Comments for The Hardgainer Manifesto

Comment on Hardgainer Diet – 5 Muscle Building Foods to Include in Your Hardgainer Diet Plan by Como Aumentar Masa Muscular

Como Aumentar Masa Muscular — Wed, 13 Apr 2011 18:01:43 +0000

Thanks a lot for sharing this great info!! I will add this foods to my diet

greatings!!
Josh

Comment on As a hardgainer, if i follow a correct training program/diet can i see results on a weekly basis? by billspaced

billspaced — Thu, 20 Jan 2011 04:36:46 +0000

@ Flex — it worked great–for Mike. For classic hardgainers, it would destroy them. But you can take his methods and apply them to the hardgainer. Basically, you don't go to failure but you do short workouts with heavy weights.

Comment on As a hardgainer, if i follow a correct training program/diet can i see results on a weekly basis? by flex

flex — Wed, 19 Jan 2011 16:30:15 +0000

what you think about hit program by mike menzer?

Comment on 5 Exercises To Boost Your Leg Power & Quickness! by Kardio Kickboxer

Kardio Kickboxer — Sat, 08 Jan 2011 01:36:35 +0000

Developing leg power and quickness is gained through consistent training. The exercises shown in the above link are great for developing power, while the plyometrics will help with the quickness. A few exercises I recommend to my clients are jumping lunges, frog jumps, leg n knee up with a jump off heavy bag or plyobox, and jumping rope. To perform the jumping lunge, start in a lunge position with both legs bent at a 90 degree angle. Jump into the air and land back into a lunge position. You can also alternate legs, but I prefer to keep the legs in the same position and jump as quick as possible. The frog jumps are performed by starting in a squatted posture with your arm clasped behind your head. You can either strive to jump high and forward, or jump as far forward as possible. Each version will develop your muscles differently. Incorporate both of them into your workout and you'll see what I mean. Doing the leg n knee up with a jump off a platform develops balance, coordination, and power. To begin, step up onto a platform (heavy bag or plyobox) with one leg while raising the opposite knee up to your chest. Then explode into the air while making the other knee rise up to meet the knee already raised – both knees should be up to your chest. Developing quickness and lightness with your legs is also achieved with a simple jump rope. Jumping rope will also build leg endurance. To get these effects from jumping rope, you will want to do it properly. Two variations that are effective are doing jumping split lunges (described about but with legs alternating) and raising your knees high to your chest with you foot directly underneath the knee. Don't raise you foot to your butt like most people do. That doesn't do a thing for the legs. Raise your knee to your chest. Each of those exercises will help with the power, quickness, and explosiveness in your legs. Enjoy the pain and the gain!

Comment on Muscle & Fitness October 2009 Excerpt: Brady Quinn's Time To Shine! by akeel

akeel — Sat, 22 May 2010 01:54:35 +0000

thank u man

Comment on Does Pre-Exercise Stretching Really Prevent Injuries? by Best Exercises

Best Exercises — Tue, 18 May 2010 02:42:00 +0000

Pre-exercise stretching really is bunk. It's best to get the blood flowing, then work out, and then stretch. The evidence actually shows that stretching before exercise not only doesn't prevent injuries, but it actually increases the chance for injury.
Bottom line: Stretching is for weenies

Comment on Video Article: Breaking Down The Deadlift: Improve Your Skills To Pull Maximum Poundage. by Best-Exercises.com

Best-Exercises.com — Thu, 29 Apr 2010 23:16:28 +0000

This is great stuff! Brute strength only gets you so far. Technique and the mental aspect take you to the top.

Comment on Sleep-Friendly Diet Maximizes Your Training Progress! by christine

christine — Thu, 04 Mar 2010 15:33:22 +0000

We could say that an individual is healthy if she/he is having or maintaining a healthy diet and lifestyle. And of course the most important is enough sleep/rest. To be physically fit, having enough sleep is important for the energy,eating right food and no vices..

Comment on Banish Belly Fat By Adding These 10 Foods To Your Diet! by christine

christine — Thu, 04 Mar 2010 15:26:06 +0000

Wow nice article! I love it! thank you for sharing this tips and ideas. I merely fund of searching the best way on how I could get rid excess fats in my body.One of it is my belly fats. This site is cool.! great!.

Comment on You Can Learn A Lot From A Legend: Brown Bomber Speaks Out! by admin

admin — Tue, 05 Jan 2010 17:17:11 +0000

Hi Julio,

Thanks for writing in. I want to make a suggestion: Go to http://forum.muscle-build.com and post your question there. If you register there before January 10, 2010, I’ll make you a Platinum member for free for life. I’m trying to build a community there and I think you’ll like the information shared there.

Now, for your specific question, I’ll give you an answer:

If you aren’t gaining muscle, you aren’t eating enough. I know you say that you’re diet is not an issue, but gaining muscle is simply a math problem: If you don’t take in enough calories, you simply cannot gain weight. So if you’re not adding muscle, eat more!

Now, onto the workout. I won’t say that you’re doing everything (or anything) wrong, but I will tell you how most hardgainers finally make progress. 3 days a week, legs one day, chest and back the other, alternating back and forth between the two workouts.

Do complex exercises only, in order of importance: Squats, Deadlifts, Bench Presses, Bent Rows, Shoulder Presses. You can substitute Dips, Leg Presses, and Pulldowns for variety, but always stick to complex exercises that involve more than one bodypart (with the exception of the calf, where you should do some direct calf press work, both seated and standing at least once per week, but preferably every workout).

Do 2-3 sets per exercise after a good warmup. Stick to 6-10 reps for the upper body, 8-12 for the quads, 10-15 for the calves.

Don’t bother doing any direct arm work, as you’ll get plenty from the Benches, Dips, Rows, Pulldowns, etc.

Get 7-9 hours of GOOD sleep each night and take a nap, if you can, midday. Mornings are probably the best time to work out, as your testosterone levels are at their highest in the early morning (you know what I mean).

Eat at least 6 meals a day. Drink a protein shake before, during, and after your workout. THIS IS VERY IMPORTANT!

Also, because you will be lifting pretty heavy, take the following supplements to support your joints:

Glucosamine, condroitin, MSM, calcium, Vitamin D, and magnesium.

Also, take a “one a day” type vitamin/mineral for insurance.

If you really want to boost your gains, eat plenty of eggs and drink plenty of milk.

As you may know, I sell a book called the Hardgainer’s Manifesto, that details the exact exercises and diet you should follow to make maximum gains. It normally sells for $37, but for the aforementioned Platinum forum members, I’ll be putting it up for sale for $10!

I haven’t done that yet, but I’ll be doing it very soon. Stay tuned.