After a very low carb diet, they load up on carbs right before a contest so that when they finally hit the stage, their muscles are stretched to the seams with the additional stored glycogen and they look RIPPED and SHREDDED!
Okenough talk! Its time for you to put all this knowledge to good use and kick some ass in the gym! The following pages will provide you with the step-by-step Workout Journal you should print out and take to the gym. As you begin to become familiar with the training strategy, here are some important notes you need to know
ISOLATION exercise targets your TRICEPS! This is entirely by design since our goal is to build MASS and your triceps are by FAR the largest muscle group on your arms.
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Most people prefer to target their BICEPS, thinking that this will make them look biggerand this is completely the OPPOSITE of how they should be training for more arm mass.
As youll see from your Training Guide, Bac k Da y supersets pulling
exercises with rowing exercises for 3 total supersets. This is due to your back being such a large muscle group and requiring function-specific targeting to hit all the muscle fibers.
Che s t Da y uses a bit of a different approach as well Rather than use the same exercise for your chest for all of your sets, your first round uses an UPPER CHEST attack while your second set hits your LOWER CHEST. While all chest exercises hit the entire chest, Ive found this strategy to work best because it ensures youre hitting as many of the fibers as possible.
For your ABS, the amount of weight youll use for your workload calculations
on exercises such as Knee Raises will be HALF OF YOUR BODYWEIGHT. So if you weigh 150 lbs, consider each rep you do as lifting 75 lbs each time. This isnt exact, but it gives you a consistent figure to work with each training session. Then, either keep trying to do one more rep each workout or add a small amount of weight to your ankles (either with ankle weights, holding a dumbbell between your feet, etc.) in your next weeks workout.
The actual Workout Log is setup for you to print out and easily use to track
your weekly progression. Its structured with 6 weeks of your Day 1 Workout Log sheets followed by your Day 1 Tracking Log and then 6 weeks of your Day 2 workouts, Tracking Log, and so on. This is to allow you to easily view the previous weeks exercises and amount of weight used in order to plan your current workouts progression, either by adding a bit more weight, or seeing how many reps you need to attempt in order to do better than the last week. Ive chosen 6 weeks of Workout Logs only to get you started. Againyou may only train 2-3 weeks before you reach your peak and need to transition to your sub-failure cycles and not need the other weeks Logs that are included. ORyou may need 12-18 weeks before you plateau, in which case
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you can simply print out more Training Logs to keep slipping into your notebook as you go beyond the 6 weeks that are included. A Word From The Nerd... Oktime to really dig into the training so lets go through a SAMPLE WORKOUT so you can see how all of these factors play out on the gym floor with some serious iron in your hands! Just take a quick peek at your BLANK Training Log sheets and then use the sample Log and Tracking sheets on the next pages to follow along on what your workouts should look like
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1 .
Weight
45 N/A 95 95 85
NM Activation
Table 3 or 4
(Alternate each workout)
12-15
(Stop 2-3 reps before failure)
2 Min
12-15
(Stop 2-3 reps before failure)
Set 6 8 7 9 10 11 13 12 14 15
Weight
Total Reps X X X X X X X X X X
Total Load
Table 5 Bridge 1
Reps = 5-5-5-5-AMAP
Table 6
Reps = 5-5-5-5-AMAP
Dumbbell Shrugs
(Use same exercise for both sets)
Table 7
Reps = ~ 20
45 40 55 55 15 45 45 70 65 45
26 25 28 25 19 27 24 24 26 21
1170 1000 1540 1375 285 1215 1080 1680 1690 945
11,980
Table 8 Bridge 2
Reps = 5-5-5-5-AMAP
Table 9
Reps = 5-5-5-5-AMAP
Table 10
Reps = ~ 20
Total Workload =
Training Notes
Gym is less busy after 2:30 so I think Ill come then from now on. Used overhead cable next to pulldown machine which reads heavier.
