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Table Of Contents
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 DON’T Count Calories!...................................................................................................... 44 Hydration................................................................................................................................ 47 Hardgainer Training................................................................................................................... 48 The HPX Workout................................................................................................................ 49 Progressive Load Training............................................................................................. 61 Sub-Failure Training......................................................................................................... 65 Carb Cycling.......................................................................................................................... 68
Table Of Contents (Cont’d)
Sample Workout................................................................................................................. 74 Sample Training Log......................................................................................................... 75 Sample Workout Explanation....................................................................................... 76 Hardgainer Supplements......................................................................................................... 79 “Must Have” Supplements............................................................................................. 81 “Should Have” Supplements........................................................................................ 93 “Nice To Have” Supplements........................................................................................ 96
or prevent any disease. The Information contained herein reflects only the opinion of the author and is in no way to be considered required practice. either known or unknown produced or recommended by CQC International. assume any liability for the information contained herein. LLC or its subsidiaries.com Page 4 . nor as an alternative to medical advice. This publication is presented for information purposes only. exercise. The contents of this publication are fully protected by international copyright law. publications. CQC International. treat. nor any other website providing information. or any media resources. nor any of the subsidiary websites. These statements have not been evaluated by the Food and Drug Administration. or training program.Hardga inerProjectX. LLC. cure. Consult your physician before you begin any diet. The information contained herein is not intended to diagnose. Specific medical advice should be obtained from a licensed legal health practitioner. nor as a substitute for medical treatment.Important Legal Notice The information presented is not intended for the treatment or prevention of disease. www. Any other posting or distribution without written consent from the author will be a violation of copyright law and violators will be prosecuted to the full extent.
. you‟ ll build muscle. I‟ ve broken everything down in a simple step-by-step process so you‟ ll be able to understand every element of the advanced strategies I‟ m about to train you in. Unfortunately. there are SEVERAL elements of the muscle building process that MUST be addressed if you want to move past your “BEGINNER” rank and move up to fight with the big boys! And to help you get started as quickly as possible. Buying five bodybuilding magazines and pouring through their pages trying to dodge the glitzy supplement ads in your search for that one “magic bullet” that will FINALLY help you slap on some new mass is the equivalent of trying to ask someone for directions in New York City. In fact. But as you‟ ll see from this program.com Page 5 . this is an all too familiar reality for most of the lifters out there. You‟ ll get SEVERAL different opinions on how to reach your destination. Well guess what.Getting The Most From This Manual If you flipped over to the Training Journal and bypassed this part of your guide. Forget it! That‟ s for “beginner” trainees who tear out the pages from this month‟ s muscle mag and take it to the gym as their “plan”. I‟ ve added a few extra little “tools” to help you along the way. you‟ re probably used to seeing simple workout guides that tell you to “do this exercise for this many reps and this many sets”.Hardga inerProjectX. it wouldn‟ t do you much good... You see... www. then you have a LOT to learn about building muscle! Besides. too many people have been brainwashed into thinking that if you bust your butt in the gym and force feed yourself endless cans of tuna....that‟ s all about to end RIGHT HERE.RIGHT NOW! You see.and you‟ ll STILL end up in the ghetto desperately seeking the right way to your goal.
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 you‟ ll 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 you‟ re your own program for some SERIOUS RESULTS! Ok.. Hey there! Yep.A Word From The “Nerd”.com Page 6 .. And when I do.Hardga inerProjectX. I think that about does it and if you‟ re ready to begin your hardgainer training then I am… Let‟ s get started! www...that‟ s me on the left and after completing my books. I always like to go back through and make sure I‟ ve covered every single point I needed to.
Army‟ s light-infantry. I was the “geeky guy” at the gym who would always be seen sitting on the weight bench. scribbling down every last detail of my workout and results to be able to scientifically analyze what WORKS…and what was a complete waste of time when it came to building muscle while burning fat. Laugh if you must… . under the searing heat of the desert sun. my discoveries have made such a dent in traditional thinking about how to build muscle and burn fat that even some PRO BODYBUILDERS are using my programs leading up to their stage competitions! But my true passion ISN‟ T about taking care of stage monsters in tiny thongs. what you may NOT know about me is that I spent 10 years serving my country as a leader in the U. I‟ ve trained soldiers all around the world…in 4 feet of snow. and trainers to keep him on track. neck-deep in swamps…you name it! www.S. In fact. As a leader in several infantry units. That‟ s where I come in…and fortunately I have the background to kick you in the ass to get you to your goals! You see. in drenched clothes in the freezing rain. slicing through vines and elephant grass in jungles.com Page 7 . the nickname given to by my sadistically cruel gym buddies is actually probably well deserved.. It‟ s the “Average Joe” who‟ s busting his butt day after day in the gym and doesn‟ t have the benefit of a panel of doctors.Meet The “Muscle Nerd”! Short of bringing my “pocket-protector” to the gym.Hardga inerProjectX. nutritionists. hunched over my handy little notepad..but it was these notes that lead to some of the most remarkable discoveries in natural bodybuilding.
And ironically.. I‟ ve 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.Hardga inerProjectX. besides actual combat training. Here‟ s a look at some of my other programs based upon my research. And I‟ ve made it my goal to not only unearth the most cutting edge advancements in the scientific world of muscle building and fat burning.. just WAITING to be revealed. 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. www.com Page 8 ..but also to SHARE them with my loyal clients who have found my programs to be so powerful..
building FIRESTORM that will dramatically increase STRENGTH and SIZE in the shortest time possible! www..AdvancedMassBuilding. Combat The Fat The ULTIMATE FAT BURNING GUIDE to show off your new muscle! Discover how the training techniques of the U.S.com Optimum Anabolics If your goal is to BUILD MUSCLE..MakeYourOwnSupplements.Optimum Anabolics has proven to be the ULTIMATE MASS BUILDER on the planet over and over again! The "before & after" pictures speak for themselves! www.Hardga inerProjectX..CombatTheFat.OptimumAnabolics..com Page 9 .com Advanced Mass Building The program that shocked the mass-building world! Designed to thrash every muscle fiber in your body and ignite a muscle.com www.Other “Muscle Nerd” Programs.com Homemade Supplement Secrets For the serious athlete who uses supplements. Military can take you step-by-step to 6-PACK ABS! www. find out why you should NEVER buy your supplements “off the shelf”! Learn how to easily MAKE YOUR OWN SUPPLEMENTS and save up to 98% while making formulas that are even BETTER than the name brands! www.
.Perfecting Your Training Cycles The following is a sample of a powerful year-round training cycle using products I‟ ve specifically designed for each phase.. I also sometimes slip in a muscle-specific specialization program (like Underground Chest Training Secrets) to bring up lagging body parts.but it‟ s NOT your primary focus if you want to get to very low body fat levels. Optimum Anabolic’ s natural hormone “triggering” is a great choice as it does double duty for building muscle and burning fat. 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. Jan – Mar: I slow down on mass building and start to burn more fat while continuing to build muscle. 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! Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec Muscle Building / Fat Burning Cycle Product: Optimum Anabolics Optional: Specialization Program Fat Burning Cycle Product: Combat The Fat Mass Building Cycle Product: Hardgainer Project X or Advanced Mass Building .
Hardgainer Project X Introduction The following is an actual forum post I found online while browsing for what others were offering as advice for skinny hardgainers: www.com Page 11 .Hardga inerProjectX.
. Now you know why I like to stay away from forums. right? www. Well guess what. Actually... And let‟ s not even get started on how much moolah you‟ ve wasted on miracle supplements that were supposed to FINALLY allow you to pack on some serious muscle... haven‟ t you? I‟ m sure you‟ ve 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 you‟ ve still not gained a pound. They‟ re FILLED to the brim with knuckle-dragging morons who have no clue what they‟ re talking about.. these two “experts” are pretty much just regurgitating what 95% of the other “experts” are touting as definitive “hardgainer” advice.. They have no clue what they‟ re talking about! I‟ m no psychic.. They say you‟ re not taking the right supplements.. but my guess is that you‟ ve probably already been busting your ass pretty hard in the gym. They say you just aren‟ t eating enough food. They say that you‟ re not getting enough protein.. They say that you‟ re not training hard enough.Hardga inerProjectX.Here‟ s another one of my favorites from the same forum..com Page 12 ..
... In fact... shall we? www. there‟ s a LOT about you that‟ s different than the average gym rat on a quest to layer on stacks of muscle to strut around the beach during the summer.you just have a “high metabolism” and you‟ ll NEVER look like the other guys down at the gym.. And understanding THAT is the key to overcoming your challenges! So let‟ s dig deeper.com Page 13 .and popping more pills than your 90-year old granny…then why the hell isn‟ t 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 hasn‟ t been working for a reason.eating like a pig. A very good reason! It‟ s because you‟ re different! Yes.you! Your body isn‟ t like the bodies of those idiots in online forums who claim that you‟ re not as big as them because you‟ re too much of a wimp. right? WRONG! So if you‟ re killing yourself in the gym. well let‟ s face it.Hardga inerProjectX..My guess is that you‟ re probably about ready to just give up because..
you‟ ll most likely feel like there‟ s just no way in hell you could EVER hope to put on a single ounce of muscle..Hardga inerProjectX.you probably feel that way already.com Page 14 .. right? That‟ s ok though because I know that you HAVEN‟ T given up hope yet or you wouldn‟ t have picked up this program now. By the time you‟ re done with this chapter.Meet The Ectomorph… Ok first the BAD NEWS.. would you? You‟ re 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. But the fact is. www..
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.. I‟ ll explain more about how this works later on but for now.. But now for some GOOD NEWS.. in order for me to lead you down the path of finally becoming one of the “headturners” at the gym. You see. eh? It all begins with 7 Reasons Your Hardgainer Genetics Suck! www. I DO have some answers for you that will end that frustration once and for all.And fortunately.WHY your genetics suck. only THEN can I show you why I‟ m so excited about my Hardgainer Project X training program! In short. you can actually reverse your genetics! That‟ s right. HPX was scientifically designed to absolutely obliterate each of the limiting genetic factors that exist in your body! All of the fathead advice you‟ ve been getting about how you simply need to train and eat “like the pros” doesn‟ t take into account the critical component that your body won‟ t REACT to your training and nutrition the same way “others” do. I‟ ve personally witnessed that using these techniques over an extended period of time..and WHY you haven‟ t been able to gain weight.. if you‟ re ready. This is absolutely CRUCIAL because once you know all these “WHY‟ s”.com Page 15 .. We‟ ll get into those “answers” soon enough but that‟ s NOT the reason for this chapter.. you FIRST must know exactly WHY you‟ re a “hardgainer. I say we begin the “genetic research” into WHY you‟ re a hardgainer so we can quickly get to the training. you‟ ll be conditioning your biological structure to hold on to all that muscle that you‟ re going to be building..Hardga inerProjectX.
www. This is why. and excitable. although it‟ s not always the case. and PITUITARY glands. No need to be Einstein here. or in your case. THYROID.Hardga inerProjectX.. have an “Overactive Sympathetic Nervous System”! Big words. A Word From The “Nerd”. they INCREASE the number of calories you naturally burn off during the course of the day so the more ACTIVE these glands are.. how many times have YOU told people “I just ca n ’t gain weight! I can eat all I want but I just have a FAST METABOLISM!”? Well.. what others may see as your “excuse” actually has some scientific truth behind it.just know that each of these glands are ACCELLERATORS of your metabolism because they convert “potential energy” in the body into “outward energy”.. So let me begin by putting it in a more appropriate perspective. gain it... Your body‟ s sympathetic nervous system consists of three sets of glands: your ADRENALS.. After all. a lot of hardgainers can often be more active..you. In other words.7 Reasons Your Hardgainer Genetics Suck! Reason #1: Your “Fast Metabolism” “Metabolism” is a very complex and misunderstood element of your body‟ s ability to support a healthy weight. because their body is constantly looking for an outlet for stored up energy. let me break it down for you. eh? Well..com Page 16 .and it‟ s developed a bad reputation over the years because it‟ s often seen as simply an EXCUSE for why someone can‟ t lose weight. the more calories you expend in the way of “outward energy”. hardgainer..
So what do you think is the first thing your body tries to dump when it‟ s looking at a week without food? That‟ s right…MUSCLE! www. the fact was. Problem is. our next meal could have been an hour away…or a WEEK away! And so our genetics evolved to allow us to conserve our energy during times of starvation.Hardga inerProjectX. our genetics have been hard-coded to focus on one simple thing…STAYING ALIVE! And back in the days when we were munching away on roots and clubbing small mammals with sticks.. right? But building muscle ISN‟ T just about BUILDING muscle..it‟ s also about not LOSING it after you‟ ve built it! In fact.and some hormones that make it HARDER to gain muscle (known as “Catabolic” hormones). it takes a LOT more effort for your body to maintain muscle tissue than it does to maintain fat stores. You‟ re probably mostly familiar with ANABOLIC HORMONES because every red blooded male knows the power of TESTOSTERONE and GROWTH HORMONE in building muscle.Reason #2: Catabolic Hormone Dominance Packing on muscle is largely dependent upon your body‟ s ENDOCRINE SYSTEM which is made up of all your tiny little “hormone factories” littered around your body. since the dawn of time.. your body actually doesn‟ t WANT to build a lot of muscle! Why? One word… …SURVIVAL! You see. we never knew when we were going to find our next root or when the next cute little bunny would cross our path so we could name it “dinner”. In other words.com Page 17 . Our hormones play numerous roles in our daily bodily functions and there are some that can HELP us build muscle (called “Anabolic” hormones)..
