Beyond-Brawn-2nd-Edition

HOW TO PERSONALIZE YOUR TRAINING PROGRAMS
13.10 For most hard gainers for most of the time, training twice a week is probably
more productive than three times, even if different exercises are done
on each of the three workouts. Working out with weights more than three
times a week is training suicide for most people, and even “just” three weighttraining
days is too much for many hard gainers. But as noted in Chapter
12 you may want to experiment with weight-training three times a week but
make the middle session an accessory day only. en focus on just the major
movements on your other weight training days. In Chapter 21 are other possible
suggestions for weight training three days per week.
13.11 Many hard gainers are not average in their “hardgainingness,” but are genetically
disadvantaged and may, at least temporarily, need no more than six
exercises spread over two workouts each week to start a cycle with.
13.12 Some people have consistently trained long enough on abbreviated routines
that they have become very big and strong. ey have become so big and
strong that no one would ever believe these trainees could possibly have
been hard gainers. And some better-than-average gainers have trained like
genuine hard gainers should, and have achieved awesome levels of muscle
and might. Learn the great lesson: abbreviate and grow.
Training frequency
13.13 Most people weight train too frequently and do not provide enough time
for their bodies to grow stronger and bigger. us they fail to progress; and
in addition they accumulate wear-and-tear injuries because their bodies are
being worn down.
13.14 e relatively low frequency of training recommended in this book refers
only to weight training. If you do cardiorespiratory work on non-weights
days, you would have a total of four or five training days each week, but only
the weight-training days would be the tough ones.
13.15 Intensive weight training is very demanding—much more demanding than
most people realize. e publicity of the astonishing gains that the superresponsive
elite have achieved from their high-volume and very frequent
training has blinded people to just how very severe the demands of intensive
weight training are upon drug-free and genetically typical trainees.
13.16 e more progressive workouts you put in, the faster your overall progress
will be. But if you train too frequently you will not be able to produce many
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