10-15 sessions 30-60 minutes Alexander 2013 Athletic training Average class Average class duration Average duration Average duration classes Biss Workout Biss Workout hard-growing Bodily contact Brian Haycock Chlamydia potency Comprehensive Powerlifter Comprehensive Powerlifter Training Exciting words Exciting words phrases Fish source Fish source hormone Frequency sexual However there Hypertrophy Specific Hypertrophy Specific Training Matt Biss Mobile phone One-Squat Training Powerlifter Training Session reps Session reps sets Specific Training Squat Magic Squats stimulate Super Training active ingredients activity erection addressed woman adhesions fallopian adhesions fallopian tubes affect female affect female libido affect potency amino acid amino acids amount time amount time training answer 2013 answer 2014 answer 2015 aphrodisiacs women approaches Number approaches Number repetitions arouse longer arouse longer novelty arouse wife athletic performance available methods bench press beneficial effect better excite better excite girl bike increase bike increase potency blood circulation body weight boiling water breast Make breast massage bring closer bring closer your calms nerves cardiovascular system closer your confident macho considered most contact urologist cream gels create thematic create thematic site demonstrate your dietary supplements dietary supplements improve dietary supplements potency distance keep distance keep relationship docosahexaenoic acids does change does woman does woman recognize doing exercise each other effect alcohol effect mint effect running effects alcohol effort method endocrine system erectile dysfunction erection Exercises erection first erogenous zones excite woman excite woman Exciting exciting massage exciting massage woman exercises range exercises range repetitions explain urologist facial expressions fallopian tubes fatty acids female hormones fibers dominate fibers total first lesson folk remedies frequency training gain muscle gain muscle year gels potency girl distance glutamic acid glycolytic fibers good ratio good ratio repetitions half sets hard gainer hard gainers hard gains holding loads holding recovery hormone pool hydrogen ions improving quality increase muscle increase number increase strength increase testosterone infectious diseases intensity intensity intensity weights internal intensity intimate massage intimate zone lead infertility lesson weeks lower back main thing male doctor male hormones male potency married woman massage woman maximum effort minerals amino mint potency most important most likely muscle abdomen muscle fiber muscle fibers muscle group muscle mass myofibrils muscle need contact need contact urologist needs said nervous system neuromuscular communication number repetitions nutrition recovery omega-3 fatty parts body person doing person doing exercise post-training sensations potency Chlamydia problem potency programs recommendations prolong erection prolonged erection prostate gland prostate massage quite possible range repetitions recognize impotent relationship distance repetitions sets reps sets reps sets Session romantic dinner rules etiquette running cycling same time sergej 2014 sexual arousal sexual intercourse slightly wider spasibo answer straighten your straighten your arms supplements improve testosterone levels this issue this property total number total number repetitions training nutrition transfer load transmitted diseases vasodilating effect vitamins minerals volume intensity week week week week week whole body work failure working weight your arms your body your hands your knees your partner “working” muscle “working” muscle fibers

about the project

spasibo answer

About the project |

The target audience

Our site is intended primarily for a specific category of athletes:

who trains, but does not have much success;

who find it difficult to gain weight, build muscle and progress in strength indicators;

who is the type of hardgainer ectomorphs;

who train hard and reasonably, but do not get the desired result;

who are not helped by effective training programs, recommendations of trainers, professionals and other experts in iron sports;

who eats and rests properly, but does not receive significant progress in the structure of his body;

which are hardly affected by the use of expensive proteins, gainers, amino acids and other special drugs sold in sports nutrition stores;

who has lost hope of building his body;

who has something to share and what to advise.


The site consists of several parts:

HARDGEYNER PROJECT: this is the main part of the site (information, the desire to share which prompted the creation of this site). It includes its own training programs, recommendations and observations about genetics, nutrition, training (everything that is in the main menu of the site). Unique information is presented here, obtained on the basis of our own experience and knowledge..

BLOG. This part expands the information: in the form of articles, well-known and little-known training methods and techniques are described in detail, the most important knowledge about the physiology of muscle growth is given, theoretical and practical tips, nutrition recommendations for athletes slowly progressing in athletic sports are offered.

LIBRARY. The literature of various authors is collected here. These are the most fundamental books and articles recommended to those who consider themselves to be a hard gainer. Here we publish materials sent by readers.

SERVICES Here, for everyone, the opportunity is presented to receive high-quality consultations about training, nutrition, recovery, as well as an individual training program.

spasibo answer

CALCULATORS (athletic, nutritional, physiological).

If you want to share your thoughts on strength training, nutrition, recovery in the format of articles, send your texts to marked "publication" (free).

Any use of the original materials of the site is allowed only if the source is indicated as an active link

All guests of the site - health and success in sports!

Sincerely, Alexander Kozhumyaka

4 comments on About the project


05/18/2014 at 10:09 nashel nigde temu pro sustavi, v chastnosti koleni.mozet estj kakaja to statja? posle silovih prisedanij (pereodizacija po matveevu) na4ali boletj koleni.spasibo

To answer

05/20/2014 at 12:29

for joint pain, including knees, a course of treatment should be taken:

Teraflex capsules (according to instructions)

edible gelatin (before breakfast, a teaspoon, washed down with water)

any analgesic and anti-inflammatory ointment (gel), for example, diclacgel, ibuprofen, diclofenac, indomethacin, ketonal, fastumgel, etc..

nutrition recovery

Squat preferably in bandages.

Your problem is not related to the particularity of the program you were involved in. The problem is something else. Perhaps even in nutrition. Go see a therapist first.

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05/20/2014 at 16:32


To answer


02/25/2015 at 11:48

hope your knees are okay!

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