Total Workload
13580
(W eek 18)
- SAMPLE -
- SAMPLE -
13500
(W eek 17)
N/A
(W eek 16)
13140
(W eek 15)
13050
(W eek 14)
12238
(W eek 13)
Progress halted in Week 5 (def: if 2 of your 3 training days shows no progress within the week); switch exercises and do 3-week SubFailure Training cycle; last week is carb deprivation
12200
(W eek 12)
12005
(W eek 11)
11450
(W eek10)
N/A
(W eek 9)
Continuous progress for 6 weeks; switch to 1 week Sub-Failure Training cycle with carb deprivation
N/A
(W eek 8)
N/A
(W eek 7)
12500
(W eek 6)
12730
(W eek 5)
12465
(W eek 4)
12200
(W eek 3)
12150
(W eek 2)
11980
(W eek 1)
Week 4
Week 6
Week 8
Week 3
Week 7
Week 9
Week 5
Week 2
Week 1
Week 10
Week 11
Week 13
Week 16
Week 15
Week 12
Week 17
Week 18
Week 14
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After 5 reps, I rack the weight again for another 10 second rest. I do this again for my 3rd and 4th sets and toward the end of my 3rd set, I can start to feel my muscles straining morethats a good sign! Finally, on my 5th set, my goal is to do AS MANY REPS AS POSSIBLE, which should be at or close to my 5 rep target. As it turns out (looking at the sample log), I was able to do 6 reps on my last set so in TOTAL, I did 26 repetitions for this first exercise (5+5+5+5+6). I then rest for a full 2 MINUTES, taking this time to relax my muscles and maybe break out the calculator to add up my Total Load for that last set (in this case, 1170 lbs). Ok, its been 2 minutes and Im ready for my next set (Set 7 in the Workout Log) within this superset, which Ive chosen to be Dumbbell Shrugs, using 50% of my 1RM, or 55lbs. I follow the same exact format as my first exercise, using 5 sets of 5 reps until my last set in which I try to do as many as possible. In this example, I was able to do 8 reps on my last set for a total of 28 reps which Ive recorded. I again rest 2 full minutes and then switch back to my first shoulder exercise, the Standing Military Press (Set 8 in sequence) to begin my next round for this superset using the same format. Set 9 (my last set of rounds for the Dumbbell Shrug) come next in the sequence and once Im done with my NM Bridging sets, rather than take a 2 minute rest, I IMMEDIATELY jump into a 20 rep pump set of Cable Lateral Raises to finish off my shoulders. THEN I take a 2 minute rest in preparation for my next exercises, in this case for my ARMS on Training Day 1. Following along with the sample Workout Log, Ive followed the same exact format as I did for my shoulders only Im supersetting exercises between my BICEPS and TRICEPS. At the end of my workout, I simply add up all of my Total Load numbers for each of my sets and this gives me my Total Workout Load (in this case, I lifted a total of 11,980 lbs). I record this number on my Weekly Workload Tracking Log (see sample) for my Shoulders & Arms day and in the next week, my goal is to use the SAME EXERCISES I just used, but try to INCREASE my Total Workout Load from the previous week.
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As youll see in the sample Tracking sheet, I was able to accomplish this for a total of 5 weeks. In Week 6, I DECREASED my Total Workout Load and, as depicted in the Tracking Sheet, decreased in at least one of my other two workouts for this week as well. This is why the Tracking Sheet shows a transition to my 3-week SUB-FAILURE TRAINING cycle (Weeks 7-9). As I made this transition in Week 7, Ill switch exercises completely to change things up. Also note that Week 9 is a CARB DEPRIVATION WEEK, right before jumping into the next cycle. Which brings us to Week 10 in this example when I begin my next ramp-up and back into going to full muscular failure, trying to continue making progress each week with my Total Workout Load as I did before. In the sample Tracking Sheet, I show that I was able to make steady progress for the full 6 weeks of training. Rather than pressing on, because I was able to go for 6 weeks WITHOUT seeing a decrease in Workout Load, I again change exercises completely and move into ONE SINGLE WEEK of sub-failure training AND carb deprivation. At the end of that week, its back into a full-blown, all-out program with my new exercises, striving for continuous weekly progress.
