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The Hardgainer Solution

Featured Amazon Kindle

Check it out – on Amazon's Kindle is on sale right now for 99 cents. I don't know how long the sale will last but this looks like a bargain while it lasts!

Topics covered:

• The background and history behind this program, including its roots in Scott’s training sessions with Bill Pearl in the 80s
• Explanations and introduction to the program’s methodology
• Guidelines for not just “what” to do when you workout, but HOW to workout effectively
• A complete breakdown of over 80 individual workouts (plus links to get formatted, printable versions of the workouts)
• How to “keep it alive” and stay fresh while staying consistent on the same program
• Guidelines and formulas for determining your nutritional needs
• A list of meal plans for different calorie levels
• The importance of UNDERtraining

See that last one? It's the most important of all. Many hardgainers are high-strung, full of energy, and never know when to stop moving. They often are worriers, and you can find them tapping their toes even when “relaxing.”

If you are finding it difficult to add lean muscle mass, this is probably your biggest hurdle. You have to shift your entire mindset away from “doing more” to “doing less”. It's hard. I know. I've been there myself and wrote my own book about it, The Hardgainer Manifesto.

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Build Big Arms With HFT

I don't know you, but I'm pretty sure that you started this whole weight lifting thing because you wanted to build big arms.

Am I right? Thought so.

And the great thing about building big arms is that there is always room for improvement. Your arms can always get bigger. And I'm here to help.

Look, a lot of things work for building big arms. All I'm trying to do is give you another option.

Possibly one that you've never tried before.

It's called High Frequency Training or HFT.

Tell me if the following split looks familiar.

Typical split

• Monday – Back (10 sets)
• Tuesday – Chest (10 sets)
• Wednesday – off
• Thursday – Legs (10 sets)
• Friday – Arms (10 sets Biceps / 10 sets Triceps)
• Saturday & Sunday – off

Chances are you are following a split very similar to the one above.

Is there anything wrong with it?

Not at all.

However, when you want a muscle to grow faster, you want to stimulate it as often as possible without exceeding your ability to recover.

Stimulating a muscle 3 times a week will lead to more growth than just stimulating that muscle 1 time a week.

This is where HFT comes in.

Take a look at the following HFT split for big arms.

A Better Split for Building Bigger Arms Using HFT

• Monday – Back (10 sets) / Biceps (3 sets) / Triceps (3 sets)
• Tuesday – Legs (10 sets)
• Wednesday –  Chest (10 sets) / Biceps (3 sets) / Triceps (3 sets)
• Thursday – off
• Friday – Biceps (3 sets) / Triceps (3 sets)
• Saturday & Sunday – off

You will notice that you are working your biceps and triceps 3 times a week instead of just 1 time a week in the previous example.

You will also notice that the total volume for your arms is basically the same.

Although you are working your arms more often, you are not adding any volume. You are simply splitting up the total volume into more sessions.

This is key.

Your biceps and triceps are small muscles, therefore, they recover faster and you can train them more often.

This is why your biceps and triceps are perfect muscles to use for HFT.

Try an arm specialization program using HFT and let me know what it does for you. Add your feedback in the Comments.

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Phil Pfister and Me at the Arnold 2010

This is a pic of Phil Pfister and me at the Arnold back in March 2010. I'm not a small guy. Look at that dude! He's massive. His hand totally enveloped mine.

Good times!

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New Beginnings

Hi all, I just wanted to let you know that the Muscle-Build.com website is ALIVE!

After a couple years of letting it go dormant, I've brought on a partner (to be introduced later) who is going to help me get the site going again and keep it fresh.

It was quite the task to move two sites to a new web host. I may tell that tale one day, but suffice it to say that Muscle-Build.com and The Official Muscle-Build.com Blog have been fused together. In fact, if you try hitting that second link, you should be redirected right back here to this new site.

No longer will you have to navigate 2 sites. They're all in one.

The look and feel of this combined site is quite different from the two web sites it came from, too. We're making things a lot more organized so your user experience will be significantly improved.

We're going to go balls to the wall on this one, so get ready for some good bodybuilding stuff coming your way.

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Quick Post: Featured in Total Mind and Body Fitness Blog Carnival 85

One of my articles, originally posted on  SearchWarp, was included on the latest blog carnival over at the Total Mind and Body Fitness Blog. It's about how to bulk up and get ripped simultaneously. It's a difficult concept to master, but it can be done, if you're very careful. The most important thing is to focus on your metabolism — you want to place it in an anabolic state. You'll learn all about it in this article. If you want a full training and diet plan, check out my Hardgainer's Manifesto (coming soon, but sign up now and get a discount when it's released). In any event, check out the Carnival, as there are a TON of useful articles that will help you build a better mind and body.