What kind of results/gains can a Hardgainer expect?
A Common experience when an overtrained person switches to a hardgainer style workout, is for rapid gains initially (4-8 weeks). This would mean being able to add 5-10 lbs. on the ‘big basic’ exercises (Squat, Deadlift, Rows, Bench Press etc.) each week, along with 2-5lb increases on the smaller exercises such as the Arm Curl etc. After this period the gains slow down to 1-2lbs poundage increase, each week for a further 4-8 weeks, after which the gains stop. It is here where we apply ‘intensity cycling’ (see section 3). Basically this involves working on lighter weights (80-95% of your best poundages) for 3-4 weeks without going to failure so as to allow your body to recover. It also prepares your body for further gains of 2-5lbs each week in the next cycle. Writers for the magazine Hardgainer (such as Stuart McRobert) believe that an advanced hardgainer can reach (and bypass) 300lbs in the bench, 400lbs in the Squat, and 500lbs in the classic style deadlift a.k.a the bent-legged deadl
