Hardgainer’s Bodybuilding Training Hardgainer的健美训练

There are many mass building training principles that hardgainers need to follow in order to get results from their bodybuilding training routines.有许多大规模建设培训原则， hardgainers必须遵循以取得结果从他们的健美训练动作。 Because of the hardgainer’s fast metabolic rate, not all bodybuilding routines are suitable for this type.由于hardgainer的快速代谢率，并不是所有的健身套路适合这种类型。

Hardgainers’ Training Principles Hardgainers的训练原则

• Sessions should be short: 60 minutes maximum. The maximum amount of time a weight training session should last is 60 minutes. 会议应短期： 60分钟的上限。的最大数额的一次体能训练会议应去年为60分钟。 After 60 minutes the levels of muscle building hormones like growth hormone and testosterone begin to drop.经过60分钟的水平建设的肌肉样生长荷尔蒙和睾丸激素开始下降。 In addition, the stored carbohydrates in your muscle cells and liver, glycogen, which is the fuel that your muscles use to contract, is depleted.此外，储存的碳水化合物在您的平滑肌细胞和肝脏，糖原，这是燃料，你的肌肉使用合同，正在枯竭。 If you weight train more than 60 minutes you will actually be wasting your time since you will no longer have the hormones or the fuel necessary to produce muscle growth.如果您列车重量超过60分钟你会实际上是在浪费您的时间，因为您将不再有荷尔蒙或燃料必要的生产肌肉的生长。 Continue to train past 60 minutes and you will get impaired recovery which leads to overtraining, a condition where your body does not recover from its weight training sessions.继续训练过去60分钟，你会得到恢复受损导致过度的条件下您的身体没有恢复其重量培训班。 This leads to loss of strength and muscle mass.这导致亏损的力量和肌肉块。

