I love working out.

Tyrell Tyson · 01-20-2010, 01:23 AM

Yoyo TBone

I'm 6'3 weigh 96kgs 8% body fat at the moment (it fluctuates) but i used to weigh 65kgs

..yeah i know haha

I was a hardgainer just like you, super fast metabolism and i ate so much but found it hard to bulk up

Eventually i did the bodyforlife course, which is ok but wanted more after much searching and comparing found a killer program created by Anthony Ellis, total hardgainer just like us

He focus mainly on lifting heavy heavy weights, tempo of 3/0/1

For eg bench press - concentrating on the negative contraction of the rep for 3 seconds down, rest for 0 seconds at the bottom of movement, then 1 second positive upwards motion

For me this type of training has allowed me to gain massive amounts of muscle mass quite quickly, 96kg at the moment but i go up to 110kg when im really bulking up and not doing cardio as well. As long as you keep at it really that is the key in anything, consistency

It's 4 seperate sessions, each one hour and a half (including 5 min warmup and stretching before and after so total time doing weights equals around 45minutes) sessions per week and no cardio if your body fat percentage is lower than 9%

If your body fat % is higher than the 9 you do a variation of the program and also include 3 sessions of cardio between your weight days

Another thing alot of guys overlook is that 90% of gaining muscle mass is done in the kitchen, the eating and also sleeping/resting ... your diet and sleep time is extremely important so don't just focus on weights then eat shitty food, if you do so you will only be hindering yourself

I can hook you up with a pdf outline of the program if you need lemme kno

peace

- Ty

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01-20-2010, 01:23 AM	#20 (permalink)
Tyrell Tyson Enthusiast Member Join Date: Jan 2010 Location: EU Posts: 295 Drives: P90 TR Rep Power: 16	Yoyo TBone I'm 6'3 weigh 96kgs 8% body fat at the moment (it fluctuates) but i used to weigh 65kgs ..yeah i know haha I was a hardgainer just like you, super fast metabolism and i ate so much but found it hard to bulk up Eventually i did the bodyforlife course, which is ok but wanted more after much searching and comparing found a killer program created by Anthony Ellis, total hardgainer just like us He focus mainly on lifting heavy heavy weights, tempo of 3/0/1 For eg bench press - concentrating on the negative contraction of the rep for 3 seconds down, rest for 0 seconds at the bottom of movement, then 1 second positive upwards motion For me this type of training has allowed me to gain massive amounts of muscle mass quite quickly, 96kg at the moment but i go up to 110kg when im really bulking up and not doing cardio as well. As long as you keep at it really that is the key in anything, consistency It's 4 seperate sessions, each one hour and a half (including 5 min warmup and stretching before and after so total time doing weights equals around 45minutes) sessions per week and no cardio if your body fat percentage is lower than 9% If your body fat % is higher than the 9 you do a variation of the program and also include 3 sessions of cardio between your weight days Another thing alot of guys overlook is that 90% of gaining muscle mass is done in the kitchen, the eating and also sleeping/resting ... your diet and sleep time is extremely important so don't just focus on weights then eat shitty food, if you do so you will only be hindering yourself I can hook you up with a pdf outline of the program if you need lemme kno peace - Ty