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And I have a confession to make When I first started out as a bodybuilding coach, I too was one of the ones who downplayed the role of supplements. Mostly because I had personally purchased every last bottle, bag, eyedropper, tub or liquid muscle potion I could get my grubby little weight gloves onand yet was STILL as frustrated as ever with my lack of gains. But as my research and testing advanced, I started to see the REAL purpose of supplementation and once I discovered how to PROPERLY add certain powerful supplements to my programI became a HUGE FAN! But the lesson I try to convey to my clients is that theres a reason WHY theyre called supplements. Its because they only offer a SUPPORTING ROLE in achieving you fitness goals. Proper Supplementation Progress Map
Over-Training No Progress
Training Intensity & Support
Proper Supplementation Proper Exercise Proper Diet
Anabolic Zone
Proper Diet Proper Exercise Proper Supplementation
Under-Training No Progress
Time The role of supplements are to help you push that anabolic zone wider and wider by zeroing in on the RIGHT supplements in the right amounts at the right TIMES. Each supplement plays a different role and the key is to find the best combination for YOUR body depending upon your specific challenges and goals. For example
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some supplements are designed to give you MORE ENERGY in the gym some help you RECOVER FASTER from your workouts. some support CELLULAR FUNCTION to help you increase overall performance such as in sports. some help you BURN FAT faster. some are tailored to naturally jack up your HORMONES. Pick a problem and theres a supplement for it! Fortunately, we already know the hardgainer challenges so we have a great foundation for prescribing the right supplement plan to help you achieve your goal of building more muscle. And all without making your wallet cry out for MOMMA! What Ive done is divided your supplement program into 3 categories in order to help you ramp up without breaking your bank account. Must Haves Should Haves Nice To Haves
First lets talk about the Must Haves; those supplements that in my opinion are absolutely CRITICAL to you reaching your goals.
Protein Powder:
I thought I would get the obvious out of the way first. Well actually, you would THINK this is an obvious area and probably skip right by this section, right? But stick aroundI may have SURPRISES for you! First, the reason WHY I recommend protein powder is because in order gain weight, you know that youre going to need to take in more calories.
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If you were to try to do this with plate after plate of chicken and rice, youd fell like a Sumo W restler throughout the day. Instead, its much easier to DRINK your calories than it is to EAT them and PROTEIN SHAKES are the easiest way to add food to your days meal plan without feeling bloated. But the coolest thing about protein shakes is their VERSATILITY! You can jam these things with whatever you need to make a complete meal. You can spike them with other complimentary supplements. They travel well to work, school, the gym...anywhere. ANDtheyre ABSORBED FASTER than normal food. A Word From The Nerd... Now this last one is a VERY important one for the hardgainer! Remember, protein is the most thermic nutrient so when you consume chicken, fish, beef, etc. some of those calories are going to be burned up just in the digestion process, right? But since protein shakes are absorbed much quicker, you have less thermic effect and youre able to maximize your calories and create a weight-gaining surplus much easier! In fact, I have MORE to say on this when we get to the TYPE of protein powder to use. Its controversial since it blows an expert myth out of the waterbut its time you learned the TRUTH! Read on
Now one of the common misunderstandings about this supplement is the difference between a PROTEIN POWDER and a MEAL REPLACEMENT POWDER (MRP). They are NOT the same thing! Protein powder is simply thatstraight up PROTEIN.
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Sure, the manufacturer may throw in a sprinkling of other supplements to try to get you to pay more for it, but there should be very little carbohydrates or fats in it. On the other hand, meal replacement powders contain a complimentary mixture of carbohydrates and dietary fat in order to simulate a more balanced meal. Unfortunately, sometimes these added nutrients arent the right kind and you end up getting a bunch of sugar added to the mix that WILL jack up the calories and help you gain weightbut a LOT of it will be right around your waistline! My advice is to AVOID meal replacement powders! You can very easily add your own carbs and good fats to a blender and make your OWN meal replacement shake that will work much better. Plus itll be a lot CHEAPER because youre not paying extra for all the sugar the supplement company included in the MRP. Now, lets talk about the various TYPES of protein and which ones you should be taking Protein powder can come from several different sources, such as milk, egg, soy, or even hemp. Each has its ADVANTAGES and its LIMITATIONS when it comes to muscle building. But the most common and the most misunderstood are those proteins that are derived from a milk base. You see, companies have basically split milk down to try to carve out the most potent sources of its protein and have experimented with doing all sorts of funky stuff to it. This research and processing has resulted in the creation of such proteins as: Casein protein Whey Concentrate Whey Isolate Ion-Exchange Whey Cold-Filtered Whey Hydrolized Whey And Im sure that science will be coming up with more versions!