Hardga inerProjectX. Now we are all biogenetic individuals. at home.. your body releases CATABOLIC HORMONES to start breaking down muscle tissue in an effort to balance out your energy levels. right? So for naturally “athletic” body types (ie. and so on.. your adrenals ALSO manufacture the catabolic hormone. hardgainer. All sounds good. in school. such as low calorie intake or over-exertion. CORTISOL! Cortisol is your body‟ s “stress hormone” and is catabolic because under chronic stress.During times of “stress”..and they can keep it on with no problems. either the type you‟ re used to thinking of such as problems at work. any knucklehead who‟ s ever opened up a muscle mag can see just based upon the supplement ads that…testosterone = MUSCLE! But unfortunately.. YOUR endocrine system has a higher ratio of CATABOLIC hormones which is why you have such a hard time not only BUILDING muscle.) OR.if your body is experiencing ongoing “stress”. Your adrenals are responsible for the production of the hormone adrenaline and are also instrumental in the production of the hormone DEHYDROEPIANDROSTERONE (DHEA)... their endocrine system is tipped toward the anabolic end of the scale and their body NATURALLY gains muscle with little effort.com Page 18 . including your ADRENAL GLANDS.. and are key in the production of the anabolic hormone TESTOSTERONE. www. right? I mean. in your relationships. your cortisol levels INCREASE and this in turn DECREASES your production of DHEA The result? LESS production of anabolic hormones like TESTOSTERONE! SO. Unfortunately for YOU.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 scale…only to find them WASTE AWAY a week later! But there‟ s still another problem… Remember. Mesomorphs). being a “hardgainer”. your body is completely DOMINATED by your Sympathetic Nervous System..
right?). don‟ t you? Reason #3: Poor Neuromuscular Communication Whenever you make ANY movement.…your TRAINING is too extreme and your body isn‟ t given a chance to recover properly. Ever heard of “skinny fat guy syndrome? This is when you have a small bone structure…little muscle…but a big old BELLY! It HAPPENS! And I know that some of you reading this know EXACTLY what I‟ m talking about. This includes the “message” you send your body with the intention of how much muscle you need on your frame..com Page 19 . Unfortunately. The louder the message… the more MUSCLE you‟ re telling your body you need to pack on. …then you can quickly EXHAUST your adrenal glands. you send a message through your Central Nervous System to your muscles to tell them to do what you want them to do. Now this message can be as soft as a whisper…or as loud as a bullhorn.. high levels of cortisol can ALSO trigger fat storage! A Word From The “Nerd”... INCREASING your production of cortisol while DECREASING anabolic hormones! On top of this (as if things weren‟ t bad enough. even if you‟ re shouting at your muscles at the top of your lungs by training like a madman in the gym… …your “hardgainer muscles” don‟ t understand what you‟ re saying! www.Hardga inerProjectX.
eh?).A Word From The “Nerd”. YOUR muscles don‟ t accept “growth signals” very easily and end up not responding as much as they should from the training “message” you‟ re sending them. Reason #4: Type 1 Muscle Fiber Dominance Muscle isn‟ t just plain “muscle”. right? Same goes with building MUSCLE! While other body types have a clear communication line between the central nervous system and muscle tissue. it‟ s almost as if YOUR muscles speak a different language. You have to SPEAK their language to get the answer you‟ re looking for.Hardga inerProjectX. your CNS has a tendency to reach maximum capacity EARLIER in your training than other bodybuilders. SHOUTING your question at them ISN‟ T going to get them to understand any better. Your body is actually comprised of several different “TYPES” of muscle fibers (7 to be exact). It‟ s like you‟ re demanding 10 lbs of muscle and they think you said 1 lb of muscle…so they respond accordingly.com Page 20 . each with its own purpose and function. since YOUR central nervous system is easily overloaded. www.. What‟ s worse (seems like there‟ s always a “worse”. You can go to a foreign country that doesn‟ t speak your language and if you‟ re trying to ask directions to a bathroom and they don‟ t understand you. 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. You see..
Now when it comes to gaining weight as a hardgainer. intense sets. this “pumping” type training forces your muscle fibers to increase in thickness and increase the number. training FAST TWITCH fibers the right way actually creates more microtears in the muscle cells which in turn stimulates growth and will help you quickly gain more STRENGTH since that‟ s their primary role. Over time. because of these extreme differences between muscle fiber types.Hardga inerProjectX.com Page 21 . this type of training does very LITTLE to stimulate your Type 2 muscle fibers. you have to attack them differently in your TRAINING as well. BOTH of these muscle fiber types are important and for different reasons. Problem is. You see. your Type 2 fibers are your POWER fibers and they‟ re your prime movers for HEAVY training like when you‟ re going for your 1 REP MAX on a squat or bench press! Now. size and density of capillaries to supply more blood to your muscles based on the increased demand from your training. your fast twitch muscle fibers respond best to very HEAVY weights and much LOWER REPS (like in the range of 4-6 reps per set).The two types that we‟ re 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). Because of their characteristics. 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. In other words. Type 1 slow twitch fibers have a lot of blood flow and contain more cellular mitochondria (your cell‟ s power center) to produce energy for a long period of time but with very little force. Slow Twitch fibers (Type 1 of which you have a LOT) respond best to HIGHER REPS with LOWER WEIGHTS (or “pumping” type sets of 815 reps). in order to properly target each one for growth. For example. www. This is why they‟ re considered more “endurance” focused and very useful if you‟ re a marathon runner.
com Page 22 . …bring you more strength gains which can help you get an even bigger pump from your high rep training. have a higher ratio of SLOW TWITCH muscle fibers which is why you‟ re built more like a marathon runner than an Olympic sprinter. research has shown that fast twitch fibers are able to withstand the body‟ s natural catabolic process better and therefore will stick around longer after you‟ ve built them up. huh? But there‟ s a little problem here… It‟ s true that each person has a body comprised of ALL of the different types of muscle fibers…but different body types have different RATIOS of these two fibers. So what does this mean? www. 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. because of their large blood flow capacity yielding a massive “pump”.. slow twitch fibers… While 1‟ s are more geared toward endurance related sports because of their long term energy production. So guess where that leaves YOU… Yep…YOU.Hardga inerProjectX. You see. Some people are built more like oxen and have a higher number of the fast.growing FAST TWITCH fibers (2‟ s). Cool... And THIS is where your major challenge comes in because while Type 1‟ s do have the highest long term potential for size increases because of the pumping type training and the continuous increase in blood flow. they also have the ability to aid you in building up your muscles. …trigger a larger testosterone release from the specific type of training involved. my dear hardgainer. But let‟ s not discount the value of your Type 1. But your Type 2‟ s are perhaps even MORE important because they respond much quicker. These are your Endomorphs and Mesomorphs and this is the reason why they find it easier to build and maintain muscle..Also.
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. By now you should begin to see exactly WHY the camp of experts who‟ ve been stating that the way hardgainers should train is “heavy. I‟ ve uncovered a unique training system that will allow you to activate BOTH types of muscle fibers…in the SAME SET! More on that as we get closer to your “HPX Workout Guide”! www. pump. heavy. In fact.It means that YOU have LESS of the faster-growing/longer-lasting Type 2 fibers to build stimulate for growth and hormone enhancement. in “Hardgainer Project X”... heavy”… …and the camp that‟ s been saying you need to go for the “pump. While this is the whole basis for my 4-Week Mass Gaining Cycle I revealed in my best-selling program “Advanced Mass Building” (www. you never effectively target your Type 2 fibers during your workout. research has recently proven this as we‟ ve now discovered that only about 20-30% of a hardgainer‟ s fast twitch muscle fibers are even “activated” in any all-out set! A Word From The “Nerd”.com Page 23 . In fact.AdvancedMassBuilding. While you would think that all you‟ d 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)..targeting your muscle fibers by incorporating a unique training method that is SPECIFICALLY tailored toward your individual challenges.. combined with your reduced storage of Creatine Phosphate and poor neuromuscular communication. we‟ re going to dig even DEEPER into micro.com).Hardga inerProjectX.
. but in order for it to actually be used for repair and growth. amino acids that are broken down from ingested protein all hang out on the outside of your muscle cells waiting for a specific combination of “transport aminos” to come by and link up with. www. Unfortunately. your higher risk of adrenal stress also contributes to higher levels of ANXIETY. A Word From The “Nerd”.Reason #5: Reduced Muscle Protein Synthesis “Experts” will tell you to back a dump truck up to your kitchen table and have it unload a massive dose of protein straight into your gullet in order to feed your muscle with mass-building amino acids. or bonded. right? Better keep a stack of muscle mags next to the toilet if you go this route…you‟ re going to be spending a LOOOOOONG time in your mini-library! Reason #6: Reduced Recovery Potential As a hardgainer. Only in the right pairing are they able to pass by the cell wall and be used efficiently to repair and grow the cells. it has to be synthesized. In fact. with the muscle cells.Hardga inerProjectX. You see. if you‟ ve ever tried overdosing on protein shakes thinking that the answer to building muscle was more and more protein. the hardgainer metabolism doesn‟ t process protein very efficiently and a lot of it goes unused by the muscles and gets flushed out of your system. Well you can take in all the protein you want.. you probably noticed saw it got flushed in another way as well… …right down the TOILET! Your body has to do SOMETHING with all of that protein that‟ s not getting synthesized.com Page 24 .
www. because of your highly activated sympathetic nervous system. this is your body‟ s time to rest and recover…and therefore the absolute BEST time to build muscle! But hardgainers... oxygen. energy requirements. and body tissue repair. ruled by cortisol and adrenaline.Hardga inerProjectX. In other words. which burdens your ability to maximize growth while you sleep and can quickly lead to OVERTRAINING. You see. Reason #7: Acidic System Your body is largely made up of water which allows nutrients. This is important because we‟ re not only talking about how LONG you‟ re able to sleep. suffer more from insomnia and don‟ t sleep as DEEPLY. much of which takes place at night while you sleep. and all sorts of biochemicals to be transported to various destinations. while during the day your body is trying to be “catabolic”.Ectomorphs.com Page 25 . neutral. it‟ s at night that your body makes the shift to a more anabolic state with a natural increase in testosterone and growth hormone. in this hyper-aroused state. This water can either be “acidic”. or “alkaline” as measured on the widely recognized pH (potential hydrogen) scale. We also have to look at the QUALITY of sleep you‟ re getting and even the TIME you go to sleep! It all affects your hormone balance and ability to sustain muscle growth momentum. have an even higher demand for nutrients. A Word From The “Nerd”.
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. if you haven‟ t seen the tie-in yet.. soaks into the forest ground and is absorbed into the trees through their root structure. The rain. Think of this principle in the same way as acid rain affects a forest..The lower the pH reading on the scale. lean toward being a mild acid.com Page 26 . eventually devastating an entire forest! www. And acid eats away at things. Why would this make a difference? Well. Unfortunately ectomorphs appear to have a higher probability of being systemically more acidic than other body types.Hardga inerProjectX. “acidic” means that a substance. right? Well that includes living cells in your organs. arteries. This acid then eats away at the tree from the inside out. in this case the fluids in your body. the more ALKALINE. the more ACIDIC a substance is and the higher the number. made more acidic from pollution. and yes…even your MUSCLES! A Word From The “Nerd”. The fact is that we can‟ t sustain long periods in either too acidic or too alkaline an environment.
and supplementation factors necessary to finally help YOU take control of your ability to build REAL MUSCLE…and keep it on as long as you like! So if you‟ re ready to join the battle. diet. I took into account EVERY SINGLE ONE of these obstacles you face when I designed the Hardgainer Project X program. I‟ m ready to lead you! Let‟ s get to it… www. you now feel that building muscle is an utter IMPOSIBILITY.com Page 27 . this is actually quite an easy problem to remedy! A Word From The “Nerd”. having an overly acidic system for long periods of time are now being attributed to most degenerative diseases such as Cardiovascular Disease.In fact. you‟ re constantly creating acid in your body…and it‟ s completely NATURAL! Our bodies are actually DESIGNED to buffer out this acidic environment to keep us alive and healthy. Cancer. Fortunately. our focus for the moment is on how being acidic robs you of muscle. While it‟ s in your best interest to look at this problem as a serious health risk. from the food you eat to even every contraction of your muscles as you lift a barbell at the gym. and Diabetes..Hardga inerProjectX. 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. I‟ ve integrated the EXACT training. 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. Let me guess…you 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. right? No worries mate! As I said earlier. You see..
