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    The Hard Gainer Report
    The Hard Gainer Report
    The Hard Gainer Report
    Ebook111 pages1 hour

    The Hard Gainer Report

    By Greg Sushinsky

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    About this ebook

    Training and nutritional information for the most neglected group of bodybuilders: drug-free hard gainers.

    In this report, you’ll learn if you’re a hard gainer and why you’re a hard gainer if you are, and why you are having trouble gaining muscle and strength. Better than that, we’ll show you how you can begin to gain muscle and strength, and keep on gaining. This report is for the natural (drug-free) hard gainer–especially.
    You’ll find information on such topics of importance for the hard gainer as workouts, rest and recovery, how to plan your workouts, and a critical discussion of nutrition, eating and metabolism for the hard gainer.

    Workout routines are also covered in this report. If you are working out like everybody else and not gaining, we’ll show you workouts that will work for you. If you are one of the extreme hard gainers, we can show you how you, too, can make gains.

    While conventional workouts don’t often work for hard gainers, often hard gainers need to resort to more limited workouts specifically designed for them. When even these methods don’t work, we show you still other methods. There are alternatives.

    Learn how as a hard gainer, you may eventually utilize a unique variation of volume training principles to boost your progress. (Though many experts say you can’t do this.) You will find also, the number one thing you need to do above everything else if you are to succeed in your bodybuilding as a hard gainer.

    This report contains:

    –The #1 thing hard gainers need to do to gain muscle size

    –how to gain weight, how to gain muscle

    –what to eat, what not to eat, how much to eat

    –information for the drug-free hard gainer on how to train, what exercises are best for you

    –how to work with, instead of against, your metabolism

    –a section on a much-neglected growth exercise & special growth workouts

    –specific set and rep schemes & why to use them

    –how to use volume & when (yes, hard gainers can)

    –when & how to use specific exercises

    –an in-depth discussion of hard gainer nutrition: learn about maximized eating, protein, & bulking up

    –the importance of recovery & how to actually improve this

    –and more...

    This book-length report is a map, a guide of how to get from where you are to where you want to go.

    It is written by a natural bodybuilding hard gainer for natural bodybuilding hard gainers.

    LanguageEnglish
    PublisherGreg Sushinsky
    Release dateOct 9, 2011
    ISBN9781466084650
    The Hard Gainer Report
    Author

    Greg Sushinsky

    Greg Sushinsky is a widely published prolific writer whose articles have seen print in sports magazines, health and fitness periodicals, investment magazines, sports websites, finance and invesetment websites, and more. He has a degree in philosophy and has been an amateur athlete, competing as a drug free or natural bodybuilder and powerlifter and recently as a cycling racer.He’s written for several of the health and fitness magazines, including MuscleMag International, Ironman Magazine, Natural Physique, as well as Cross-Trainer/Total Fitness and American Health & Fitness (now called Maximum Fitness). He has written commercially published digests on fitness walking and an herbal guide. He is a much sought after writer, editor and consultant in the health and fitness field.He has been a contributing editor and writer for a group of national sports magazines, the Preview Sports annuals, and has written extensively on the NFL, NBA and Major League Baseball. He has written team previews, features, profiles, commentary, and humor. He was the senior writer and editor for a football website, KickoffTime.com.As a self-taught, independent investor, for several years now he has contributed in depth stock analysis articles to major investment magazines and websites. He has written for Equities Magazine, more than 75 articles for QualityStocks.net, as well as nearly 600 articles for the highly regarded educational and informational investment website, Investopedia.com. He has also ghostwritten leading investment newsletters for a private financial company, and his research and analysis is in demand in the investment world.He has also authored several works of fiction, including two novels, several short stories (literary fiction), and has recently published several science fiction stories. He lives in the Cleveland, Ohio area with his wife Marsha.

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      He covers important topics thoroughly in such small book. Great.

    Book preview

    The Hard Gainer Report - Greg Sushinsky

    The Hard Gainer Report

    By Greg Sushinsky

    Copyright© 2004, 2011 by Greg Sushinsky

    Smashwords Edition

    Smashwords Edition License Notes: This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

    Visit Greg’s website, Premier Bodybuilding

    at www.gregsushinsky.com

    Table of Contents

    Who Is A Hard Gainer?

