This small article hasn’t been posted on T-Nation’s main webpage but solely on their Facebook page (as far as I know) but I think it’s worth a read. Maybe I’ll comment here and there.
Mike Robertsson looks on two reasons why people are not growing – non-dietary reasons that is. Are you making the same mistakes?
Two Reasons You’re Still Puny
Let’s clear this up right away: you are not a “hardgainer.” Please stop using the term. And let’s face it, if you call yourself a hardgainer it’s pretty fair to say you’ve given up on yourself. At the very least you’ve already assumed that’s it going to be ridiculously hard for you to put on any appreciable size. Bullshit.
Sure, some of us didn’t exactly hit the genetic lottery, but a lot of achieving your goals starts with your mindset. If you truly believe you can get bigger, chances are you’ll figure out ways to do it.
So let’s stop with the excuses and go over a couple of non-dietary reasons why you’re still small.
Finally someone is rejecting the idea that hardgainers are e real phenomenon. Yes, some people actually have a higher metabolism than others and yes, some people have certain illnesses that keep them from gaining but besides that hardgainers are a myth – Thomas
1. You’re Doing Too Much Volume
After working with dozens of guys who have difficulty putting on size, I’ve found a consistent theme: they train way too much.
Now, I don’t mean they’re overtraining. What I’m talking about are the guys who have a metabolism comparable to a hummingbird hooked on trailer park meth who are still trying to “burn calories” by doing way too much work in the gym.
We’ve all seen the skinny kid at Gold’s doing 57 sets of 12 different exercises. (Well, maybe I’m exaggerating a little.) But if you think I’m too off base, here’s the leg day one of my new clients was following before he hired me:
Squat, 3 sets of 10-15 reps
Deadlift, 3 sets of 6-10 reps
Lunges or Leg Press, 3 sets of 10-15 reps
Leg Extension, 3 sets of 10-15 reps
Leg Curl, 3 sets of 10-15 reps
Seated Calf Raise, 3 sets of 10-20 reps
I can’t even imagine running myself into the ground like that!
If you’ve got more than five exercises on your agenda on any given day, chances are you’re either making poor exercise selections, or simply not working hard enough on the given lifts.
If you start each leg workout with two big, compound exercises (like squats and RDL’s or deadlifts and good mornings) for three to four sets and actually work your ass off, chances are you won’t be able to do six to eight more exercises after it.
And I’m not just harping on the wannabe meat-heads. There are some guys who not only do too much in the weight room, they do too much cardio as well. Apparently they think they can’t get through life without ripped abs. So when you factor in:
• A fast metabolism
• Too much volume in the weight room
• Cardio and a bunch of other random “stuff”
It’s no wonder they’re not putting on any size.
2. You’re Not Focusing Your Time On the Big Exercises
We already know that skinny guys love to do a ton of volume, but I haven’t pointed out that most of it’s really “junk volume” on easy exercises.
You have to not only pick the right exercises, but work your ass off on them as well. Following the Dan John rule (a modification of Pareto’s Principle), the first exercise you do everyday is going to net you eighty percent of your gains.
Training legs? Start with a heavy squat or deadlift variation.
Upper body? If it’s a push, make sure it’s either a bench or military press variation. If it’s a pull, a heavy rowing exercise or pull-up variation are really the only acceptable options.
You can whine all you want about not getting bigger, but it’s not going to happen if you continue to waste your time on junk exercises or devote an entire training day to getting jacked guns.
Big exercises first. Finishing touches later. – MR
Original article by Mike Robertsson for T-Nation on Facebook.
Good article with some valid points. Are you making the same mistakes? – Thomas