In other words…forget looking like ARNOLD! Schwarzenegger had the perfect combination of superior genetics AND anabolic steroids to create the body that has now become legendary. but it appears that those who did the best were the “skinniest” which further proves that the training and nutrition model is custom built for the true ectomorph body type. When you look at these models. In fact.18 lbs per WEEK. pick up a copy of a magazine for “real” men.A Hardgainer “Reality Check” If you‟ re one of those guys who runs to the newsstand each month to grab the latest pro bodybuilding magazine to search for new photos to use for inspiration then you‟ re setting yourself up for a big disappointment.Hardga inerProjectX.! ALL of my programs have shotgunned WAY past this theoretical limitation. www. the average lean muscle gain was 1. healthy…the kind of body that women WANT…and other men want to HAVE! So the first lesson as we begin to layout your muscle-building battle plan is to SET REALISTIC EXPECTATIONS! So naturally your next question is… “How Much Muscle Can I REALLY Expect To Gain?” Science will tell you that it‟ s virtually impossible to gain more than 1. and the results from my testing in this Hardgainer Project X program were no exception. Lean. Some did better and some did worse. you‟ ll see the kind of body that really IS attainable…even for the hardgainer.5 lbs of lean muscle per month. for the human “lab rats” that took part in my research. If you‟ re looking for inspiration.com Page 28 . I know this to be complete B. ripped.S. such as Men‟ s Health or other publication that uses natural bodybuilders or male models who are focused on following a non-steroid muscle-building path.
5 lbs of lean muscle gain per week.. HOW are you going to accomplish all of this muscle gain? Well the program I‟ ve designed and tested is jam-packed with what I call “EctoAnabolic Expanders” designed specifically for stretch the ectomorph‟ s musclebuilding capacity to levels never before realized! And before we jump into the actual training. 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. that probably means putting on some body fat as well…but not too much. For many skinny guys. this is still a MAJOR IMPROVEMENT over what they‟ ve accomplished in the past! Now. if you‟ re truly an ectomorph.Hardga inerProjectX.. Yes. For a more realistic goal.However. but I also don‟ t want you to be discouraged if you‟ re “only” seeing an extra 2 pounds per month. A Word From The “Nerd”. Now that‟ s not to say that you WON‟ T be able to “lean out” while putting on muscle – it DOES happen to some ectomorphs who have a body type that isn‟ t that far off from that of a mesomorph. Now my hunch is that you‟ re going to blow past this goal.com Page 29 . Your initial goal is to simply “GAIN WEIGHT”. This will yield a gain of 2 lbs per month or 24 lbs a year with continued commitment. let‟ s go over a VERY IMPORTANT jumpstart “Expander” that will absolutely make or break your success… You see. I want to point out that your INDIVIDUAL results will of course vary depending upon your own body‟ s genetic makeup and the effort you put into the program. www. set your target at a gain of .
once we slap on some slabs-o-muscle to your frame. you NEED to gain some more body fat.But compositionally. Some of you reading this book may already be here while others will have to STRUGGLE to get there. 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.com Page 30 . then you‟ d most likely short circuit your mass gaining and not optimize your true potential to build muscle. Just like pro bodybuilders. Your goal should be reach about 12% body fat to allow yourself that musclebuilding buffer zone and open up your anabolic window. www. No worries…you WILL get there and the key is to NOT try to make it happen overnight. If you were to try to cut it too close and NOT gain the extra fat. 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.Hardga inerProjectX. if you‟ re underweight (say 10% or lower body fat levels) then you lower your body‟ s anabolic capacity…and in order to do this. THIS is when you can switch your focus to ”fat burning” in order to gradually reveal your 6 pack. But don‟ t worry…I‟ m not going to let you become the “pudgy guy” at the beach.
Nutritionally. then you‟ ll simply monitor your follow up readings to adjust either your training or your nutritional program accordingly to stay at around the 12% level..Hardga inerProjectX. let‟ s go ahead and tackle how you‟ re going to FUEL all that new muscle growth… www. Always remember…our 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... and learn the best choices that fit your specific challenges. NUTRITION. you‟ ll shotgun past all the worthless supplements that are screaming at you to give them a try. Training wise. Again.A Word From The “Nerd”.. 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. If you‟ re already AT or even ABOVE 12% body fat. promising miracle growth. very skinny.SUPPLEMENTATION to help you push your anabolic boundaries wider and wider apart. So first. In supplementation. this is going to make you look more…well…”normal”.com Page 31 . our challenge is to activate your body‟ s “dormant” muscle fibers and stimulate growth of lean muscle mass. I have to make sure you understand that your goal is not to GET fat! 12% body fat is actually pretty lean and if you‟ re one of the guys who‟ s naturally very. and yes.
com Page 32 .in the right RATIO.. citing that you‟ re simply “not eating enough calories”. it‟ s TRUE that in order to build more muscle. Unfortunately.but your body DOESN‟ T which is why your muscles. as a “cursed” hardgainer. your structural makeup makes things much more complicated than this because it‟ s not just how MANY calories you take in. You probably ended up feeling like a stuffed pig and felt like a slave to your refrigerator. but what your body DOES with them once they‟ re inside of you.Hardga inerProjectX..at the right TIME. There‟ s some truth to this. www. But if you‟ ve ever followed any other “hardgainer” programs before. YOU want MUSCLE.. you ARE going to have to create a “calorie surplus” where you‟ re taking in more calories than expending on energy because this IS how you gain weight. It‟ s about taking in the right KIND and AMOUNT of nutrients. For example. all the so called “experts” tell you you need MASSIVE doses of protein but the reality is that this is NOT what causes muscle protein SYNTHESIS so you end up with a lot of WASTED calories.Hardgainer Project X Nutrition Most hardgainer articles say that your nutrition is your biggest failure.. you may have been brainwashed into thinking that you have to GORGE yourself every 30 minutes with food. am I right? Well the answer to a weight gaining diet ISN‟ T to stick a feed tube down your gullet and shove a bunch of junk food into your system. don‟ t SYNTHESIZE protein as well... It‟ s like dumping a load of bricks onto a construction site but not having any workers around to put the building together! Now. but as we now know.
..INSULIN! Insulin And The “Hardgainer” Insulin is a hormone excreted from the pancreas in response to the food you take in and its role is to regulate the amount of sugar you have floating around in your blood. and especially the more CARBOHYDRATES you took in. the first place insulin likes to store it is in your muscle cells... Unfortunately for hardgainers. it all comes down to one word. In response. For the hardgainer. when you eat.. you MUST understand one thing.com Page 33 . And along with that sugar. But insulin is ALSO one of the body's most anabolic muscle-building hormones known to man! In order to get rid of excess sugar. it also takes in amino acids which helps build muscle while avoiding catabolic breakdown of the muscle tissue. the more sugar that‟ s injected into your bloodstream and the more insulin your body produces as a result in order to get rid of the excess sugar.Hardga inerProjectX. or the more processed foods you consume. For example. The larger the meal. your body breaks down your food to turn it into “sugar” to be used for “fuel”. YOUR body is ruled mostly by your THYROID and doesn‟ t maximize the use of insulin for this anabolic role. www. But I ALSO have a little trick up my sleeve for you that‟ s proven to work especially well for hardgainers.. insulin stimulates the cells to take in more glucose and use it to produce energy INSTEAD of being stored as fat.A Word From The “Nerd”. I‟ ll explain that in just a bit but for now.
A Word From The “Nerd”. getting enough protein is only PART of the equation and for hardgainers. 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. Nitrogen is a chemical element found in protein so a “positive nitrogen balance” simply means that the body is taking in more protein than it‟ s excreting through sweat and your bathroom activities.. Unfortunately. it‟ s also part of the PROBLEM... The purpose of taking in ENOUGH protein is to achieve what bodybuilders call a “positive nitrogen balance”.Hardga inerProjectX. if your blood sugar drops too low. And don‟ t worry. Let‟ s start with PROTEIN.this is NOT going to be some snooze-fest because there are actually some surprising revelations for each of these nutrients that I know you‟ re going to find interesting. Too MUCH blood sugar and once your muscle cells are filled up with the excess. gain so much weight in both muscle AND fat! But for YOU. So our goal in the HPX program is to increase your body‟ s 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. your body will turn it into fat for easy storage. who are ruled by insulin.. you don‟ t produce ENOUGH insulin to be anabolic. 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”.. www.com Page 34 .. This is why endomorphs on the other end of the scale.
www...Let me explain WHY. PROTEIN is by far the most “thermic”... Of all the macronutrients. When you consume any food or drink...com Page 35 .. .too LITTLE protein and you don‟ t have enough maintain a positive nitrogen balance to rebuild muscle and gain mass. because your muscles AREN‟ T primed to synthesize all that protein you‟ re dumping in your body.. .completely DEFEATING the purpose of what you‟ re trying to accomplish in the first place.. What‟ s the solution? It‟ s 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.. but first let‟ s move on to DIETARY FATS. This is ALSO why all the expert advice telling hardgainers to consume more and more protein is pretty idiotic! SO.. Also... A Word From The “Nerd”. .basically we‟ ve hit the “too little – too much” puzzle.too MUCH protein and you jack up your metabolism. making it harder to gain mass.. your body requires energy just to digest and use that food. it‟ s being burned up for energy so fast that it‟ s jacking up your metabolism more and more.Hardga inerProjectX. Now this is most likely going to be LESS than what you‟ re 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! We‟ ll talk about how to accomplish this in just a bit..... This is called a food‟ s “thermic effect” because it burns calories while it‟ s being digested.
com Page 36 . fats are being used to build them back up stronger and bigger than before you thrashed them. margarines) Limit To 10% Of Total Intake Very Good Source Of Healthy Fat Polyunsaturated Omega-6 fats (plants. sunflower oil.Dietary Fats I used to call fats “the most misunderstood nutrient”.. but the fact is ALL of the nutrients are pretty much completely misunderstood. plant oils. As you‟ re breaking them apart. nuts.Hardga inerProjectX.. dietary fat has some pretty amazing benefits. But for the hardgainer. www. flax seed oil) Excellent Source Of Healthy Fat Polyunsaturated Omega-3 fats (fish. flax seed oil) Excellent Source Of Healthy Fat Monounsaturated fats Saturated fats (animal products. flax seed oil. canola oil. If a car is built with a poor frame which is the foundation upon which the entire rest of the car depends on. Examples Of “Good” And “Bad” Dietary Fat Avoid At All Costs! Trans-fatty acids (Processed foods. fish oils. corn oil. safflower oil. fats make up the STRUCTURE of all of your cells. olive oil. sending you over the cliff! Same goes for that body you‟ re trying to build. But the key is in the QUALITY of the structure you‟ re trying to rebuild because there are GOOD FATS and there are BAD FATS... First. You‟ ll try to make a “tight turn” and the entire frame buckles. dairy) Think of it like designing a car. soybean) (avocados. its performance will suffer in ALL AREAS.
. BUT.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.. particularly for hardgainers is that fats contain more than TWICE as many calories per gram than either protein or carbohydrates. your efforts in the gym will not only be sub-standard. In other words.. you can increase the caloric DENSITY of your meals. Carbohydrates Carbs generate the most blood sugar in the body when consumed so they trigger insulin release more than the other nutrients.and you know what comes with that! The other positive benefit. including testosterone.... in particular monounsaturated fats.If you don‟ t have cells that are built and functioning properly. your hardgainer system ISN‟ T optimized for natural testosterone release. And finally we come to the most important nutrient for hardgainers. www.. a good 55-60% of your total calorie intake should come from carbs.. But studies have shown that dietary fat..because blood sugar and insulin levels drop resulting in the use of FAT as fuel in the lack of the easily burned sugar. how can you ever expect them to live up to the mass-gaining task you‟ re about to ask of them? If your cells AREN‟ T humming along at peak performance.. This is why going on a low carb diet works so well for burning off fat.when done incorrectly.. dietary fat is critical in the natural production of HORMONES. So remember..Hardga inerProjectX. have proven to help NATURALLY BOOST TESTOSTERONE LEVELS. low carb diets ALSO lead to a lot of muscle loss for the reasons we stated before.and if you remember..com Page 37 .but sentence your entire weight-gaining program to FAILURE! Next. 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..
The higher a carb‟ s “glycemic rating”.) www.This will ensure that your blood sugar levels don‟ t drop so low that you hit that “catabolic zone” where you‟ re losing muscle during the day. Now there are times when this is a BIG BONUS. This is based upon how QUICKLY the carbohydrates are broken down into sugar in your body. the more quickly it turns to sugar and the more insulin your body has to produce. but for clarification. How I achieve this is by focusing on what I call “DRY CARBS” and “WET CARBS” in specific portion sizes.. ones that don‟ t spike your insulin levels too fast and provide you with long-duration energy and endurance..but for the most part. This is actually more important for those people who are trying to LOSE weight so you won‟ t hear me talk about this too much in the context of hardgainers However.Hardga inerProjectX..HIGH GLYCEMIC and LOW GLYCEMIC. Here are some examples of how I divide carbs into these two categories. “dry carbs” are similar to what a lot of people have come to call “complex carbs”.com Page 38 . We‟ ll get into “portions” in just a bit. However. If you‟ ve followed any of my articles.. “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. eating a bunch of sugary or highly refined foods that are high glycemic ISN‟ T recommended. you also know that there are two basic kinds of carbs. 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.. my recommendation is to still stick with “low to moderate” glycemic carbs for the bulk of your diet...