Now the major debate over which protein source works best for building muscle takes place over the sources DIGESTION RATE and its BIOAVAILABILITY, or how well its absorbed into the body for use by your muscles.
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On the LOW end of the spectrum for example, CASEIN PROTEIN gels in the stomach so it breaks down the slowest but is said to remain in your body longer, providing a slower feed of amino acids for muscle growth. On the other end of the spectrum, HYDROLIZED WHEY digests very rapidly and is said to burn out faster as well. (The other forms of protein fall somewhere in between these two low- and highend protein sources.) Now if you pay attention to most hardgainer experts out there, theyll tell you to use CASEIN as your PRIMARY supplement choice. The theory they use as their foundation has been that the proteins that are digested faster and absorbed quicker (like whey proteins) are best used for immediately AFTER training when your body needs it most. But SLOWER digested proteins, like casein, should be used the rest of the time in order to provide a longer term feed of amino acids to your muscles for sustained growth. Of course! this makes total sense, right? WRONG! A Word From The Nerd... Ok, this is one of the parts of the HPX program that I warned you about Im about to blow one of the most common hardgainer myths out of the water and piss a LOT of personal trainers off. But once you know the truth behind protein research and how it affects the HARDGAINER, youll know EXACTLY why this is so important.
Recent studies have shown that HYDROLIZED WHEY, the fastest absorbing protein there is right now, DOES digest very quickly and floods the bloodstream with powerful amino acids to support muscle growth. But while experts had initially believed that fast DIGESTION equaled fast ELIMINATIONa study out of the Copenhagen (Denmark) Muscle Research Center may reveal a SHOCKING insight...
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You see, researchers discovered that out of all of the proteins, whey protein hydrolysate not only had the highest availability of amino acids (meaning your body uses more of what you ingest)... ...but it ALSO had the highest availability of amino acids during the entire 3 HOURS AFTER CONSUMPTION! A Word From The Nerd... Now this is actually HUGE news for the hardgainer! While proponents for casein protein are in love with the fact that casein takes longer to digest, this actually works AGAINST the hardgainers goals! Think about it Since protein is the most thermic of nutrients, the longer your body takes to digest the casein, the more CALORIES youre burning in the process. This ends up making it HARDER to create a calorie surplus to get you to your goals! And besideswhile supporters of casein claim that because casein digests so slowly that it can feed your muscle for up to 7 hours later, my response is SO WHAT?! Your meals arent 7 hours apart!
Ok, so now that we know that the HIGHER a proteins quality, the more available the amino acids are for muscle synthesis and that these amino acids are actually more readily available even at 3 hours AFTER youve consumed them (just in time for your next protein meal) which protein you should use actually becomes a NO BRAINER! Well, almost Based upon what we know, HYDROLIZED WHEY is the KING of all proteins when it comes to muscle building!
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But Ive tested hydrolyzed whey and frankly, Ive found it to be pretty damned NASTY. It actually cakes up more in liquidit doesnt taste as good ANDit can be VERY EXPENSIVE! But the real take away lesson here is that the HIGHER the quality of protein you use, the more amino acids youll have available to be scooped up when your muscles need them for repair. Therefore, my recommendation is to buy a WHEY PROTEIN ISOLATE as your protein powder choice. Its more economical, quickly absorbed, and it tastes great. As for OTHER protein sources, you may find a version that best fits with your lifestyle. For example, if youre lactose intolerant (although this isnt usually a problem with Whey Isolate because most lactose is removed), an EGG or SOY based product may work best for you. If youre a VEGETARIAN, a soy based product not only works great, but has other HEALTH benefits as well. A Word From The Nerd...
I definitely recommend a soy protein ISOLATE if youre going to go this route. Its better absorbed and besides helping you build muscle, soy helps protect against cardiovascular disease and can protect against colorectal, breast, and prostate cancer!
