If you missed Part I click 
HERE.
If you missed Part II click HERE.
When we last left off I was telling Chris about how we needed to fix his hormonal issues that many hardgainers struggle with…
“Okay, good. Let’s please do that. I can’t live like this anymore. It’s getting so frustrating and depressing,” Chris told me.
“Hey man, no one understands that more than I do (see the picture of me at 16 years old, after four years of training, to the left).
But if you do what I say you will totally transform yourself. I’ve been doing it with thousands of people since 1994.”
“Yeah, I know. I’m just at my wits end. Okay, so I’m gonna train four days per week, do some high intensity conditioning and clean up the diet. I like it.
Now, for the workouts, should they be full body? I know that’s usually the typical hardgainer program.”
Myth #7: Hardgainers Should Always Do Full Body Workouts
“Ya know, I used to think that. But for a few reasons I’ve changed my stance. Firstly, as we already discussed, I think you should be training four times per week; not two or three. That means that you’d have to do four full body workouts.
Some genetically gifted guys can get away with that. But one of the things that makes someone a hardgainer is that they’re injury prone. If you weren’t, gaining size would be a hell of a lot easier.
So a little less frequency is usually a better idea for those who get banged up easily.
Plus, I like to set long term habits from day one. That means you’ll be training four times per week on some type of split. Everyone who starts out with full body workouts need to move to splits eventually either because their joints can’t take it or the workouts take too long, or both.”
“What do you mean the workouts take too long,” Chris interjected.
“I mean that when you get strong it takes much more time to work up to your top end sets so doing that on a big upper body push, pull and a lower body lift can take forever. Plus you have to do a full body warm up instead of just a lower or upper body focused warm up. All that can really add up. “
“Oh yeah, true. Makes sense.”
“Not to mention the fact it does get boring after a while. It’s mentally draining to go into the gym and always have to train the same body parts or movement patterns.”
“Yeah, I couldn’t take another day of nothing but squats, presses and rows.”
“Right, and you shouldn’t even be doing that, as we discussed before. A program of just the big lifts will beat you up too much. And even when you do them I’d recommend variations like a slight incline press and a trap bar deadlift.”
“Ok, and what about sticking with the same exercises forever like so many guys write about?”
Myth #8: Hardgainers Should Always Stick with the Same Exercises
“No, that’s definitely a mistake. One of the main reasons, again, goes back to getting injured.
The most common overuse injury in the world is probably tennis elbow. That occurs from doing the same thing over and over with an implement that weighs less than a pound.
So what do you think happens when you do the same movement over and over with a few hundred pounds? I’ll tell you what, you get banged up.”
“Oh wow, that makes a lot of sense. I never thought of it like that,” Chris noted.
“The first Mr. Olympia, Larry Scott, always used to say that the number one thing you could do to stay healthy and avoid injury was to include a lot variety in your training.
Vince Gironda said,
The ectomorph needs variety, both in nutrition and exercise. You should change your routine frequently, adopting a new exercise every few workouts.”
With all my coaching clients we make some changes on a weekly basis. With newbie hardgainers or just guys who have never really gotten anywhere with their training I like to have them stick with a few big exercises for no more than twelve weeks.
But all the other dumbbell and bodyweight exercises change each month. And there are weekly volume changes. This is how I structured the Muscle Gaining Secrets 2.0 workouts.
And that’s one of the reasons the program works so well.
So here you go,” I said as I handed Chris an early advanced copy. “I had about a couple dozen printed up for some people to try out before we release it to the public.
Do the program exactly as written and let’s meet up again in a 90 days.”
“Awesome. Thanks so much, Jay. I really appreciate this. I won’t let you down.”
Myth #9: Hardgainers Will Never Make Any Real Size & Strength Gains No Matter How Hard They Try
Exactly three months later I got an email from Chris. He asked if he could buy me lunch and we set a date to meet up.
I got caught behind a school bus on the way over and thought to myself, “They’re still doing half days? These punks don’t deserve that! They have iPods and the internet. We had it HARD back in the 80’s! Damn it, we earned those half days!”
After arriving a few minutes late I looked around for Chris but couldn’t find him. Then I noticed someone with his back to me wearing the same Hurley hat Chris had on when we first met. But his upper back was too wide and traps far too high to be Chris.
Then he reached up to signal the waitress over and I noticed the tattoos. Only they were now covering significantly bigger arms and his sleeves were skintight.
I came up from behind and slapped his right shoulder. Three months ago that shot would have broken him in half. He just smiled as my hand made a loud thud against his beefed up frame.
“Damn dude! Unbelievable job. I’m blown away right now. You’re hardly recognizable. How much weight did you gain?”
“Sixteen pounds. Arms are up almost two inches, strength is off the charts.”
“That’s awesome, man. I’m so happy for you.”
“Hey Krystal, can you bring us both a water and grab a menu for Jay?” Chris confidently asked our waitress, who AGAIN happened to resemble Alyson Felix, oddly enough.
“Sure thing,” Krystal replied.
Chris gave her a confident smile.
“So it looks like you followed the MGS 2.0 program to the letter, huh?”
“Yeah, man. Just like you said, it freakin worked. I can’t thank you enough.”
Over the next 45 minutes Chris and I discussed training, nutrition, music and sports.
Finally Krystal brought over the check and smiled at Chris. He smiled back and stretched out his arms across the booth.
“Life’s pretty good, huh? Who’s got it better than you,” I asked.
“Nobody. That program and the advice you gave me changed my life.”
****
Muscle Gaining Secrets 2.0 is on sale now until this Saturday at midnight. Build muscle, defy your hardgainer genetics and change your life…
Click HERE to grab it while it’s on sale.