In order to accomplish this. Nutrient Timing Making sure that you‟ re taking in the right nutrients at the right TIME helps you maintain a positive nitrogen balance as well as maximize your body‟ s insulin response for anabolic effects because you‟ re continuously feeding yourself the amino acids you need to rebuild muscle as well as maintaining proper blood sugar levels.. so now that you know more about how each of these macronutrients affect the hardgainer.no skipping meals! www.CombatTheFat.. Ok.com.com Page 39 . let‟ s talk about how we can MANIPULATE them within our diet to MAXIMIZE your growth potential.Hardga inerProjectX. like www..) A Word From The “Nerd”. 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 we‟ re 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. classify “dry” and “wet” carbohydrates in different ways to accomplish different goals.. As we go through these critical nutrition elements...(Note: The classifications in the previous chart ONLY apply to the HPX program! Other of my programs. you MUST eat something every 2-3 hours.
. And all of this stimulates a chain reaction of OPPORTUNITY for you to maximize your body‟ s anabolic response! A Word From The “Nerd”.. you‟ re creating an intense “demand” for your body to do everything it can to help deal with the damage you‟ ve done. Now TRAINING is actually ALSO a “catabolic” event because you‟ re breaking down muscle tissue and it‟ s getting used as fuel.com Page 40 ... But they‟ re completely MISSING SOMETHING in my opinion. During Your Training. For example....take in some PROTEIN and CARBS with VERY LITTLE FAT! Fats can actually slow down your carb uptake and you want the protein and carbs to work fast to decrease catabolism and increase protein uptake in order to jumpstart the anabolic process.. you should take in a large amount of protein and high glycemic carbohydrates.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. Now most “experts” tell you that immediately AFTER your training. You‟ ve wasted all of the stored sugar in your muscles. When you train with the HPX Workout......and they‟ re RIGHT. www... your body is the most CATABOLIC as soon as you wake up so.. .. But it‟ s also the BEGINNING of one of your most anabolic time periods of the day. As Soon As You Wake Up....Hardga inerProjectX. The muscle fibers have been stretched and broken down.
. then your muscles need IMMEDIATE help in recovering from the stress and “damage”. you can use my personal recipe in there called my “During Workout Power Potion”. A Word From The “Nerd”.com)... right? Well. Ok.MakeYourOwnSupplements.. in order to make sure you‟ ve soaked up enough protein and to keep your insulin levels HIGH during this all-important period. 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 DON‟ T have “Homemade Supplement Secrets”. I‟ m recommending you take in some high glycemic carbs and protein DURING your workout! Did you get that! DURING YOUR WORKOUT! Why? Well…why WAIT?! Hardgainers already have extremely catabolic SYSTEMS so if training is a “catabolic EVENT”. actually. about 20-50 grams of sugar (preferably a combination of dextrose and maltodextrin) and about 10-15g of Branched Chain Amino Acid powder. If you have my “Homemade Supplement Secrets” program (www.Hardga inerProjectX. then the main thing you need to know is… Make up a “workout drink” comprised of water.com Page 41 . I know what you‟ re thinking. The next key time to consume your nutrients is about 30-60 minutes AFTER your workout. high carb “meal” DURING your workout. I recommend hardgainers actually take in TWO of these meals! www.In order to MINIMIZE CATABOLISM AND provide your muscles with IMMEDIATE support to begin the recovery process. After Your Training.. You just had a high protein..
. but it‟ s ALSO the time that your body does most of its work in actually BUILDING the muscle you‟ re trying to pack on! Fortunately.. Right Before Sleep... This will help you maintain a positive nitrogen balance while supporting your body‟ s natural hormonal response during this incredibly anabolic window of opportunity you have.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..but you DO need to provide it with the building blocks it needs to CREATE that new muscle. Have a sweet tooth? Try making sugar-free pudding and adding protein powder to it! Or. try some cottage cheese with some fresh fruit mixed in. your body uses body fat as its primary source of fuel while you sleep so you don‟ t need to worry too much about losing muscle.Hardga inerProjectX.. Ok. you want to take in some PROTEIN with just a SMALL amount of carbs to feed your muscle gains through the night.. A Word From The “Nerd”. try www. Another option is just cottage cheese or yogurt with PROTEIN POWDER. if you want a real treat. so you‟ re about to go into a 6-8 hour fasting period at night while you sleep.com Page 42 . This meal can either be WHOLE FOOD (such as some chicken and rice with almonds. etc.. And the last time we‟ ll talk about is. tuna sandwich with canola mayonnaise.. Your metabolism slows WAY down during this time so this helps you survive the fasting.. So about 30-60 MINUTES BEFORE BED. Ideally.) or in the form of PROTEIN SHAKE while throwing in some dietary fat like 20-30 grams of canola or flax oil.
Now. A Word From The “Nerd”. you‟ ll need to simply learn how to “eye” your food in the form of “servings”..com Page 43 . such as when you first wake up.. dividing them up appropriately based upon the specific events we just discussed and your own personal lifestyle and agenda..Hardga inerProjectX. In other words. during your workout.. Let‟ s face it. it‟ s practically impossible to get accurate and who the hell wants to spend their life enslaved to a calculator? Fortunately I have an easy solution for you! Basically.”counting calories” SUCKS! Plus. after your workout (though our “after workout” meal can be either liquid or dry really since you‟ ve already supplemented during your workout) and in between your solid meals as “snacks” so you don‟ t feel stuffed. it really doesn‟ t work since you have to take into account each food‟ s “thermic effect” and deduct it from your overall calorie intake.. The best times for your “liquid” meals are the times when your body either needs FAST ABSORPTION of nutrients. The best way to do this is to take in about 3 or 4 “solid” meals and 3 or 4 “liquid” meals each day...how to do this WITHOUT “counting calories”.... You got the “big events” out of the way with your meal planning so for the remainder of your day. just fit in your smaller meals every 2-3 hours and don‟ t worry about “counting calories”. www.The Rest Of The Day.
.your HANDS! By using your hands as visual “portion-meters”. all you would do is put on your plate enough chicken so that it‟ s about the size of your hand and that would be how much you would eat.Hardga inerProjectX.com Page 44 . I‟ m not all that worried about “percentages” of nutrients like everyone likes to break your diet into because for ectomorphs. Now here‟ s how to “eye” your servings... But if you‟ re OLDER and can‟ t handle carbs as easily OR are a “fat.A Word From The “Nerd”. Here‟ s what I mean..skinny” hardgainer who has a slight muscular frame but are over 12-14% body fat.. Now... Fats work a little differently. 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). This is a relatively EASY thing to do and you don‟ t even need a SCALE or measuring cup to do it because I‟ m going to show you a SIMPLE way you can use a handy set of tools you carry around with you everywhere you go. Well. you can determine how much food to place on your plate without having to worry about “over-thinking” it.. 1 “Serving” of protein is about the size of either a balled up FIST or the palm of your outstretched HAND. So a sweet potato the size of your FIST would equal ONE SERVING of carbs. then I recommend a 40-40-20 split instead.. you just need to plain EAT at this point! But for those of you who are “nerds” like me. you‟ re looking at a nutrient ratio that‟ s about 55% carbs – 25% protein – and 20% fat.. So let‟ s say you want “one serving” of PROTEIN for your meal and you‟ re looking at a chicken breast for dinner.. www.. .
. or canola mayonnaise).com Page 45 .or a HANDFUL.. you would use a portion that is about the size of your FULL THUMB. canola oil. Just make sure you‟ re eating! Better to err on the side of caution right now and eat TOO MUCH rather than not enough. right? So since carbs and protein both contain 4 calories per gram. like almonds.. It‟ s just too time consuming and tedious and if you get frustrated. a serving size is much LESS. Sounds simple enough. you‟ ll quit and then you‟ ll lose all that muscle you‟ ve put on.Hardga inerProjectX.. salad dressings. You‟ ll soon “learn” how your body responds to food and you‟ ll be an expert in how YOU need to eat to continue to grow. pumpkin seeds.. butter. A Word From The “Nerd”. However. www..you don‟ t need to worry about weighing everything out at this point. you will use EITHER your THUMB. walnuts.. then you would simply grab a FULL “TIGHT” HANDFUL of them and that would equal one serving. Let me make this clearer. 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 you‟ re the latter version.. Add in a serving of dietary fat and you‟ re done! But again. 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.. For FATS. etc.Because dietary fat has over TWICE as many calories as either protein or carbs. If the fat you‟ re consuming is a “LIQUID” (such as olive oil. if the fat you‟ re consuming is a “dry” fat.
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 you‟ ll just look “puffy”...make you more TIRED...decrease your performance in the gym...and sabotage your muscle recovery. BUT... when you‟ re 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 you‟ re 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.
Yeah, I know… …THIS is what you‟ ve been waiting for, isn‟ t 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, you‟ ll 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 let‟ s jump right in and kick some ass, eh?
The Hardgainer Project X Workout!
The Hardgainer Project X workout is designed to overcome the specific genetic barriers that make “regular training” so imperfect for the Ectomorph body type. Before we jump into the actual Workout Guide and send you off to the gym, let‟ s break down the entire workout, why it‟ s so different from other programs, and EXACTLY why it‟ s going to break that “hardgainer curse” once and for all. Let‟ s start with taking a look at some of the important structural components, including: Training Frequency Training Session Length Exercise Selection Number of Sets Timing Your Training …and then we‟ ll get into the strange (but powerful) workout structure for your actual workout day, ok? Great…let‟ s get started!
The HPX Workout – Training Frequency The usual 5 days of all-out, balls-to-the-wall training regimen overloads your body to the point that it simply CAN‟ T recover at a level that allows you to build up muscle mass. Instead, your body adapts to the thrashing by HALTING muscle growth as a “survival mechanism”. Therefore, the HPX Workout uses a 3-DAY a week training structure to ensure that you have plenty of recovery time to support lean muscle growth. Any more than that and you could be setting yourself up for a long, long vacation in the “Overtraining Zone”!
com Page 49 .Hardga inerProjectX. 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. I also know that many of you wouldn‟ t be caught DEAD “only” going to the gym 3 days a week.. If you feel that you absolutely MUST hit the local iron jungle every day. The HPX Workout – Training Session Length Studies have shown that extended workouts that are very intense have a natural rise and fall in the production of your body‟ s anabolic hormones like testosterone... This isn‟ t a hard and fast rule – you need to decide your best schedule for lifting – but I‟ ve found it to work best in this way. www. Basically. A Word From The “Nerd”. then there ARE options for you to train.However.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 you‟ re trying to avoid at all costs. 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. No worries..
For the “average” person training in the gym with an intense workout. Compound exercises (I actually prefer to call them “power” exercises) recruit the largest number of muscle fibers while triggering a higher level of anabolic hormone release. For these reasons. your testosterone starts to plummet and your levels of the muscleeating/fat-storing hormone. I recommend NOT training longer than about 60 minutes. Remember…for hardgainers. begins to rise. COMPOUND EXERCISES (that move through more than one joint like the bench press. tricep kickbacks. I recommend an even shorter workout when possible.Hardga inerProjectX. fast-twitch fiber activation. 30-45 MINUTES is about as long as you can afford to train and fortunately. After then.com Page 50 . www. squats. cortisol. fiber recruitment is a real challenge and compound exercises are great for Type 2. But especially for the hardgainer.) are the King of all exercises for packing on mass. the foundation of the HPX program consists of compound movements…with a twist. etc. that‟ s exactly how I‟ ve structured your workouts so it‟ s a complete “no-brainer”! Worried that this isn‟ t long enough? DON‟ T BE! I have a surprise coming up for you that will show you how I‟ ve been able to SHORTCUT the training formula that will allow you to get MORE done in less time WITHOUT short-circuiting your body‟ s ability to access the “Anabolic Zone”! The HPX Workout – Exercise Selection Isolation exercises (that use single-joint movements like dumbbell flyes.) have their place. That‟ s NOT good news! For the hardgainer. etc.
you‟ ll only be targeting “smaller” muscle groups (shoulders. Your LARGER upper body muscle groups of the back get more attention because they can take more punishment due to the size and function of these muscles. more is NOT always “better”! The way I‟ ve designed your workout plan. chest. right? Therefore.the EXACT OPPOSITE of what YOU want to do. with my “overweight” clients..com Page 51 .. I instruct them to train as EARLY as possible in the morning because it jumpstarts their metabolism to burn more calories throughout the day.The HPX Workout – Number Of Sets When it comes to Hardgainer training. This is where you can learn a little something from my clients who are trying to LOSE weight! You see. you need to do everything you can to try and slow it down as much as possible. Limiting the number of sets you do. abs) with just 2 compound sets per workout. one of my “Insider Tips” is to train later on in the EVENING if possible! www.Hardga inerProjectX. avoids the common overtraining that frustrates hardgainers…but the WAY you‟ ll target these muscles using the strategy I‟ ll reveal will allow you to get in there DEEP and get all the stimulation you need to trigger growth! The HPX Workout –Timing Your Training With your “fast metabolism”. arms.