• The rest between sets should be kept to a minimum; 90 seconds or less. Keeping your rest time in between sets and exercises to a minimum not only allows you to perform a prodigious amount of work within the 60-minute weight training window, but it also helps improve your cardiovascular system and most importantly maximizes the output of growth hormone; a powerful fat burning/muscle building hormone. 其余两套之间应保持在最低水平; 90秒或更少。保持您的休息时间之间的集和演习到最低限度，不仅可以让你发挥惊人的大量工作在60分钟的体能训练窗口，但它也有助于提高您的心血管系统和最重要的最大化产出的生长激素;一个强大的脂肪燃烧/肌肉建设激素。 Also, this rest interval promotes a muscle voluminizing effect in which water goes inside the muscle cells (not outside) and makes the muscles look more firm and toned.此外，该休息间隔促进肌肉voluminizing影响水会在肌肉细胞（而不是外面） ，使肌肉看起来更坚定和缓和。 Do not confuse this with water retention outside of the muscle cells, which is what makes us look puffy and fat.不要混淆这与保水以外的平滑肌细胞，而这正是让我们来看看浮肿和脂肪。
• Weight Training Exercise should not be performed for more than two days in a row. This is something that is very important for hardgainers. 重量训练运动不应该表现超过连续两天。这是非常重要的是， hardgainers 。 While most endomorphs can recover from a six-day per week training split, most hardgainers have a difficulty recovering from more than four sessions per week.虽然大多数endomorphs可以恢复进行为期6天的每星期训练分裂，最hardgainers有困难的恢复超过四次会议每星期。 The reason for this is because their nervous system gets very taxed after two days of high intensity weight training, so continuing to train past two days will lead to a depressed nervous system; something that in turn will prevent the body from being able to recruit the maximum amount of muscle fibers in order to perform a lift.这个问题的原因是因为他们的神经系统得到非常征税经过两天的高强度体能训练，以便继续列车过去两天将导致抑郁症神经系统;的东西又可以防止人体无法吸收最高金额的肌纤维，以执行取消。 In addition, with a constantly depressed nervous system, strength gains not only become impossible to come by, but also to keep; so as a result you could see your strength diminishing.此外，不断压低中枢神经系统，强度增长，不仅成为不可能来的，而且还保持如此，由于你可以看到你的实力减弱。
• Sets of each exercise should consist of a range of 6-15 repetitions. There are many reasons for this. 每一集的行使应包括一系列的6-15重复。有很多原因。 First and foremost, it has been shown that it is within this range that growth hormone output is maximized.首先，它已经表明，它是在这个范围，生长激素产量最大化。 As we already know, this is a good thing since this hormone does exactly what we are looking for (it increases muscle and decreases body fat).正如我们已经知道，这是一件好事，因为这激素不正是我们正在寻找（这增加肌肉，减少脂肪） 。 In addition, since you are performing so many repetitions, you get a great pump (blood rushing into the muscle) that provides nutrients to nourish muscle cells and helps them recover and rebuild faster.此外，由于你的表现这么多的重复，你就会得到一个伟大泵（血匆忙的肌肉） ，提供养分滋养肌肉细胞，并帮助他们恢复和重建速度更快。 Finally, performing 6-15 repetitions reduces the possibility of injury dramatically since you will need to use a weight that you can control in order to perform the prescribed amount of reps.最后，表演6-15减少重复的可能性极大伤害，因为您将需要使用的重量，您可以控制，以履行订明款额的代表。 (Note: This rule does not apply to the calves and abdominals as these muscles usually respond better to higher repetition ranges, in the order of 13-15 reps). （注：这条规则并不适用于牛和abdominals ，因为这些肌肉通常更好地应对高重复范围，在该命令的代表13日至15日） 。
• Training must be progressive. Progression means one more repetition than the last time the exercise was performed or a little bit more weight if you are able to do more than 15 repetitions for a particular exercise. 训练必须是渐进的。进展意味着更多的重复比上一次演习是履行或一点点体重如果你能做到15个以上的重复对某一特定的工作。 It is important to understand that you will not be able to increase weight or the number of repetitions every session.重要的是要明白，你将无法增加重量或数量重复每一个会议。 However, progression comes in many forms; like performing more work within the 60-minute period.然而，发展以多种形式出现;喜欢表演更多的工作，在60分钟内。 The overall goal of a training routine is to ensure progression over a period of time to bring about continuous improvements in muscle tone and definition.的总体目标例行的训练，是确保发展在一段时间内，使不断改善肌肉张力和定义。
• Training must be varied. This principle is vital to ensure continuous gains in strength and muscle tone as well as to prevent boredom. 训练必须是多种多样的。这一原则是至关重要的，以确保持续的增长力量和肌肉张力以及防止无聊。 Variation does not necessarily mean changing all of the exercises in your program.变化并不一定意味着改变所有的演习在您的计划。 Variation can occur in the form of using different techniques to stimulate the muscle, changing repetition and set parameters, and even changing the rest in between sets and something as simple as changing the width of your grip placement on the bar to help isolate specific muscles.可能会发生变化的形式，采用不同的技术，以刺激肌肉，改变重复和设置参数，甚至改变了休息之间集和一些简单的改变宽度的抓地力安置的酒吧，以帮助孤立具体的肌肉。 As you will soon see, in this program you will alternate between three-week periods of high volume work with three-week periods of higher intensity (heavier weights) work.正如你将很快看到，在这个计划，您将轮流在三个星期的时间大量工作，为期3周时期的高强度（权重）的工作。 In this manner, the body is stressed in a manner that allows for maximum growth stimulus.在这种方式下，人体中所强调的方式，可以最大限度的增长动力。 If you were to perform the same lifting routine day in and day out, the result would be staleness as a routine only works for as long as it takes the body to get used to (adapt) it.如果你执行相同的取消例行每天，结果将是旷日持久的一次例行只有工程，只要它采取的机构去适应（适应）它。

