Hardgainer Bodybuilding & Weightlifting FAQ

Frequently Asked Questions about the "Hardgainer" method of body-building / weight-lifting.

This FAQ about Hardgainer Bodybuilding & Weightlifting was compiled and written by Frank J. Kelly and Craig R. Sadler with numerous contributions by others.

1.1 What is a "hardgainer"?

1.2 Am I a hardgainer?

1.3 What is overtraining / How do I know if I am overtraining?

1.4 What kind of results/gains can a Hardgainer expect?

1.5 What costs are involved?

2.1 What exercises should I do?

2.2.1 What are the basic movements?

2.2.2 What movements can be ignored and why?

2.3.1 How often should I work out?

2.4 What equipment is required?

2.6 What must hardgainers focus on and what can they ignore?

3.1 What is Intensity Cycling?

3.2.1 Why do athletes cycle intensity?

3.3 How do I put a cycle together?

3.4 What happens to a cycle when I get sick?

3.5 What are the keys to a cycle?

3.6 Will I lose muscle mass and strength if I cycle my intensity?

3.7 Exercise X is gaining like a demon, but exercise Y has stopped. Should I stop my cycle?

3.8 Specialization Routines

4.0 A word of warning.

4.1 Why do I have to use the Squat and/or the Deadlift?

4.2 How do I Squat?

4.2.1 Squats and their impact on the Gluteals

4.2.2 Squats and compression of the spine

4.2.3 Squats and the lower back

4.2.4 Squats and the knees

4.2.5 Alternatives to the Squat?

4.3 How do I do the Classic Deadlift (DL / BLDL)?

4.3 How do I do the Stiff Legged Deadlift(SLD)?

4.4 Why are 15-20+ reps best for these exercises?

4.5 What powerlifting gear will help me in these lifts?

5.0 HIT vs. Hardgainer

5.1 What grips/stances are recommended for the exercises?

5.2 How and when should I do aerobics?

5.3 What differences apply for Women?

5.3.1 Especially for Young Lifters

5.4 Where can I get those little 0.5 and 1lb plates?

5.5 How do I subscribe to HARDGAINER magazine ?

5.6 How do I get a copy of "Brawn"?

5.7 How do I get a copy of "The Insider's Tell-All Handbook on Weight-Training Technique"?

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