.. ok? Another benefit of training later is that the two times during the day when you experience the greatest natural increase in your body‟ s Growth Hormone. This is NOT a “deal breaker” if you can‟ t train later in the evening or even if you can only train first thing in the morning. 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. By training in the evening. Ok. www.. Training Day! Ok..and that‟ s OK.Hardga inerProjectX.. Just be aware of your body‟ s own response to training and adjust appropriately if you‟ re able to train in the evening. But a word of caution here.. for some people. you may be able to “tag team” your exercise with sleep to maintain a heightened state of overall GH secretion. Exercising IMMEDIATELY before going to bed. you may simply have to take in a bit more calories during the day to help balance things out. it may help you sleep better. can cause restlessness while in others.A Word From The “Nerd”... It‟ s just one single tip that can make a difference IF you can fit it in. let‟ s get into the real MEAT of your workout. Worst case scenario. ok? Remember.with your body‟ s reduced neuromuscular communication. is at the end of your training and about 30-60 minutes into your sleep cycle. Don‟ t be afraid that you‟ re not going to be able to get maximum results. I realize that this may not be an option for many of you. If you can‟ t. the typical bodybuilding routine doesn‟ t effectively activate your central nervous system to stimulate growth.com Page 52 .
Phase 1: Neuromuscular Activation In the first phase...Hardga inerProjectX. In normal training programs.com Page 53 . Therefore it takes you LONGER to get to the point where your body is in an optimized state to use your training for muscle fiber stimulation and growth. your goal is to “wake up” your central nervous system and prepare your body for a targeted attack that digs deep into your muscle cells with the most efficiency. Without “activation” (the way “normal” workouts tell you to train). www... .Neuromuscular Activation and Neuromuscular Bridging! Here‟ s how it works. you have a reduced capacity to take advantage of the type of heavy training that allows you to stimulate these fast growing fibers. you waste a lot of time working out with poor CNS stimulation. they‟ ve already begun reaching the point where their body has to quit or risk severe overtraining and LOSS OF MUSCLE! However. This is a precautionary set to avoid injury as well as help you generate more power in the next phase. So how does the hardgainer overcome the challenge of targeting the fast..growing 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. using the method I‟ m going to show you.. you can jolt your sleepy central nervous system with a giant blast of fiber-stimulating power that‟ s like getting out of bed and slamming 10 shots of espresso! This method actually consists of 2 STEPS..And with a lack of Type 2 muscle fibers.. by the time a hardgainer has fully activated their CNS (if it ever even happens). Step 1 – Core Stabilization To prepare for the work ahead. it‟ s first necessary to tighten and stabilize your body‟ s “core” muscles around your abdomen and lower back.
. Don‟ t worry about taking notes or trying to “figure it out” yet.it‟ s all in there! After this quick “set up”.It doesn‟ t take all that much effort to do this and you don‟ t want to spend a lot of time on “core exercises” that really don‟ t do much in the way of building mass.. The difference in your neuromuscular communication with “regular” training when compared to MY method of training is the difference between trying to talk to someone at the end of a football field versus standing next to each other with bullhorns! Here‟ s how it works. The Workout Guide I‟ ll provided you with in just a bit will lay everything out for you in step-by-step detail.Hardga inerProjectX..com Page 54 . These are LOWER BODY exercises that recruit the most muscle fibers and call for an all-out effort from your upper body to help out as well... you‟ re going to use the “Grand Poo Bah” exercises that are PROVEN to work the best at stimulating your body‟ s CNS at the very BEGINNING of your workout. it‟ s on to the next step..reps. www.rest periods.. Step 2 – Neuromuscular Activation (NMA) Supersets These sets of exercises are the bedrock of every single workout you‟ ll be doing. Sets... They are what truly primes your body‟ s central nervous system to allow your targeted exercises to “communicate” better with your muscle fibers and stimulate them the way they need in order to grow. 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.. Basically... A Word From The “Nerd”.
Phase 2 – Neuromuscular Bridging Ok. but basically.. “Good” hardgainer programs try to overcome this by getting you to “lift heavy” with lower reps to take advantage of the small amount of ATP and CP that you do have..Neuromuscular Bridging.. you‟ re going to do 3 SETS of one of these lower body exercises with a goal of hitting 12-15 repetitions... we‟ re talking about exercises like SQUATS and DEADLIFTS.. 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.but NOT going to muscular failure! If you were to go to failure on these exercises. www.A Word From The “Nerd”.com Page 55 .Hardga inerProjectX. THIS is where things get interesting! My latest invention of “neuromuscular bridging” could perhaps be the most cutting edge revelation to ever hit the bodybuilding world when it comes to rescuing hardgainers from a life of puny-ness (if that‟ s even a word)! Remember. you would be DOOMED to blowing out your CNS in no time and end up putting a halt to your mass building.your predominance of Type 1 muscle fibers means that you have less Adenosine Triphosphate (ATP) and Creatine Phosphate (CP) in your muscles to help you power through heavy weights that will get to your faster growing Type 2 muscle fibers... But by using a high volume set of repetitions and stopping just short of failure. You‟ ll see the full lineup in the companion Exercise Tables in the upcoming Workout Guide. So immediately after your Core Stabilization sets.
your central nervous system is in an “excited” state and aching for some intense training. You‟ ll begin by knocking out 5 repetitions and then racking the weight for a total of 10 seconds where you‟ re not exerting your muscles at all.This would make a lot of sense. you‟ ll 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).. Here‟ s how it works...Hardga inerProjectX.if it weren‟ t for your poor nerve-to-muscle connections which are HORRIBLE at responding quickly to the explosive power needed for this type of training. Forget how this technique is usually performed because it‟ s just as worthless as other advanced techniques when it comes to training for hardgainers. www.your Type 1‟ s still get that HIGH VOLUME “pump” they need to maximize capillary density and increased blood and nutrient flow for accelerated growth as well.. For your next phase. By the time you hit failure at 4-6 reps. only about 20-30% of your Type 2 muscle fibers have been tapped into! PLUS…you‟ ve done practically NOTHING for your Type 1 fibers that require a higher repetition range to fully activate! So what‟ s the solution? Well. What I‟ ve done is manipulate a variation of an advanced bodybuilding technique known as “rest pause”. My method works MUCH better! Ok.com Page 56 . You‟ ll load the bar up so you‟ re lifting about 75 lbs for your Bench Press on “chest day”.. So let‟ s say that your 1RM for the Incline Bench Press is 150 lbs. so following your Neuromuscular Activation sets. your 2‟ s get hit with a whopping 5 rep set with a “perceived workload” equal to the SUPER HEAVY SET they‟ ve been waiting for! AND.. I‟ ve 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.
. then you were probably using too little weight and can adjust on your next sets of the exercise. That‟ s OK.com Page 57 . VERY IMPORTANT! Don‟ t just rest in the “top” position of the movement (like pausing at the top of the bench press with the weight hovering over you). This is VERY... you‟ ll do as many repetitions as possible with the goal that you‟ ll hit exhaustion at about your targeted 5 reps. Your first few sets of 5 reps won‟ t feel like you‟ re doing much work at all but in reality... Now you may go longer than this or even a rep or two short.. You must COMPLETELY rest your muscles for this 10 second rest period by racking the weight so you‟ re not exerting ANY energy whatsoever. 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. At EXACTLY 10 SECONDS. you‟ re slowly increasing the “perceived workload” on your muscles as they begin to call upon more and more muscle fibers.YOUR muscle fibers don‟ t respond as quickly as other trainers because of poor nerve-to-muscle connections..Hardga inerProjectX. you begin your next 5-round set before once again racking the weight for another short 10 second rest. Here‟ s what happens during this method of training. www.A Word From The “Nerd”. Do this same exact thing for your next two sets but on your very LAST set (after your 10 second rest). A Word From The “Nerd”. Remember..
your muscles “perceive” the workload as being SUPER HEAVY to allow the Type 2 muscle fibers you‟ ve 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. until you‟ ve finished the prescribed number of supersets. I‟ ll 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. allowing you just a bit more energy for your next 5-rep set. 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. and arms. back.Your initial “Activation” foundation set your muscle fibers up in an excited state and now. Then. 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 it‟ s on to a solid 2-MINUTE REST PERIOD to fully regenerate for the next exercise in your superset based upon your Workout Guide where you‟ ll follow the exact same formula for your next “5 sets of 5 reps”. That‟ s all there is to it! But I realize that it can get a bit confusing just by reading it so in a minute.com Page 58 . your body begins to IMMEDIATELY regenerate your ATP and CP stores. you‟ re going to end with an immediate “PUMP SET” of about 20 reps of an ISOLATION EXERCISE for your target muscle group. ok? www. just to “thank” your Type 1 fibers for their assistance. 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. shoulders. When you rack the weight for each 10 second interval. By the time you‟ ve reached your LAST 5-rep set (of the total 5 sets).Hardga inerProjectX. You‟ ll follow this same format as prescribed in the HPX Workout Guide.
...com Page 59 .and it goes against ALL I‟ ve ever preached about AVOIDING in my previous programs! Boy am I gonna catch HELL for this one. there‟ s another important element of HOW you‟ ll progress within the HPX program.But first..Hardga inerProjectX. www.
com) then you know that it‟ s my humble opinion (OK. Known as “Progressive Load” training or “Progressive Overload”... if you‟ ve ever read my Optimum Anabolics program (www. there IS one little benefit to Progressive Load training that will help the hardgainer! Because I believe that your training should be fully CUSTOMIZED to your own personal body. But I‟ m about to take an even BIGGER risk by contradicting my own hard and fast rule in this area.but with GOOD REASON! You see..com Page 60 . Each person has a different recovery capacity and time that they can stay in an anabolic “growth state”. it‟ s what most trainers have been preaching since they got their home study course diploma proclaiming them an “expert”. I‟ ve always been sort of a rebel when it comes to training philosophy. www.Progressive Load Training And The Hardgainer Ok. I frankly don‟ t have much respect for trainers who simply regurgitate the same old dry advice they were taught in their textbooks without challenging their theories and applying some serious personal research and common sense to the mix.. you do NOT need to follow the long-held belief that you must continually add more and more weight to the bar each time you lift.. Well. That‟ s why I‟ ve been snubbed by so many “experts” for my stance that in order to continue to grow.OptimumAnabolics.Hardga inerProjectX.. . so I‟ m NOT so humble) that your muscles couldn‟ t care LESS about the actual weight on the bar..they CAN‟ T READ NUMBERS! All they care about is your PERCEIVED workload and getting ripped apart so they can repair themselves bigger and stronger than before.. you can USE Progressive Load as a way to actually MEASURE your body‟ s ability to stay in an anabolic state! Let me explain.
I tell my clients to track their progress through taking their body fat measurements and making note of their specific increases in muscle. in the NEXT WEEK when you go to use this workout again. For example.Normally. if you lift a weight of 100 lbs for 25 reps (your 5 sets of 5 reps). www.com Page 61 . you‟ re 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.Hardga inerProjectX. You‟ ll do this by multiplying the number of REPETITIONS you do of an exercise by the amount of WEIGHT you‟ re using for a “Total Load” for those sets. hardgainers ARE more challenged in that your body reacts MUCH QUICKER in reaching a state of overtraining and you can‟ t 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. when multiplied will result in an increased workload)… …or you can keep the SAME WEIGHT you used the previous week and find that you‟ re 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). then you‟ ve essentially lifted a total “load” of 2.500 lbs (100 x 25) at the end of your sets. the HPX program uses Progressive Load as a way to MEASURE the total amount of weight you‟ re lifting for your targeted muscle groups. you‟ ll simply add up the “Total Load” for each of your working sets and come up with a “Total Workload” for your completed workout. right? At the end of your workout. Then. However.
etc. your body is in need of a change of direction so this too will trigger your “recovery period”. The only difference from this sample is that for the HPX workouts.A Word From The “Nerd”.that‟ s your sign that you‟ re probably reaching the OVERTRAINING ZONE! This may take you 3 weeks…6 weeks…12 weeks to reach this point. But whenever you DO reach this “plateau”. I was able to do 26 reps (5+5+5+5+6) of a Standing Military Press using 65 lbs…a total workload of 1. Another point at which you would take this break is if you were able to go a FULL 6 WEEKS of steady progress. your body would like nothing www. As long as you‟ re seeing an increase in the Total Workload week after week and you don‟ t have any extenuating circumstances that may have screwed you up (like you haven‟ t eaten much before your workout or you didn‟ t sleep the night before.755 lbs workload).for the hardgainer. . I would either attempt to either hit my target of 25 reps with 70 lbs (which would result in 1. The next week......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 it‟ s the exact SAME as the previous week‟ s). There‟ s no way to tell how YOUR body will react to the training...com Page 62 .. not just one set as seen in this example. your goal is to increase your total workload over your ENTIRE WORKOUT.Hardga inerProjectX. BUT. let‟ s say that in my previous week. this is NOT a chance to lay off the training altogether! Remember. I just want to make sure you understand how to accomplish this “progressive load” goal here… Using just one set as an example. In this case..750 lbs workload)…OR…do at least one more repetition using the same 65 lbs (27 reps of 65 lbs would equal 1..) then you can safely assume that your body is still in the “Anabolic Zone”.690 lbs (26x65). What do I mean by a “recovery period”? Well. your next step is to finish out the week you‟ re in and then take a much needed “recovery break”.
more than to get rid of all that muscle you‟ ve just spent so much effort putting on. right? This is where “Sub-Failure Training” comes in! www.com Page 63 .Hardga inerProjectX.
