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Matt Biss Workout hard-growing stronger, harder, more muscular

Biss Workout hard-growing

Matt Biss Workout of hard-growing: stronger, harder, more muscular |

Gaining muscle mass is not an easy task, especially for those who stubbornly hammer their biceps with several exercises, and in six months they were able to build up no more than one and a half centimeter in circumference.

For hard gainers, it is strategically important to choose not only the right training methodology, but also to eat well. The rule - the more the better - is good for creating a diet, but not for athletic activities.

If there is no desired return from training, the first tactic to resort to is to reduce the amount of training - through exercises, approaches or even repetitions. In order to be better understood, I propose to consider this example: imagine that for each lesson you have only 15 minutes. In this case, how would you build your training? I dont think that you would concentrate on pumping your biceps, calf muscles, forearms, etc. in several isolating exercises. I think you would work rationally: use the right exercises and intuitively find the optimal ratio of sets and reps.

It is for this reason that the following training program for hard gainers has been developed. This program is one of the most effective for increasing muscle mass. In combination with proper, plentiful nutrition, it is guaranteed to make you stronger, heavier and more muscular. This program, from the point of view of training methods for hard gainers, is unusual in that it is designed for 6 lessons per week. However, for each working day there is only one exercise.

Matt Biss

Monday: Squats

Tuesday: Bench press on a slightly inclined bench

Wednesday: Linkage Linkage

Thursday: Deadlift

hard gainers

Friday: Take the barbell on the chest with a bench press up

Saturday: Pullups

Sunday: Rest

Do up to 10 work sets in each exercise for 6-10 reps. Use the pyramid and inverse pyramid method: the first half of the sets, perform ascending, the second half of the sets, according to the downward intensity of weights. Rest between approaches is not strictly regulated: you need to fully relax before proceeding to the next approach.

Source: Matt Biss. (2012) Hardgainer Workout: Ready, Set, Grow! //

Translation: 2012 © 

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