    Hope

    Preliminaries: Health

    More Preliminaries: Medical

    Metabolism

    I. NUTRITION

    1. Eating

    2. How To Gain Weight

    More Food

    Muscle Foods

    3. Maximized Eating (Calorie & Volume Dense Food)

    Digestion

    4. Protein

    5. Bulking Up, Extreme Diets

    Water

    Supplements

    Junk Food

    Other Nutritional Approaches

    II. TRAINING

    1. Physical Base (Foundation)

    2. Hard Gainer Weight Training/Bodybuilding

    3. Whole Body Routine

    Exercise Technique (Form)

    Rest Intervals

    Poundage Selection & Increases—Safety

    Warm-Ups & Stretching

    Injuries

    4. The Twice Weekly Workout

    5. Further Reductions

    Layoffs/Training Breaks

    Concentrated/Limited Routine

    6. Extremely Reduced Training

    7. One Exercise Workout (High Rep Squats-the Legendary Growth Workout)

    8. High-Rep Deadlifts (The Super Growth Workout)

    9. One Exercise Rotation Workout

    (More About) High Rep Squats & Deadlifts

    10. Limit Training

    11. Change: Graduating To Other Routines

    Vary Your Training (& The Value of Conditioning)

    12. Volume: Carefully Increased Sets & Reps

    Further Modifications—Exercise Changes (Towards Complete Development)

    13. Mass-Shape Routine

    Isolation-Shaping Routine/Exercises

    14. Progressive Change (Continuous Change; Progression)

    Other Advanced Training Techniques (Greater Workout Changes)

    III. RECOVERY

    1. How To Improve Your Gains

    Recovery Strategy

    Other Physical Activity

    2. Synergy of Recovery

    Sleep & Rest

    3. How To Advance

    4. Advanced Hard Gainer Workouts

    5. Strength Training For Hard Gainers

    6. Hard Gainer Strength Workout

    7. Big Three Times Three

    Revisiting Other Workouts, Other Techniques

    Limit Training Revisited

    Limited/Brief Training

    Intensity Techniques

    8. Getting Back to Basic Training - Reconditioning the Hard Gainer

    Conditioning Extras—Micro-Workouts

    Where You Go From Here

    Ten Growth Principles For Hard Gainers

    Additional Hard Gainer Tips

    Hard Gainer Frequently Asked Questions

    A Simple Blender Drink

    About Greg Sushinsky

    NOTE: This report concerns the use of nutritional principles and vigorous exercise programs, which can potentially pose physical risks to anyone who may undertake them. No liability is assumed by the author for the use of any of the information in this report. No medical advice or information is intended or implied. You should always exercise safely and you should first consult your health professionals, physicians and/or nutritionists, before using any of the information contained in this publication.

    Who is a Hard Gainer?

    You are, if you are thin, skinny, underweight, have a difficult time putting on muscle or even gaining a small amount of bodyweight, or are not particularly strong--then you are most likely a hard gainer. While so many people around you are busy--or even obsessed--with trying to lose weight, you are continually trying to gain, or secretly wish you had the problem of weight to lose, or perhaps you have even given up trying to gain weight and muscle size. Maybe you feel you have tried every type of workout, every type of diet; you’ve tried to lift enormous poundages (for you) which are beyond your strength, yet still your bodybuilding results are, by your own standards, close to zero. Don’t give up, don’t despair. If you have given up, try again, but this time we will show you ways you can utilize to reach your goals, so finally you’ll have a chance to achieve your dreams of greater muscle size and strength.

    HOPE

    There is hope for you as a hard gainer. You need not resign yourself to an unhappy outcome that you won’t ever have a chance at improving your size and strength. You can, if you apply yourself with hard work, care and intelligence, probably realize substantial gains in muscle size and strength. While it’s true that nobody can know the eventual outcome of your size and strength potential, as this is a matter genetically conditioned, it can be seen as a challenge instead of a condemnation to have lower initial potential or more obstacles in your bodybuilding. Others in the past have succeeded, some mightily, in overcoming a seeming tremendous lack of potential, and have become hard gainers who have made good, and some, even great gains. While nobody can rightly guarantee you results, if you learn to apply what we teach you in this report, you may make surprising gains.

    Preliminaries: HEALTH

    Before we get underway with a discussion of the key hard gainer elements such as nutrition and training, we should mention something about health. Prior to considering how you will go about your bodybuilding, you need to ascertain your general health. Are you in good general health? Perhaps you can best assess this by asking yourself a few simple questions: Do you have ample energy, or are you easily fatigued or tired much of the time? The greater your energy, the more and harder you’ll be able to work out. Are you physically active or not?

    If you’re more active, used to working out, you’ll be able to adapt to the workouts more readily than if you’ve been relatively inactive. Do you have allergies or any medical conditions? Allergies, including food allergies, may necessitate that you make certain modifications in your diet; medications may alter how you feel during or after workouts, or may affect your appetite. Have you had surgeries which might prevent you from doing certain

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