Fact is.. even allowing you to start with a higher weight than the one that stalled your training previously.. from taking time away from your workouts to completely changing the type of training you‟ re doing. There are many ways you can cycle your training to accomplish the same task. This still provides SOME stimulation for your muscles. This works much better than simply taking time completely away from your training because for the hardgainer. but isn‟ t the massively damaging level you normally hit them with.basically stopping just about 2-3 reps short of muscular failure for any given exercise.Hardga inerProjectX. you can‟ t bully your way out of it as a lot of magazine articles and 13-year old forum posters would have you think.Sub-Failure Training And The Hardgainer Once you‟ ve hit the “Overtraining Zone”.”Sub-Failure Training”! Sub-failure training is simply what you‟ ve come to use during your lower body sets of your HPX workouts. www. your body simply CAN‟ T train hard all the time. 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. However when it comes to hardgainer training.. 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. there‟ s been ONE WAY that I‟ ve found to work better than all others..com Page 64 . Done correctly... The result is you sending a message that you DO need your muscles to maintain the mass you‟ ve already put on without overtaxing your CNS and ability to recover from the thrashing you‟ ve already dealt them...and this is ESPECIALLY true for hardgainers. . your muscles are looking for any excuse they can come up with to ditch the new muscle mass.
Then.com Page 65 . At that point.and don‟ t worry about recording your training workload data.Hardga inerProjectX. you‟ ll 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. 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! www..SO.once you‟ ve 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 …you‟ ve gone 6 FULL WEEKS of continuous progress… …you‟ ll then SWITCH THE EXERCISES YOU DO.) You‟ ll continue in this sub-failure training mode for a period of 3 FULL WEEKS to allow your body sufficient time to recover..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. It‟ s not important during this cycle as long as you‟ re NOT going to failure.. you want to put the weights down and move on. but you should find that you still have about 2-3 repetitions left in you once you reach that target.. at the end of this cycle. moving back into your sub-failure training cycle again.. 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.. (Oh.
. When you DO cycle back to a specific exercise. Following your sub-failure training. is not EASIER to lift due to your current mass and strength gains. you should have increased in strength enough so that the last weight that gave you problems and initiated your plateau.. You‟ ll see in the following pages that I‟ ve included a Tracking Log for the amount of weight you‟ ve used for each exercise.. actually it‟ s a GIANT WHOPPER of a detail that is going to absolutely BLOW YOU AWAY and SKYROCKET your gains! Are you ready? Ok.A Word From The “Nerd”..Hardga inerProjectX. Challenge yourself and give it all you‟ ve got! Ok now there‟ s one teeny weeny little detail that I‟ ve not yet filled you in on..here it is. Ok.. my recommendation is to START at either the last MAX WEIGHT you used for that exercise or even progress UP by adding the smallest increment weight adjustment you can add.com Page 66 . www... One special note here.
took on this same challenge when it came to periodic restriction of CARBOHYDRATES to see how the body responds.ScientificMassBuilding.com! You see. Now we‟ ve already discussed the importance of CARBOHYDRATES in the hardgainer diet.Carb Cycling And The Hardgainer Those of you who are familiar with my Optimum Anabolics program (www.. Nick Nilsson..com Page 67 . can be used to our advantage in our goal to build muscle. Nick is a great buddy of mine and I‟ ve tagged him with the reputation as the “Mad Scientist” of the bodybuilding world. This discovery of mine revealed that the body‟ s ability to adapt to “mini-crisis” with hormonal response and a resulting “overcompensation” based upon missing nutrients for extended periods of time. let‟ s take a look at what happens when you RESTRICT your consumption of carbs for a short period of time. when your body is deprived of certain essential nutrients.com) discovered my unique method for using “protein cycling” to greatly increase protein synthesis in your muscles while naturally triggering a massive dump of anabolic hormones.. it MUST find a way to adapt.Hardga inerProjectX. Well a friend of mine. What he discovered was nothing short of AMAZING..and a variation of his experiment has earned a well-deserved spot in the Hardgainer Project X program! A Word From The “Nerd”. I highly recommend checking out ANY of his programs at www. www. His insane experiments have resulted in some incredible discoveries that continue to push the limits on what the human body is capable of... right? Well.OptimumAnabolics.
you‟ ll maintain your regular diet schedule. As a result. right before you go back to training hard again. Unfortunately.Without this important “fuel source”. your output of insulin decreases.com Page 68 . and there‟ s a great reliance on body fat for fuel. many dieters also lose important muscle mass while following a strict low-carb diet because they often don‟ t TRAIN their muscles to send a message to their body that they NEED to hold on to it.. your body must find other means to power the body throughout the day and especially during your workouts. Using Carb Cycling In A 3-Week Sub Failure Cycle: If you‟ ve hit a plateau in your training where you‟ ve had 2 of your 3 workouts with no progress or a decrease in progress. you enter a 3-week sub-failure cycle. right? Well.Hardga inerProjectX. simple measurement of about a 30-40 gram serving. along with your stored muscle glycogen levels. right? But there‟ s actually a way to USE this strategy in a way to GREATLY increase your hardgainer mass-building efforts. However in the 3RD WEEK. That‟ s a NINJA DEATH BLOW for the hardgainer and NOT what you want to have happen. www.. This is why “low carb” diets work well for those people who are trying to burn body fat. you‟ re going to go on a LOW CARB DIET! The easiest way to do this is to simply limit yourself to ONE CARB SERVING per day that‟ s the size of your FIST (a good. during your first 2 WEEKS of your sub-failure training week.
For this week.A Word From The “Nerd”. potatoes. But it‟ s not necessary to worry about the carbs that are in your other foods such as milk. pinto. cottage cheese. This entire 1 week period will be your carb-deprivation cycle.). rice.com Page 69 . it‟ s best to consume this single serving IMMEDIATELY after your training when your body needs it the most so you avoid too much muscle breakdown at the point where you‟ re most vulnerable. The result is a GIANT mass gain in a very short period of time and INSANE POWER in the gym to start your next round of workouts when you go in and excite your body‟ s central nervous system again with your HPX Workouts! www.Hardga inerProjectX. cereals. Using Carb Cycling In A 1-Week Sub Failure Cycle: Remember…if you‟ ve trained for 6 weeks and have seen steady progress each and every week. etc.. 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. they‟ ll pack away as much glycogen as possible in order to OVERCOMPENSATE for the “trauma” they just went through. These carbs can be foods such as breads. and such or any FRUITS. legumes. beans (black.. Now in BOTH cases. then you‟ ll take a 1 WEEK sub-failure cycle in your training. your goal is to get your muscles so STARVED for carbs by depleting your glycogen stores that when you re-introduce a high amount of carbohydrates. fresh vegetables.
Then. Imagine you were lost in the Sahara desert with no food or water for a week. they load up on carbs right before a contest so that when they finally hit the stage. and fruits hanging from every tree. all of a sudden you come upon an oasis with a crystal clear waterfall. pro bodybuilders use this method about a week before they get ready to step on stage for a pose-down.Hardga inerProjectX.. After a very low carb diet. www. fresh water. wouldn‟ t you? THAT‟ S how this method works with your muscles‟ glycogen stores! In fact. You‟ d gorge yourself as quickly as possible.A Word From The “Nerd”.com Page 70 . their muscles are stretched to the seams with the additional stored glycogen and they look RIPPED and SHREDDED! Ok…enough talk! It‟ s 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. your final set of an 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. here are some important notes you need to know… Some Special Training Notes: You‟ ll notice on “Sho uld e rs & Arms Da y” .. soaking your insides with gallons of water and stuffing yourself with food as fast as you could shovel it past your lips. As you begin to become familiar with the training strategy.
and so on. For your ABS. but it gives you a consistent figure to work with each training session. While all chest exercises hit the entire chest. Again…you 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. Then. in which case www. “Bac k Da y” supersets “pulling” exercises with “rowing” exercises for 3 total supersets.Most people prefer to target their BICEPS. your first round uses an UPPER CHEST attack while your second set hits your LOWER CHEST. thinking that this will make them look bigger…and this is completely the OPPOSITE of how they should be training for more arm mass.Hardga inerProjectX. holding a dumbbell between your feet. OR…you may need 12-18 weeks before you plateau. As you‟ ll see from your Training Guide. The actual Workout Log is setup for you to print out and easily use to track your weekly progression.) in your next week‟ s workout. either by adding a bit more weight. I‟ ve found this strategy to work best because it ensures you‟ re hitting as many of the fibers as possible. I‟ ve chosen 6 weeks of Workout Logs only to get you started. the amount of weight you‟ ll use for your workload calculations on exercises such as Knee Raises will be HALF OF YOUR BODYWEIGHT. “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. etc. consider each rep you do as lifting 75 lbs each time. It‟ s 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. This is due to your back being such a large muscle group and requiring function-specific targeting to hit all the muscle fibers.com Page 71 . Tracking Log. This is to allow you to easily view the previous week‟ s exercises and amount of weight used in order to plan your current workout‟ s progression. or seeing how many reps you need to attempt in order to do better than the last week. So if you weigh 150 lbs. This isn‟ t exact. either keep trying to do one more rep each workout or add a small amount of weight to your ankles (either with ankle weights.
you can simply print out more Training Logs to keep slipping into your notebook as you go beyond the 6 weeks that are included.Hardga inerProjectX.com Page 72 .. A Word From The “Nerd”. Ok…time to really dig into the training so let‟ s 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… www..
Neuromuscular Activation Phase Exercise Core Table 1 Table 2 Set 1 2 3 4 (Use same exercise for all sets) Weight Target Reps 12-15 12-15 12-15 (Stop 2-3 reps before failure) Rest Periods 1 Min Exer-Ball Crunch Reverse Back Extension Curl Squat 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 5 12-15 (Stop 2-3 reps before failure) Neuromuscular Bridging Phase Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except no rest before last 20-rep “pump” set 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 Standing Military Press (Use same exercise for both sets) Table 6 Reps = 5-5-5-5-AMAP Dumbbell Shrugs (Use same exercise for both sets) Table 7 Reps = ~ 20 Cable Lateral Raise Barbell Curl (Use same exercise for both sets) 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 Overhead Rope Extension (Use same exercise for both sets) Table 10 Reps = ~ 20 Rope Push Down Total Workload = Training Notes Gym is less busy after 2:30 so I think I’ll come then from now on.Sample HPX Workout Day 1: Shoulders & Arms Week: 1 . Used overhead cable next to pulldown machine which reads “heavier”. .
Total Workload 13580 (W eek 18) .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 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 10 Week 2 Week 13 Week 1 Week 11 Week 12 Week 14 Week 16 Week 15 Week 17 Week 18 .SAMPLE - Weekly Workload Tracking: Shoulders & Arms . 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 exercises and do 3-week “SubFailure Training” cycle.
