Hardgainer Routine for Increased Muscle Size Fast
As a hardgainer, it’s safe to say that the number one priority when strength training is to increase muscle size. The best way to achieve this goal is to target a type of muscular hypertrophy called sarcoplasmic. This type of hypertrophy increases the volume of sarcoplasmic fluid in the muscle cell causing increase in muscle size. The only difference between gaining size and gaining strength is the rep range in which you train. Now, you may have heard over the years that low weight with high reps increase definition and heavy weight with low reps increase size. This theory is a load of crap to say the least. Lifting heavy with low repletion targets a muscular hypertrophy called myofibrillar which increases mainly strength and density. The only factors that you should consider when trying to build muscle definition are lower body fat and increased density. With that being said, that old theory I mentioned has it completely backwards.What is the rep range for building muscle size?
The rep range that targets sarcoplasmic hypertrophy to increase muscle size is generally 12 or more. The idea is not to lift light weight and pump out 20 reps no problem. The idea should be to lift heavy and still be able to squeeze out atleast 12 reps. If you can somehow manage to push for 15, that would work fine as well as long as your aren’t lifting too light. The more traditional way to calculate what weight would work well for you is to calculate how much 65% of your one rep max would be.
The rep range that targets sarcoplasmic hypertrophy to increase muscle size is generally 12 or more. The idea is not to lift light weight and pump out 20 reps no problem. The idea should be to lift heavy and still be able to squeeze out atleast 12 reps. If you can somehow manage to push for 15, that would work fine as well as long as your aren’t lifting too light. The more traditional way to calculate what weight would work well for you is to calculate how much 65% of your one rep max would be.
For example: Your one rep maximum bench press is 225.
65% of 225 is about 146. This would give you a great idea as to how heavy you should be lifting in order to trigger sarcoplasmic hypertrophy.
65% of 225 is about 146. This would give you a great idea as to how heavy you should be lifting in order to trigger sarcoplasmic hypertrophy.
The type of exercise routine you follow is equally as important as the rep range you use. If you are a beginner or advanced lifter who is looking for a great full body workout for explosive results, check out my personal hardgainer routine.
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