There’s nothing wrong, however, with training chest and triceps the day before I train legs. If my chest is sore when I go in to do legs, it won’t affect my leg workout. I also train deltoids the day before I train back and biceps—again, muscle groups that won’t affect one another.
The program may look like madness, but if you haven’t been making progress on a conventional bodybuilding program, what do you have to lose? The format has a proven track record among extreme hardgainers. Be bold, and try it yourself if you’re an extreme hardgainer.
Cardio is the heart of over-40 bodybuilding. By strengthening your heart, cardio will help you to stay young for your years, which can only help your bodybuilding. While cardio is good for everyone, it should be considered essential for everyone over 40.
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Nevertheless, extreme hardgainer types may need to lean more toward density than power because of the high-endurance capacity of every major muscle group. They tend to have muscles with fiber compositions similar to calves and forearms and require much more endurance work to trigger growth.
Many researchers claim that the fascia, or encasements, restrict growth. It’s a constriction that can be remedied somewhat by pumping the muscle with a contracted move like cable crossovers and then elongating that full muscle with a stretch exercise like dumbbell flyes soon after. It’s a lot like stretching a new balloon before you blow it up to make it easier to inflate.