• The form in which you perform an exercise should be impeccable. This is one of those things that most lifters, especially male lifters, have a problem with. 的形式您执行工作应无懈可击。这是这些东西，大多数运动员，尤其是男运动员，有一个问题。 By letting the ego take control, many lifters concentrate on ever increasing the weight without regards to exercise form.让自我控制，许多运动员集中精力日益增加的重量就没有行使的形式。 Not only can this practice seriously injure the muscle group being worked on, requiring surgery as a result in certain instances, but also it prevents the proper stimulation of the muscle group being worked.这不仅可以做法严重伤害的肌肉组正在进行这项工作，需要手术治疗，由于在某些情况下，而且也阻碍了适当的刺激肌肉组正在制定。 The reason for this is that when doing less than perfect form, other muscles come into play, taking away as a result some of the load from the muscle that you are supposed to be targeting.这样做的理由是，如果这样做并不完美的形式，其他肌肉发挥作用，带走由于一些负荷的肌肉，你理应是定位。 This practice will slow down growth and get you injured so please pay attention to exercise form.这种做法将放慢增长和让你受伤，请注意运动形式。
• Aerobic exercise and outside activities should be minimized. I am not anti-aerobics by any means. 有氧运动和外界活动应尽量减少。我不是反健美操以任何手段。 I love to perform aerobics by walking, riding a bike and other suitable activities in order to keep the cardiovascular system in good shape.我喜欢从事健美操的步行，骑自行车和其他合适的活动，以便使心血管系统状态良好。 However, what I am saying is that in order for the hardgainer to maximize results in muscle mass, aerobic activity and other outside activities such as sports like basketball or soccer, which involve a high degree of activity, need to be minimized.然而，我所要说的是，为了使hardgainer最大化的结果肌肉质量，有氧活动和其他外部活动，如体育喜欢篮球或足球，其中涉及了高度的活动，必须减少到最低限度。 The reason for this is again nervous system recovery and also the fact that the hardgainer has a super fast metabolism.这个问题的原因是中枢神经系统再次复苏，也是事实，即hardgainer有一个超快速的新陈代谢。 By performing too much caloric burning activities you will make it harder on yourself to gain muscle as you will need more calories than what is recommended in this book in order to cover your energy needs and those require by muscle growth.表演太多的卡路里的燃烧活动您将更难对自己获得肌肉你将需要更多的卡路里比什么是建议在这本书中，以支付您的能源需求和那些需要通过肌肉的生长。 In this book, we will limit cardiovascular activity to a couple of times per week from 15 minutes to no more than 25.在这本书中，我们将限制对心血管活动的一对夫妇每星期从15分钟到不超过25 。
• Training must consist primarily of free weight basic exercises. Only free weight basic exercises provide the fast results you are looking for because they recruit the most muscle while you are performing them. 培训必须主要包括免费重量基本演习。重量只有免费提供基本演习的快速结果您正在寻找的，因为他们招募的最肌肉，而你是他们表演。 Besides, the body is designed to be in a three dimensional universe.此外，该机构的目的是要在一个三维宇宙。 Whenever you use a machine you limit your body to a two-dimensional universe and consequently you limit the amount of muscle fibers that are going to do work.当你使用一台机器你限制你的身体一个两维宇宙，因此你的数额限制的肌肉纤维，要做的工作。 Not all machines are bad however.并非所有的机器是不好的。 Some definitely have a place in our weight-training program because they allow us to isolate the muscle in a way that no free weights would allow us to do.有些肯定有一个发生在我们的举重训练计划，因为他们使我们的肌肉分离的方式，没有免费的重量将使我们能够这样做。 However, our program should be mostly based on barbell, dumbbell and exercises where the body moves through space such as the dip, the pull-up and the squat.然而，我们的计划应该是基于杠铃，哑铃和演习的机构通过空间移动，如倾斜的引体向上和蹲下。 In the sections below, we will cover in more detail which exercises are the best for muscle gains and the reasons behind it.在下文，我们将覆盖更详细的演习是最好的肌肉收益和它背后的原因。

Hardgainers’ Sample Mass Building Training Routine Hardgainers '样品质量建设培训例行

Monday: Chest/Back/Biceps/Triceps/Upper Abs 星期一：胸部/回/二头肌/三头肌/上文摘

Superset #1: 超＃ 1 ：
Incline Dumbbell Press (adjust bench to an angle of 25 degrees) 3 sets of 8-10 reps (No Rest)斜哑铃出版社（调整替补的角度为25度） 3套8-10代表（没有休息）
Close Grip Pull-up to Front (palms facing forward) 3 sets of 8-10 reps (1 min rest)关闭握拉来阵线（面临着棕榈树） 3套8-10代表（ 1分钟休息）

Notes: If you cannot perform the pull-up, then try to have your partner help you up or use a weight assist machine. 注：如果你不能履行引体向上，然后尝试让您的伙伴帮助你，或使用重机械协助。 Otherwise, substitute with Pull-downs.否则，代替拉起伏。

Superset #2: 超＃ 2 ：
Flat Dumbbell Bench Press 3 sets of 10-12 reps (No Rest)平板哑铃椅出版社3套10-12代表（没有休息）
Neutral Grip Pull-ups 3 sets of 10-12 reps (1 min rest)中性握拉式视窗3套10-12代表（ 1分钟休息）