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But all those biological functions you take for granted that are designed to help you build muscle, jack up your hormones, burn off any 6-pack-hiding fat, and give you energy all happen with the help of vitamins and minerals! Now in the good old days, eating a balanced meal would have taken care of giving you what you needed. Unfortunately this isnt really the case any more. First of all, with the type of training youll be doing in the gym, youre asking your body to go above and beyond normal activity levels. This induces more STRESS than normal on the body because youre asking it to build more muscle and are taxing your recovery systems. But the saddest part is that the QUALITY of our food has degraded so much over the years because of poor production standards and overprocessing that strips away so much of the healthy nutrients our foods originally possessed. A Word From The Nerd... Dont worry, Ill spare you my save the planet speech. But its a real tragedy how the food industry has lured our population into thinking that TV dinners called Healthy Choice are actually healthy and highly processed, high-sugar cereals are shown in cartoon commercials to kids calling it part of a healthy, balanced breakfast simply because they sprinkle in some vitamins! Give me a break!
Bottom line is, get yourself a good multivitamin, multimineral, antioxidant supplement and take it EVERY DAY for the rest of your life.
Creatine Monohydrate:
When you train in the gym, your bodys primary fuel source for the beginning of any set you do is Adenosine Triphospate (ATP). Ill try and avoid getting too scientific on you but ATP is basically three phosphate molecules bonded together to provide a rapid energy source and as your muscles are working, ATP loses ONE of its phosphate molecules as its helping you power through your lift.
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In order to replenish this fuel supply, it needs to look for another phosphate molecule in the muscles and this is supplied by a pool of CREATINE PHOSPHATE that you have naturally stored away. As the extra phosphate molecule is picked up, it recharges your immediate energy stores, creating a constant cycling of losing a phosphate molecule and picking one back up. At some point, youll run low on creatine phosphate in your muscles and this is where your energy begins to drop and you feel fatigued. Obviously, the more creatine phosphate you have stored in your muscles, the LONGER and HARDER you can train, right? Well, herein lies the problem for HARDGAINERS! As we discussed earlier, Type 1 muscle fibers DONT contain a lot of creatine phosphate like your Type 2 fibers do. And since the ectomorph body is mostly made up of Type 1 fibers, thats a HUGE problem when it comes to fueling your workouts! A Word From The Nerd... This is especially important because remember your Neuromuscular Bridging sets... Having that creatine phosphate available for immediate resupply during those 10 second rest periods is CRITICAL for you to be able to push on and dig deep into stimulating your Type 2 fibers in your last few sets.
And finally, one of the other big benefits creatine can provide you is its ability to increase MUSCLE CELL VOLUMIZATION! You see, creatine actually has the added attribute of STUFFING your cells with more fluid and this will make you APPEAR bigger and more muscular. This is also one of the reasons why youve heard you MUST make sure that you drink enough WATER throughout the day. Supplementing with creatine can dehydrate you as it soaks up water from your body PLUS the more water you take in, the bigger you can look because your muscle cells will have all the fluid they need to be packed in tight!
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So the basic goal here is to supersaturate your muscles with as much creatine phosphate as possible and THAT is why creatine supplementation is so important for the hardgainer! A Word From The Nerd... Now its easy to get confused with all the different kinds of creatine you can find out thereCreatine Ethyl Ester, Micronized Creatinespecial super secret delivery methods...blah blah blah... These are mostly ploys to get you to pay an arm and a leg for some hyped up bottle of cheap powder. Dont fall for it! All you really need is just straight up creatine monohydrate. Take in about 3-5 GRAMS before your workout and another 3-5 GRAMS after your workout and this will keep your creatine phosphate levels topped off nicely.
L-Glutamine:
The positive effects supplementing with the amino acid l-glutamine was first realized in the treatment of burn victims in hospitals. You see, l-glutamine makes up approximately 60% of the free amino acids in your muscle tissue. Because burn victims are confined to bed and unable to move as their wound heal, they would naturally experience a lot of muscle LOSS due to inactivity. Doctors found that supplementing with l-glutamine helped victims AVOID this loss of muscle tissue. Thats great news for hardgainers who are used to seeing even the most meager muscle gains disappear in the blink of an eye due to their extremely CATABOLIC constitutionand this is where supplementing with l-glutamine can really help you out!