You would then rest 2 minutes before beginning your first set of your Neuromuscular Activation sets. As long as it‟ s within 12-15 before I rack the weight. Remember. So your first set begins Phase 1 by working your core with a set of Exer-Ball crunches holding on to a 45lb dumbbell until you hit failure at about 12-15 reps. Same goes for the third set after my next 2 minute rest only you see that I‟ ve adjusted the weight I‟ m using in the Workout Log in order to make sure I‟ m hitting the right target reps on rd my 3 set. it doesn‟ t matter how many reps I do for these sets and I‟ m not recording this number. each of your days lists the sequence of your training sets in the order they should be used (in the “Set” column). I calculate my 1 Rep Max (1RM) to be 96lbs for this exercise so I use about 50% of that as my working weight. I completely RACK THE WEIGHT so I‟ m not holding it up at all. that‟ s perfect. www. I‟ ll hit the shoulders and begin with the Standing Military Press. again reaching failure at about 12-15 reps. which I‟ ve chosen to be Curl Squats for this example. 45lbs in the sample Workout Log. You rest for 1 minute and then do one set of Reverse Back Extensions. My first set (using 95lbs). I begin doing my sets and when I start to feel that I only have about 2-3 reps before I‟ m going to reach muscular failure. lifting FAST (1-2 seconds) on the concentric phase of the movement where I‟ m lifting the bar up in the air. it‟ s on to Phase 2 – my NM Bridging Sets… First.Hardga inerProjectX. After 5 reps. nd After 2 minutes. and doing a slower 4-second descent for the negative (eccentric) phase of each rep.com Page 75 . Picking the weight up. I rack the weight and rest for 2 full minutes.Sample HPX Workout Explanation Ok. Once these three sets are finished. I wait about 8 seconds and then I pick up the weight again so I‟ m ready to do my next 5 reps set at exactly the 10 SECOND mark. I do my 2 set of Curl Squats using the same exact format. I do 5 reps. To make things easy. follow along with me on the sample Workout Log from the previous page and let me walk you through a sample day in your workout.
on my 5 set. using 5 sets of 5 reps until my last set in which I try to do as many as possible. www. THEN I take a 2 minute rest in preparation for my next exercises. I can start to feel my muscles straining more…that‟ s a good sign! th Finally. Following along with the sample Workout Log. my goal is to do AS MANY REPS AS POSSIBLE. 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.com Page 76 . it‟ s been 2 minutes and I‟ m ready for my next set (“Set 7” in the Workout Log) within this superset. 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. I again rest 2 full minutes and then switch back to my first shoulder exercise. but try to INCREASE my “Total Workout Load” from the previous week. Ok. using 50% of my 1RM. As it turns out (looking at the sample log). or 55lbs.After 5 reps. I lifted a total of 11. the Standing Military Press (“Set 8” in sequence) to begin my next round for this superset using the same format. I was able to do 6 reps on my last set so in TOTAL. In this example. I‟ ve followed the same exact format as I did for my shoulders only I‟ m supersetting exercises between my BICEPS and TRICEPS. “Set 9” (my last set of rounds for the Dumbbell Shrug) come next in the sequence and once I‟ m done with my NM Bridging sets. 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. 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.Hardga inerProjectX. which “should” be at or close to my 5 rep target. I rack the weight again for another 10 second rest. At the end of my workout. I then rest for a full 2 MINUTES. which I‟ ve chosen to be Dumbbell Shrugs.980 lbs). in this case for my ARMS on Training Day 1. I follow the same exact format as my first exercise. I did 26 repetitions for this first exercise (5+5+5+5+6). 1170 lbs). rd th rd I do this again for my 3 and 4 sets and toward the end of my 3 set. I was able to do 8 reps on my last set for a total of 28 reps which I‟ ve recorded.
As you‟ ll see in the sample Tracking sheet. I again change exercises completely and move into ONE SINGLE WEEK of sub-failure training AND carb deprivation.Hardga inerProjectX. 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. I was able to accomplish this for a total of 5 weeks. it‟ s back into a full-blown.com Page 77 . At the end of that week. right before jumping into the next cycle. In Week 6. decreased in at least one of my other two workouts for this week as well. Rather than pressing on. striving for continuous weekly progress. I DECREASED my Total Workout Load and. In the sample Tracking Sheet. I‟ ll switch exercises completely to change things up. I show that I was able to make steady progress for the full 6 weeks of training. all-out program with my new exercises. This is why the Tracking Sheet shows a transition to my 3-week SUB-FAILURE TRAINING cycle (Weeks 7-9). Also note that Week 9 is a CARB DEPRIVATION WEEK. as depicted in the Tracking Sheet. because I was able to go for 6 weeks WITHOUT seeing a decrease in Workout Load. As I made this transition in Week 7. www.
a pill sounds like a much better deal when it‟ s promising you 40 lbs of muscle in just 12 weeks.Hardgainer Supplement Secrets I wonder how many of jumped straight from the Table Of Contents to this chapter. www. So with all the hype that‟ s out there. we‟ re actually PROGRAMMED to believe that pills and powders have “special powers” since we allow doctors to prescribe us all sorts of pills that we have faith will cure us of any and all biological problems. I know that one of the most debated topics related to building muscle is… …“Are supplements REALLY necessary?” There are “experts” on both sides of the aisle who say that yes they are. And besides…we can all see how the addition of anabolic steroids can create INSANE muscle growth in pro bodybuilder mutants. EVERYONE who‟ s in this game is hoping for the next “big thing” to hit. most frustrated Joe‟ s willing to dig deep into their wallets for a scrap of hope? Yes…supplement companies LOVE hardgainers! Hey. We‟ ve ALL been there. Besides.. right? Science is ALWAYS trying to come up with the shortcut and when you‟ re a hardgainer and facing the prospect of a looooooong drawn out mission of trying to pack on even the slightest amount of muscle. My personal friends who are fitness trainers and fall into the “you don‟ t need supplements” camp ALSO happen to actually TAKE supplements so they don‟ t have a very convincing argument when you‟ re doing the opposite of what you preach.Hardga inerProjectX.com Page 78 .. hardgainers are a HUUUUUUGE section of the supplement market! After all…who better to market magic powders to than the scrawniest. C‟ mon…be honest! Probably a pretty good number of you because the fact is. In fact. no one‟ s blaming you for getting hooked on flashy ads in the muscle mags.and no they aren‟ t.
tub or liquid muscle potion I could get my grubby little weight gloves on…and yet was STILL as frustrated as ever with my lack of gains. For example… www. I too was one of the ones who downplayed the role of supplements. eyedropper. I started to see the REAL purpose of supplementation and once I discovered how to PROPERLY add certain powerful supplements to my program…I became a HUGE FAN! But the lesson I try to convey to my clients is that there‟ s a reason WHY they‟ re called “supplements”. Mostly because I had personally purchased every last bottle.com Page 79 . It‟ s 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. bag.Hardga inerProjectX. 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. But as my research and testing advanced.And I have a confession to make… When I first started out as a bodybuilding coach.
www. …some help you BURN FAT faster.…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. “Must Have” Hardgainer Supplements Protein Powder: I thought I would get the obvious out of the way first. those supplements that in my opinion are absolutely CRITICAL to you reaching your goals. you would THINK this is an obvious area and probably skip right by this section. “Must Haves” ”Should Haves” “Nice To Haves” First let‟ s talk about the “Must Haves”. you know that you‟ re going to need to take in more calories. right? But stick around…I may have SURPRISES for you! First.com Page 80 . And all without making your wallet cry out for “MOMMA”! What I‟ ve done is divided your supplement program into 3 categories in order to help you ramp up without breaking your bank account. Pick a “problem” and there‟ s a supplement for it! Fortunately. Well actually. the reason WHY I recommend protein powder is because in order gain weight. …some are tailored to “naturally” jack up your HORMONES.Hardga inerProjectX. 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.
Instead... etc. I have MORE to say on this when we get to the TYPE of protein powder to use. school. AND…they‟ re ABSORBED FASTER than “normal food”. They travel well to work. They are NOT the same thing! “Protein powder” is simply that…straight up PROTEIN.If you were to try to do this with plate after plate of chicken and rice. you‟ d fell like a Sumo Wrestler throughout the day. fish. It‟ s controversial since it blows an “expert myth” out of the water…but it‟ s 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). you have less “thermic effect” and you‟ re able to maximize your calories and create a weight-gaining surplus much easier! In fact. beef.anywhere. A Word From The “Nerd”. the gym.com Page 81 . Now this last one is a VERY important one for the hardgainer! Remember.. www. protein is the most “thermic” nutrient so when you consume chicken. 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 can “spike” them with other complimentary supplements. it‟ s much easier to DRINK your calories than it is to EAT them and PROTEIN SHAKES are the easiest way to add “food” to your day‟ s 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..Hardga inerProjectX.
www. or how well it‟ s absorbed into the body for use by your muscles. such as milk. the manufacturer may throw in a sprinkling of other supplements to try to get you to pay more for it. soy. sometimes these added nutrients aren‟ t 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 weight…but 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. 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 I‟ m 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 source‟ s DIGESTION RATE and its BIOAVAILABILITY. On the other hand. 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. Now. but there should be very little carbohydrates or fats in it. Each has its ADVANTAGES and its LIMITATIONS when it comes to muscle building. You see. let‟ s talk about the various TYPES of protein and which ones you should be taking… Protein powder can come from several different sources.Hardga inerProjectX. But the most common and the most misunderstood are those proteins that are derived from a “milk” base. or even hemp. Unfortunately. egg. Plus it‟ ll be a lot CHEAPER because you‟ re not paying extra for all the sugar the supplement company included in the MRP. “meal replacement powders” contain a complimentary mixture of carbohydrates and dietary fat in order to simulate a more “balanced” meal.Sure.com Page 82 .
. this is one of the parts of the HPX program that I warned you about… I‟ m about to blow one of the most common hardgainer myths out of the water and piss a LOT of personal trainers off.Hardga inerProjectX. Recent studies have shown that HYDROLIZED WHEY. But SLOWER digested proteins. DOES digest very quickly and floods the bloodstream with powerful amino acids to support muscle growth.end protein sources. like casein. the fastest absorbing protein there is right now.and high. www. providing a slower feed of amino acids for muscle growth. (The other forms of protein fall somewhere in between these two low. But once you know the truth behind protein research and how it affects the HARDGAINER. they‟ ll tell you to use CASEIN as your PRIMARY supplement choice. But while experts had initially believed that fast DIGESTION equaled fast ELIMINATION…a study out of the Copenhagen (Denmark) Muscle Research Center may reveal a SHOCKING insight. Ok.. On the other end of the spectrum. HYDROLIZED WHEY digests very rapidly and is said to burn out faster as well. you‟ ll know EXACTLY why this is so important.On the LOW end of the spectrum for example.) Now if you pay attention to most “hardgainer experts” out there.. right? WRONG! A Word From The “Nerd”.. 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. Of course! this makes total sense. CASEIN PROTEIN “gels” in the stomach so it breaks down the slowest but is said to remain in your body longer. 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.com Page 83 .
com Page 84 . 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 you‟ ve consumed them (just in time for your next protein meal)… …which protein you should use actually becomes a NO BRAINER! Well.Hardga inerProjectX.. whey protein hydrolysate not only had the highest availability of amino acids (meaning your body uses more of what you ingest). the more CALORIES you‟ re burning in the process. 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. my response is… …SO WHAT?! Your meals aren‟ t 7 hours apart! Ok. the longer your body takes to digest the casein.. .but it ALSO had the highest availability of amino acids during the entire 3 HOURS AFTER CONSUMPTION! A Word From The “Nerd”. researchers discovered that out of all of the proteins.You see. HYDROLIZED WHEY is the KING of all proteins when it comes to muscle building! www... This ends up making it HARDER to create a calorie surplus to get you to your goals! And besides…while supporters of casein claim that because casein digests so slowly that it can feed your muscle for up to 7 hours later... almost… Based upon what we know. so now that we know that the HIGHER a protein‟ s quality. this actually works AGAINST the hardgainer‟ s goals! Think about it… Since protein is the most thermic of nutrients.
It‟ s better absorbed and besides helping you build muscle. quickly absorbed.But I‟ ve tested hydrolyzed whey and frankly. soy helps protect against cardiovascular disease and can protect against colorectal.com Page 85 .Hardga inerProjectX. but has other HEALTH benefits as well. and it tastes great. breast. It‟ s more economical. I definitely recommend a soy protein ISOLATE if you‟ re going to go this route... an EGG or SOY based product may work best for you. A Word From The “Nerd”. right? www. a soy based product not only works great. As for OTHER protein sources. I know…not a very sexy topic. my recommendation is to buy a WHEY PROTEIN ISOLATE as your protein powder choice. I‟ ve found it to be pretty damned NASTY. Therefore. the more amino acids you‟ ll have available to be scooped up when your muscles need them for repair. For example. It actually „cakes up” more in liquid…it doesn‟ t taste as good AND…it can be VERY EXPENSIVE! But the real “take away lesson” here is that the HIGHER the quality of protein you use. if you‟ re lactose intolerant (although this isn‟ t usually a problem with Whey Isolate because most lactose is removed). and prostate cancer! Now. you may find a version that best fits with your lifestyle. If you‟ re a VEGETARIAN. on to the next supplement… Boring Old Multivitamins/Minerals/Antioxidants: Yeah.
get yourself a good multivitamin.. A Word From The “Nerd”. Don‟ t worry. multimineral. Unfortunately this isn‟ t really the case any more. and give you energy all happen with the help of vitamins and minerals! Now in the good old days. balanced breakfast” simply because they sprinkle in some vitamins! Give me a break! Bottom line is.Hardga inerProjectX. Creatine Monohydrate: When you train in the gym. I‟ ll 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. your body‟ s primary fuel source for the beginning of any set you do is Adenosine Triphospate (ATP). This induces more “STRESS” than normal on the body because you‟ re asking it to build more muscle and are taxing your recovery systems. you‟ re asking your body to go above and beyond “normal” activity levels.com Page 86 . ATP loses ONE of its phosphate molecules as it‟ s helping you power through your lift. www. I‟ ll spare you my “save the planet” speech.. 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. high-sugar cereals are shown in cartoon commercials to kids calling it “part of a healthy. First of all. antioxidant supplement and take it EVERY DAY for the rest of your life. eating a balanced meal would have taken care of giving you what you needed. But it‟ s 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. jack up your hormones. with the type of training you‟ ll be doing in the gym. burn off any 6-pack-hiding fat.But all those biological functions you take for granted that are designed to help you build muscle.