Notes: If you cannot perform the pull-up, then try to have your partner help you up or use a weight assist machine. 注：如果你不能履行引体向上，然后尝试让您的伙伴帮助你，或使用重机械协助。

Otherwise, substitute with Pull-downs.否则，代替拉起伏。

Superset #3: 超＃ 3 ：
Dumbbell Hammer Curls 3 sets of 8-10 reps (No Rest)哑铃锤卷发3套8-10代表（没有休息）
Overhead Triceps Extensions 3 sets of 8-10 reps (1 min rest)高架三头肌扩展3套8-10代表（ 1分钟休息）

Superset #4: 超＃ 4 ：
Dumbbell Preacher Curls 3 sets of 10-12 reps (No Rest)哑铃传教士卷发3套10-12代表（没有休息）
Triceps Pushdowns 3 sets of 10-12 reps (1 min rest)三头肌Pushdowns 3套10-12代表（ 1分钟休息）

Crunches 3 sets of 15-20 reps (1 min rest)紧缩3套15-20代表（ 1分钟休息）
Tuesday: Thighs/Hamstrings/Delts/Calves/Lower Abs 星期二：大腿/削弱/ Delts /犊牛/下文摘

Superset #1: 超＃ 1 ：
Wide Stance Squats 3 sets of 8-10 reps (No Rest)全姿态蹲下3套8-10代表（没有休息）
Dumbbell Stiff Legged Deadlifts 3 sets of 8-10 reps (1 min rest)哑铃刚性腿Deadlifts 3套8-10代表（ 1分钟休息）

Notes: If you suffer from lower back problems substitute the wide stance squat for a wide stance leg press (press with toes since you are working the quads). 注：如果您因背伤的困扰，降低替代品的广泛的立场蹲了广泛的立场蹬腿（新闻与脚趾因为你是工作的圣城） 。

Superset #2: 超＃ 2 ：
Leg Extensions 3 sets of 10-12 reps (No Rest)腿扩展3套10-12代表（没有休息）
Lying Leg Curls 3 sets of 10-12 reps (1 min rest)躺在腿卷发3套10-12代表（ 1分钟休息）

Superset #3: 超＃ 3 ：
Lateral Raises 3 sets of 8-10 reps (No Rest)横向筹集3套8-10代表（没有休息）
Standing Calf Raises 3 sets of 8-10 reps (1 min rest)常设犊牛筹集3套8-10代表（ 1分钟休息）

Superset #4: 超＃ 4 ：
Bent Over Lateral Raises Curls 3 sets of 10-12 reps (No Rest)弯下腰来横向筹集卷发3套10-12代表（没有休息）
Seated Calf Raises 3 sets of 10-12 reps (1 min rest)坐式小腿筹集3套10-12代表（ 1分钟休息）

Hanging Leg Raises 3 sets of 15-20 reps (1 min rest)挂腿筹集3套15-20代表（ 1分钟休息）
Thursday: Chest/Back/Biceps/Triceps 星期四：胸部/回/二头肌/三头肌

Modified Compound Superset #1: 改性复合超＃ 1 ：
Incline Bench Press 3 sets of 8, 6, 4 reps (90 second rest)斜椅出版社3套8日， 6日， 4代表（九十〇秒其余）
Close Grip Chins with reverse grip 3 sets of 8, 6, 4 reps (90 second rest)关闭握下巴反向抓地力3套8日， 6日， 4代表（ 90秒其余）

Notes: If you cannot perform the pull-up, then try to have your partner help you up or use a weight assist machine. 注：如果你不能履行引体向上，然后尝试让您的伙伴帮助你，或使用重机械协助。 Otherwise, substitute with Pull-downs.否则，代替拉起伏。

Modified Compound Superset #2: 改性复合超＃ 2 ：
Chest Dips 3 sets of 8, 6, 4 reps (90 second rest)公益金跌落3套8日， 6日， 4代表（九〇秒其余）
Wide Grip Pull-ups to front 3 sets of 8, 6, 4 reps (90 second rest)宽握下拉式视窗前线3套8日， 6日， 4代表（九十〇秒其余）

Notes: If you cannot perform the pull-up, then try to have your partner help you up or use a weight assist machine. 注：如果你不能履行引体向上，然后尝试让您的伙伴帮助你，或使用重机械协助。 Otherwise, substitute with Pull-downs.否则，代替拉起伏。