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As an ANTI-CATABOLIC, youll find that you have a strong ally in holding on to the muscle you create as a result of your HPX training and nutrition. In addition, we now know that gutamine has a positive effect on your bodys IMMUNE SYSTEM as well as your ENDOCRINE SYSTEM to help you maintain testosterone and growth hormone stores! But heres even one more benefit thats especially helpful for hardgainers... Recent research is finding that supplementing with L-glutamine can ALSO increase the MUSCLE PROTEIN SYNTHESIS which you now know is a real problem for guys with your body type! PLUS...glutamine is very ALKALINE so it helps maintain your bodys pH balance to keep you from getting too acidicwhich is ANOTHER problem for hardgainers! A Word From The Nerd... Now can you see why Ive listed l-glutamine as a MUST HAVE supplement for hardgainers? I recommend taking 1 GRAM of glutamine before each meal you take in order to reduce acidic response and increase protein synthesis...and 2 GRAMS immediately BEFORE and immediately AFTER your training sessions to buffer lactic acid and help avoid muscle loss due to training.
MELATONIN:
If youve ever heard of melatonin before, it most likely was as a natural sleep aid. And its true because melatonin is an natural hormone in your body that does regulate your sleep patterns and as we age, our bodies manufacture less and less of it. For the hardgainer, this is an even BIGGER problem because your body type often times struggles with getting enough restful sleep, right?
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But this is just ONE of the reasons Ive included it in my Must Haves supplements for ectomorphs! You see, melatonin actually plays a HUGE role in your bodys overall hormone balance, your immune system, and even in your cognitive (mental) abilities. And since hormone balance is ALSO a problem for hardgainers, you MUST understand that you cant even TOUCH your other hormones without first ensuring that your natural melatonin levels are in balance. This is one of the reasons why melatonin is actually a great natural GROWTH HORMONE enhancer! But not everyone has to take melatonin. Our natural production levels begin to slow at about the age of 25 so heres my advice If youre 25 or older, go ahead and add this to your daily supplement schedule in the doses Im about to give you. Its completely safe and natural and your body will thank you for it (and so will your wallet because its CHEAP). If youre UNDER 25, then evaluate your quality of SLEEP at night and use this as your barometer for whether you may want to add this. If you find your having problems with your sleep patterns, then go ahead and begin taking this supplement on a regular basis at the smallest dosage shown in the chart below. ALSOif you have a job where you work the graveyard shift (like from 10pm 6 am), then realize that youre ALREAD screwing around with your bodys hormone balance regardless of your age! Since your natural sleep rhythms have been programmed since the beginning of time that night is when youre supposed to be asleep, you mess with your melatonin production BIG TIME! In other wordsyou NEED to supplement with melatonin!
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Melatonin Dosage For This Formula: Age: Dosage: (Male) Dosage: (Female) 25-30 1.5-3.0 mg .25-1.0 mg 31-40 2.0-5.0 mg .5-3.0 mg 41-50 2.5-7.5 mg 1.0-4.0 mg Above 50 3.0-9.0 mg 2.0-5.0 mg
And the LAST Must Have supplements for hardgainers well talk about are
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A Word From The Nerd... Now do NOT buy this in capsule form or as a tablet. Its a big rip off! Buy it in bulk and it will be MUCH cheaper and last you a lot longer. My preferred supplier is a company at www.PureBulk.com. Ive been ordering from them for a LONG time and all their bulk supplements are pharmaceutical gradeand CHEAP! Ive also worked it out that if you order ANY supplements from them, just put the word musclenerd into the coupon code area in the checkout section and theyll knock off an extra 5%.
These are those supplements that can be very helpful, but if you dont have the money for them, this is where I would skim first. And the first one is one you probably wouldnt expect to be on the list...
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Instead, it gets plastered to the sides of your colon and intestines like spackle on a wall. After a little while, that gloppy spackling decays and releases toxins into your body and these toxins can do all kinds of nasty damage to your health from reducing energy levels and performance to causing disease. But one other problem with this layer of caked on putrid, rotting matter stuck to your digestive tract is that it ALSO lessens the amount of NUTRIENT ABSORPTION you get from the food you consumer! And since Im asking you to possibly EAT more food, youre going to want to get as much out of that food as possible, right? Now eating fibrous fresh fruits and vegetables is the best way to get in a recommended 24-30 grams or so of fiberbut not many people actually do this. So if you need a little extra help, psyllium is a great addition! For one thing, when the psyllium combines with water in your stomach, it bulks WAY WAY up! From here, it works its way though your digestive tract and acts like a broom to clean out your pipes, removing that rotting, decaying matter with it from the sides of your intestines and colon while extracting pockets of toxin-loaded sacs that could have caused you harm. A Word From The Nerd...