As the extra phosphate molecule is picked up.. creatine actually has the added attribute of STUFFING your cells with more fluid and this will make you APPEAR “bigger” and more muscular. Supplementing with creatine can dehydrate you as it soaks up water from your body PLUS the more water you take in.Hardga inerProjectX.com Page 87 . And since the ectomorph body is mostly made up of Type 1 fibers. the “bigger” you can look because your muscle cells will have all the fluid they need to be packed in tight! www. Obviously. the more creatine phosphate you have stored in your muscles.In order to replenish this fuel supply. one of the other big benefits creatine can provide you is its ability to increase MUSCLE CELL VOLUMIZATION! You see. 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. herein lies the problem for HARDGAINERS! As we discussed earlier. 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.. creating a constant cycling of losing a phosphate molecule and picking one back up. Type 1 muscle fibers DON‟ T contain a lot of creatine phosphate like your Type 2 fibers do. right? Well. This is especially important because remember your Neuromuscular Bridging sets. the LONGER and HARDER you can train. that‟ s a HUGE problem when it comes to fueling your workouts! A Word From The “Nerd”.. it recharges your immediate energy stores. And finally. At some point. This is also one of the reasons why you‟ ve heard you MUST make sure that you drink enough WATER throughout the day.. you‟ ll run low on creatine phosphate in your muscles and this is where your energy begins to drop and you feel fatigued.
That‟ s 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 constitution…and this is where supplementing with l-glutamine can really help you out! www. Because burn victims are confined to bed and unable to move as their wound heal. Now it‟ s easy to get confused with all the different kinds of creatine you can find out there…Creatine Ethyl Ester..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”.Hardga inerProjectX..com Page 88 .. Don‟ t fall for it! All you really need is just straight up creatine monohydrate.blah blah blah. 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.. These are mostly ploys to get you to pay an arm and a leg for some hyped up bottle of cheap powder. You see. Micronized Creatine…”special super secret delivery methods”. Doctors found that supplementing with l-glutamine helped victims AVOID this loss of muscle tissue. they would naturally experience a lot of muscle LOSS due to inactivity. l-glutamine makes up approximately 60% of the free amino acids in your muscle tissue...
. MELATONIN: If you‟ ve ever heard of melatonin before. And it‟ s true because melatonin is an natural hormone in your body that does regulate your sleep patterns and as we age....com Page 89 ... this is an even BIGGER problem because your body type often times struggles with getting enough restful sleep. we now know that gutamine has a positive effect on your body‟ s IMMUNE SYSTEM as well as your ENDOCRINE SYSTEM to help you maintain testosterone and growth hormone stores! But here‟ s even one more benefit that‟ s especially helpful for hardgainers. For the hardgainer. it most likely was as a natural “sleep aid”. you‟ ll find that you have a strong ally in holding on to the muscle you create as a result of your HPX training and nutrition. our bodies manufacture less and less of it. right? www.and 2 GRAMS immediately BEFORE and immediately AFTER your training sessions to buffer lactic acid and help avoid muscle loss due to training.Hardga inerProjectX.glutamine is very ALKALINE so it helps maintain your body‟ s pH balance to keep you from getting too acidic…which is ANOTHER problem for hardgainers! A Word From The “Nerd”. In addition. 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.As an ANTI-CATABOLIC... Now can you see why I‟ ve 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.
go ahead and add this to your daily supplement schedule in the doses I‟ m about to give you.com Page 90 .Hardga inerProjectX. It‟ s completely safe and natural and your body will thank you for it (and so will your wallet because it‟ s CHEAP). you MUST understand that you can‟ t even TOUCH your other hormones without first ensuring that your natural melatonin levels are in balance. then evaluate your quality of SLEEP at night and use this as your barometer for whether you may want to add this. And since hormone balance is ALSO a problem for hardgainers. This is one of the reasons why melatonin is actually a great natural GROWTH HORMONE enhancer! But not everyone has to take melatonin. If you find your having problems with your sleep patterns. Our natural production levels begin to slow at about the age of 25 so here‟ s my advice… If you‟ re 25 or older. and even in your cognitive (mental) abilities. ALSO…if you have a job where you work the “graveyard shift” (like from 10pm – 6 am).But this is just ONE of the reasons I‟ ve included it in my “Must Haves” supplements for ectomorphs! You see. If you‟ re UNDER 25. then realize that you‟ re ALREAD screwing around with your body‟ s hormone balance regardless of your age! Since your natural sleep rhythms have been programmed since the beginning of time that “night” is when you‟ re supposed to be asleep. you mess with your melatonin production BIG TIME! In other words…you NEED to supplement with melatonin! www. your immune system. then go ahead and begin taking this supplement on a regular basis at the smallest dosage shown in the chart below. melatonin actually plays a HUGE role in your body‟ s overall hormone balance.
0 mg 31-40 2.5-3.Here‟ s the dosage levels: Melatonin Dosage For This Formula: Age: Dosage: (Male) Dosage: (Female) 25-30 1. And for hardgainers.0 mg 41-50 2.0 mg . they are an absolute MUST because not only do they boost protein synthesis.5-3.com Page 91 . but they ALSO lower cortisol levels in your body that are trying to eat away at all that new muscle tissue. take in about 1 GRAM FIRST THING IN THE MORNING and again RIGHT BEFORE BED.0-4.0-5. As you may recall from earlier sections. This is why I prescribe taking 10-15 GRAMS of BCAA‟ s DURING your workouts to help you avoid muscle being used for “fuel” while stimulating faster muscle recovery and growth.Hardga inerProjectX.5 mg 1.0 mg Above 50 3. the two other times when protein synthesis and cortisol control are critical. But I also recommend taking some BCAA‟ s a few other times during the day when you need it most… For example.0 mg .0-5.0 mg 2.0 mg And the LAST “Must Have” supplements for hardgainers we‟ ll talk about are… Branch Chain Amino Acids (BCAA’s ) Branch Chain Amino Acids are the bottom line basic components of protein and the most readily used by your body in the repair and rebuild process for new muscle growth. muscle breakdown is a BIG problem during your workouts.5-7. www.25-1.0-9.
.com.. Now do NOT buy this in capsule form or as a tablet. Psyllium Seed Powder: Psyllium seed powder is a powerful dietary fiber supplement and the main ingredient in many over-the-counter products geared to help you overcome constipation. then the food you eat doesn‟ t work its way through the several feet of digestive tract. but if you don‟ t have the money for them. My preferred supplier is a company at www. And the first one is one you probably wouldn‟ t expect to be on the list.com Page 92 . hardly ANYONE gets enough fiber these days! But here‟ s why Psyllium can be especially helpful for the HARDGAINER… If you don‟ t get enough fiber.A Word From The “Nerd”.Hardga inerProjectX. I‟ ve been ordering from them for a LONG time and all their bulk supplements are pharmaceutical grade…and CHEAP! I‟ ve also worked it out that if you order ANY supplements from them. www..PureBulk. this is where I would skim first. Now you‟ d think that getting more fiber is something just for little old ladies. just put the word “musclenerd” into the coupon code area in the checkout section and they‟ ll knock off an extra 5%. now were on to the “Should Have” supplement listings… “Should Have” Hardgainer Supplements These are those supplements that can be very helpful. Ok.. It‟ s a big rip off! Buy it in bulk and it will be MUCH cheaper and last you a lot longer. but the fact is that because of your overly refined diets.
psyllium is a great addition! For one thing. juice. So if you need a little extra help. 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. start with 1 – 2 teaspoons a day (once in the morning and once in the afternoon) added to some water.and keep drinking plenty of water throughout the day! www.. Here‟ s the math… Cleaner pipes = better nutrient absorption + more energy + better health + less body fat + MORE MUSCLE! To use psyllium correctly.. right? Now eating fibrous fresh fruits and vegetables is the best way to get in a recommended 24-30 grams or so of fiber…but not many people actually do this.com Page 93 . Then IMMEDIATELY drink at least 8 OUNCES OF WATER. 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.Instead. or your protein shake. it works its way though your digestive tract and acts like a broom to clean out your “pipes”... it gets plastered to the sides of your colon and intestines like spackle on a wall. it bulks WAY WAY up! From here. After a little while. you‟ re going to want to get as much out of that food as possible. A Word From The “Nerd”. Drink it QUICKLY because it will begin to bulk up not long after it hits liquid. when the psyllium combines with water in your stomach. 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 I‟ m asking you to possibly EAT more food.Hardga inerProjectX. removing that rotting.
A Word From The “Nerd”... This is VERY important! If you don‟ t drink enough water, the psyllium will constipate you and cause cramps as it moves through your system. As it is, you‟ ll probably experience some cramps anyway, but as long as you‟ re starting with a smaller dose and drinking lots of water, then don‟ t worry about it…it‟ s 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!
Conjugated Linoleic Acid (CLA) + Fish Oil: Both of these supplements are great daily additions because they help regulate cell function, create properly structured cells, and aid in the ability to build muscle and burn fat. Conjugated Linoleic Acid is a naturally occurring free fatty acid found mainly in meat and dairy products and fish oil is another form of essential fatty acid that‟ s a powerful addition to the hardgainer supplement profile. How so? Well, BOTH of these “good fats” are what we call “nutrient partitioners”. That means that they help you regulate fat and protein metabolism by literally STEERING the nutrients you take in into MUSCLE rather than turning into FAT. This also helps to reduce your natural CATABOLIC challenges to help you hold on to that muscle! In addition, FISH OIL also provides your body with essential fatty acids that your body can‟ t manufacture itself and creates a solid cell structure to build the rest of your body on.
A Word From The “Nerd”... Remember...you‟ re only as good as your foundation! Having a solid cell structure that‟ s working efficiently gives you the cornerstone to build quality new muscle at breakneck speed! It‟ s not a very “sexy” supplement…but 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…
“Nice To Have” Hardgainer Supplements Now some of you are going to be tempted to jump right into these and blow right past the other “Must have‟ s” or “Should Have‟ s” because these have much more allure. DON‟ T ! These only come AFTER you‟ ve committed to the others. The first one is an “old school” supplement used by bodybuilders back in Arnold‟ s stage days… Medium Chain Triglyceride Oil (MCT Oil): MCT Oil is a FAT…but it‟ s digested DIFFERENTLY than other fats. For one, they MCT‟ s CANNOT trigger fat storage no matter how much you take! Weird...but TRUE! Also, they produce a LOT of energy and are burned very quickly, so when you‟ re training it actually SAVES your muscles from being broken down for fuel. All you need to do is take about ONE TABLESPOON by itself about 20-30 minutes before weight training as an anti-catabolic.
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 body‟ s ability to grow more muscle! Plus, for hardgainers there‟ s 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 Have‟ s” except that it‟ s 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 it‟ s what‟ s called a “VASODILATOR”.
Since it has so many applications. However. you‟ ll want to take in about 1-3 GRAMS RIGHT BEFORE GOING TO BED to maximize your body‟ s natural release of growth hormone while you sleep.5 grams at night. split the dosage in half so you‟ re taking from .. the better you can “program” those muscle fibers to increase their capacity for future gains. this is one case in which I DO recommend the ALPHA KETOGLUTARATE version of l. It‟ s the most potent so you can use about half as much as regular l-arginine and it‟ s really come down in price so it‟ s very economical. This is good because as we‟ ve discussed.com Page 97 . for the purposes of this program. etc. -ethyl esther.arginine.MakeYourOwnSupplements. I‟ ll 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. I cover this powerful supplement in great detail as it‟ s a mainstay in so many of my personal supplement recipes. Hopefully you have a copy of my program called “Make Your Own Supplements” at www.. But what a lot of people don‟ t realize is that l-arginine is ALSO a powerful GROWTH HORMONE RELEASER! A Word From The “Nerd”. timing your intake to make sure it integrates with all of your goals is important. So the LONGER your muscles can stay pumped.com! In it. Oh. www. While I‟ m not always a proponent of seemingly more “advanced” versions. 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. If you do use the AKG version.That‟ s 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. I‟ m a firm believe that the pump DOES make a difference when it comes to building bigger muscles.Hardga inerProjectX.5 to 1.
NOT necessarily because they WORK. then I urge you to get my “How To Make Your Own Supplements” program and look at my recommendations because I have my own PERSONAL TESTOSTERONE BOOSTER RECIPE in that program as well as a GROWTH HORMONE RECIPE that really DOES work.the amounts they put in their supplements are pretty worthless..but because guys WANT them the most! Look. But I have a problem with setting you up with testosterone boosting supplements that you pick up from … The problem is that you‟ re messing around with the endocrine system and all the expensive supplement companies know they‟ d get sued if you screwed this up.MakeYourOwnSupplements. This is actually more of a science to do this right and way too intensive to add to this program.“Testosterone Boos ters ”: You wanted sexy? You got sexy! Testosterone boosters are some of the most expensive supplements you‟ ll ever find on the market. right? PLUS…we also now know that HARDGAINERS don‟ t have an endocrine system that produces or uses testosterone as well as naturally muscular mesomorphs. If you‟ re truly interested in following this path. Again.Hardga inerProjectX.. SOOOO... we‟ re not stupid! We know that pro bodybuilders on steroids have MASSIVE amounts of testosterone as a result… …and we know that TESTOSTERONE BUILDS MUSCLE.com! www.com Page 98 . you can learn more at www.