Modified Compound Superset #3: 改性复合超＃ 3 ：
EZ Curls 3 sets of 8, 6, 4 reps (60 second rest)的EZ卷发3套8日， 6日， 4代表（ 60秒休息）
Close Grip Bench Press 3 sets of 8, 6, 4 reps (60 second rest)关闭握椅出版社3套8日， 6日， 4代表（ 60秒休息）

Modified Compound Superset #4: 改性复合超＃ 4 ：
EZ Preacher Curls 3 sets of 8, 6, 4 reps (60 second rest)传教士卷发的EZ 3套8 ， 6 ， 4代表（ 60秒休息）
Lying Triceps Extensions 3 sets of 8, 6, 4 reps (No rest)躺在三头肌扩展3套8日， 6日， 4代表（没有休息）
Crunches 3 sets of 8, 6, 4 reps (60 second rest)紧缩3套8日， 6日， 4代表（ 60秒休息）

Notes: In order to be able to finish the routine within the allotted time, abs were included in this last modified compound superset. 注：为了能够完成日常所分配的时间内，吸收了包括在这一最后修改复合超。 The way this superset is performed is by doing the curls first, resting 60 sec, moving to the extensions and without rest to the crunches.的方式进行超是这样做的卷发第一，休息60秒，移动的扩展和不休息的紧缩。 After the crunches, rest 60 seconds and start over.紧缩后，休息60秒，并开始了。
Friday: Thighs/Hamstrings/Delts/Calves 星期五：大腿/削弱/ Delts /犊牛

Modified Compound Superset #1: 改性复合超＃ 1 ：
Medium Stance Squats 3 sets of 8, 6, 4 reps (90 second rest)中等姿态蹲下3套8日， 6日， 4代表（九○秒其余）
Lying Leg Curls 3 sets of 8, 6, 4 reps (90 second rest)躺在腿卷发3套8日， 6日， 4代表（九十零秒其余）

Notes: If you suffer from lower back problems you may substitute the squat for the leg press. 注：如果您因背部问题您可能会取代蹲的蹬腿。 Since you are performing the leg press as your second exercise, then just use a close stance on this one and a medium stance on the second one.既然你正在执行的腿新闻界你的第二个运动，然后只需使用密切的立场一个中型的立场上第二个。

Modified Compound Superset #2: 改性复合超＃ 2 ：
Leg Press 3 sets of 8, 6, 4 reps (90 second rest)蹬腿3套8日， 6日， 4代表（九○秒其余）
Barbell Stiff Legged Dead-lifts 3 sets of 8, 6, 4 reps (90 second rest)杠铃刚性腿死升降机3套8日， 6日， 4代表（ 90秒其余）

Modified Compound Superset #3: 改性复合超＃ 3 ：
Seated Military Press 3 sets of 8, 6, 4 reps (60 second rest)坐军事新闻3套8日， 6日， 4代表（ 60秒休息）
Calf Press 3 sets of 10, 8, 6 reps (60 second rest)犊牛出版社3套10日， 8日， 6日代表（ 60秒休息）

Modified Compound Superset #4: 改性复合超＃ 4 ：
Upright Rows 3 sets of 8, 6, 4 reps (60 second rest)直立行3套8日， 6日， 4代表（ 60秒休息）
Standing Calf Raises 3 sets of 10, 8, 6 reps (No rest)常设犊牛筹集3套10日， 8日， 6日代表（没有休息）
Lying Leg Raises 3 sets of 10, 8, 6 reps (60 second rest)躺在腿筹集3套10日， 8日， 6日代表（ 60秒休息）

Notes: 注：

• Use perfect form in the upright rows as sloppy form leads to rotator cuff injuries.使用完美的形式在直立行形式的草率导致肩袖损伤。
• In order to be able to finish the routine within the allotted time, abs were included in this last modified compound superset.为了能够完成日常所分配的时间内，吸收了包括在这一最后修改复合超。 The way this superset is performed is by doing the upright rows first, resting 60 sec, moving to the calf raises and without rest to the leg raises.的方式进行超是做清正列第一，休息60秒，移动到小腿，并没有引起其余引起的腿部。 After the leg raises, rest 60 seconds and start over.后，引起了腿，休息60秒，并开始了。