Answer:
Different enough that you need to read this. Legendary bodybuilding trainer Vince Gironda knew how to train hardgainers, and in this article I’m going to tell you precisely what he said they need to do to grow big.
What is a hardgainer?
Hardgainer is the bodybuilding slang for the ectomorph body type. An ectomorph is a person who has long, thin limbs, has almost no body fat, and finds it extremely difficult to put any weight on – fat or muscle.
Of course, the very essence of bodybuilding training is to put on size, and a hardgainer may well find themselves doing everything right, but still having a very hard time gaining size.
Special methods are therefore needed for the hardgainer to gain muscle size.
What did Vince say?
Hardgainers ‘suffer’ from a fast metabolism. In other words, their bodies burn everything they consume – even copious amounts of food – meaning gaining muscle can seem like an almost impossible task.
Vinces answer wasn’t to simply eat more food, but to do ones best to correct the metabolism; to bring it down to normal levels. And this is done, in Vince’s words, by: “Immobilization.”
Vince then goes on to say how a hardgainer should strive to make their lives as lazy, slow-paced and immobile as they can (during the times they aren’t training, that is). Even to the extent of altering ones career to an office job, rather than manual labour.
Here are the exact tips Vince gives for hardgainers to follow if they are to gain size:
- Keep training sessions to 30 – 40 minutes.
- Limit other physical activities.
- Practice relaxation and physical (even mental) stress.
- Never do anything physical after eating.
- Train 5 – 6 days a week, as an ectomorph you have “amazing” recuperative abilities.
- Use only 3 – 4 sets of 6 – 8 repetitions.
- Work every muscle with at least one exercise.
- Never, ever train the abdominals – as an ectomorph, it can shock your system and prevent you from growing.
- Have variety in your diet – don’t just eat the same old thing day in day out.
- Add and change exercises regularly – up to twice a week.
- Be very careful you don’t over train.
- Keep amino acid levels high by eating small, regular quantities of high quality protein (eggs, fish, beef, etc.)
- Make use of good quality milk and egg protein supplements to keep a positive nitrogen balance and provide a constant supply of muscle building energy.
And, that’s all Vince has to say on the matter. If there was anything else of super-importance, I’m sure he’d have included it. Now, find a program and get to it!