Heres the math Cleaner pipes = better nutrient absorption + more energy + better health + less body fat + MORE MUSCLE!
To use psyllium correctly, start with 1 2 teaspoons a day (once in the morning and once in the afternoon) added to some water, juice, or your protein shake. Drink it QUICKLY because it will begin to bulk up not long after it hits liquid. Then IMMEDIATELY drink at least 8 OUNCES OF WATER...and keep drinking plenty of water throughout the day!
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A Word From The Nerd... This is VERY important! If you dont drink enough water, the psyllium will constipate you and cause cramps as it moves through your system. As it is, youll probably experience some cramps anyway, but as long as youre starting with a smaller dose and drinking lots of water, then dont worry about itits just working its way through and expanding your colon to clean it out. Again, the key is to start with no more than 1 teaspoon at a time and drink water ALL DAY LONG!
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A Word From The Nerd... Remember...youre only as good as your foundation! Having a solid cell structure thats working efficiently gives you the cornerstone to build quality new muscle at breakneck speed! Its not a very sexy supplementbut all that new muscle WILL be sexy!
I recommend you take 1 gram EACH of CLA and Fish Oil 3 times a day with your meals. And finally we come to your
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Digestive Enzymes:
Digestive enzymes typically come from either pepsin, papain, or papaya and help to break down nutrients from the food you eat into usable energy. But research has ALSO found that enzymes improved the absorption of amino acids and increased nitrogen retention. In fact, in a recent clinical study, respondents who consumed digestive enzymes with their meals showed an INCREASE IN PROTEIN SYNTHESIS with free amino acid levels up by 100%...branched chain amino acids (BCAA's) by 250%...and nitrogen retention by 32%! All that is good news because it can DRASTICALLY increase your bodys ability to grow more muscle! Plus, for hardgainers theres ANOTHER big benefit... Since protein uses up more calories in digestion, enzymes can SPEED UP the process thereby reducing the "thermic effect" of ingested proteins. This helps you better maintain a caloric surplus for weight gain AND get better synthesis from the smaller amount of protein you ARE taking in! A Word From The Nerd... VERY cool, huh? I would have put this supplement into the Must Haves except that its kind of hard to find and it can get a bit pricey. Is it worth it? Hell yeah! But lay the foundation first and then add this powerful hardgainer supplement later on.
L-Arginine:
The amino acid L-arginine has become VERY popular over the years because its whats called a VASODILATOR.
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Thats a cool fancy way of saying that it helps you maintain that pumped up feeling you get from the gym by increasing blood flow throughout your body. This is good because as weve discussed, Im a firm believe that the pump DOES make a difference when it comes to building bigger muscles. So the LONGER your muscles can stay pumped, the better you can program those muscle fibers to increase their capacity for future gains. But what a lot of people dont realize is that l-arginine is ALSO a powerful GROWTH HORMONE RELEASER! A Word From The Nerd... Hopefully you have a copy of my program called Make Your Own Supplements at www.MakeYourOwnSupplements.com! In it, I cover this powerful supplement in great detail as its a mainstay in so many of my personal supplement recipes. Since it has so many applications, timing your intake to make sure it integrates with all of your goals is important. However, for the purposes of this program, Ill just share my recommended dosage without going into all the other times this supplement can come to your aid in gaining more muscle
For dosage, youll want to take in about 1-3 GRAMS RIGHT BEFORE GOING TO BED to maximize your bodys natural release of growth hormone while you sleep. Oh, one more thing There are several different types of l-arginine on the market these days from straight l-arginine to l-arginine alpha ketoglutarate, -ethyl esther, etc. While Im not always a proponent of seemingly more advanced versions, this is one case in which I DO recommend the ALPHA KETOGLUTARATE version of larginine. Its the most potent so you can use about half as much as regular l-arginine and its really come down in price so its very economical. If you do use the AKG version, split the dosage in half so youre taking from .5 to 1.5 grams at night.
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