12. Oct, 2012
at 12:53 pm #
Great read Jay, this was like one of those after school specials we used to watch (my time was before ipods but you could get the Internet at the library lol)
As always wonderful advice
12. Oct, 2012
at 1:00 pm #
Jay, I want to try the program, but I’m concerned that I won’t be able to follow it to the letter if it includes lots of unusual equipment that myself nor any gyms around my area have access to. Are there substitute moves included in the program that work with more basic barbell and dumbell equipment?
12. Oct, 2012
at 1:37 pm #
If you have access to barbell, dumbell and chinup bar you will be covering the basics and be good to go. And in the program Jay gives alternative options as well.
13. Oct, 2012
at 9:31 am #
It’s pretty basic equipment. But you will need a rack
12. Oct, 2012
at 2:07 pm #
Good series (altough the end was kinda cheesy).. very good advices.
I would just add a lot of sleep, hardgainers need a LOT of rest in order to keep their hormones in check (look out also for estrogenic food), and they also should get a clean bulk, or else, if theres a lot of fat to cut they will lose a lot of hard earned muscle in the process..
12. Oct, 2012
at 2:59 pm #
“whose got it better than us?”
“NOBODY!!”
-Jim Harbaugh & the 49ers after this Sundays game vs the NY Giants
Sorry J, couldn’t help myself there….
13. Oct, 2012
at 9:33 am #
@Pete- Haha. It’s definitely gonna be a tough game. A little nervous over here.
12. Oct, 2012
at 3:21 pm #
Hey Jay, I got the new book, and the workouts look awesome. I appreciate a guy who has the courage to learn and evolve. Thanks!
13. Oct, 2012
at 5:25 am #
I was about to buy this but then read you need access to a power rack,
which I don’t have. Can the program be adjusted so it can be done
without this?
13. Oct, 2012
at 9:34 am #
@David – If you wanted to goblet or front squat instead and clean the bar up for military presses you could do that.
13. Oct, 2012
at 5:48 am #
Hey Jay, I am 57 yrs old. 5’11″ 170 lbs. I have gone from 208 lbs to 170 in 6 months following paleo. I want to reduce my body fat to 9% from the current 19%. I don’t want to get any heavier than 170. Can I do it on your program?
13. Oct, 2012
at 9:34 am #
@Paul- At 57 I wouldn’t recommend MGS. Do one of our Renegade Inner Circle programs instead.
16. Oct, 2012
at 3:14 pm #
I didn’t think to mention my age as I didn’t realise it might be an issue. I’m 50 and have just bought MGS 2.0. Is it ok for me to do?
19. Oct, 2012
at 9:53 am #
@David- I’d recommend something like the Last Exit program in the Renegade Inner Circle
19. Oct, 2012
at 10:03 am #
Thanks for the advice Jason. I’ve already bought MGS2.0 however (together with Renegade Diet and Recipes). I don’t particularly want to get a refund as I think there’s a lot of valuable info there; but I don’t really want to buy another program either. I am not part of the Inner Circle, so is there a way I can get the Last Exit Program?
Also, in response to my query above. I do have access to a squat rack – just not a proper power rack, which I thought you needed. Thanks again.
13. Oct, 2012
at 12:22 pm #
It would be wonderful if you could expand even more on the tight muscles/bad mobility/injury prevention aspects of this. Foam rolling before or after a workout versus stretching, etc etc?
It sucks being 25 and already suffering from many repetitive strain issues/feeling like an old lady when I get out of bed! (much of this is due to my job and not training btw)
14. Oct, 2012
at 3:39 am #
Hi Jay,
this is my first comment on your blog though I’m reading it for some time…
I really liked this series because you are honest enough to admit that a lot of your views have changed in the course of time!
The only thing I missed in this great articles are the rep-ranges? No new insights on it?
Keep up the great work!
19. Oct, 2012
at 9:54 am #
@Tobias- Thanks a lot man. No, I still believe in lower reps for newbies and hardgainers and slightly higher reps for more advanced guys.
14. Oct, 2012
at 6:45 am #
Hey Jay.
Thanks for your effort , i’ve been reading your stuff for the last year and you have greatly helped my training.
I don’t care much about size , I’m after strength , as an aspiring powerlifter. I’m only 17 and I’m your typical skinny fat dude. Estimated belt only maxes are a 330lbs squat , 350lbs deadlift and 225lbs bench at 190 lbs bodyweight. I’m however in pathetic shape , with a t shirt I look big , but ridiculous naked. I currently do starting strength , still adding 5lbs to my squat each workout , and working through all sorts of minor aches + eating everything I see. I must say adding weight to my lifts each workout is getting kind of addictive.
Hill sprints aren’t an option , squatting heavy 3x a week is killing my legs , and I am not willing to gain strength at a slower pace. Also I eat everything I see to ensure recovery (SS is fucking hard to recover from). I would like to get some advice from you to minimize fat gains WITHOUT lessening my strength gains , and how to structure an upper lower split that is more geared toward powerlifting as an intermediate trainee.
14. Oct, 2012
at 9:19 am #
Hey Jason, just bought MGS 2.0. It looks good!
I have to know though how can I incorporate martial arts once a week into the program?
It would ruin my recovery if I did it after MGS.
Thanks
19. Oct, 2012
at 9:55 am #
@Drogo- No it wouldn’t. Just drink a good protein and carb drink during and after.
19. Oct, 2012
at 5:44 am #
Hey Jay, do you do a free update if we’ve already got MGS 1, or do I have to buy again?
19. Oct, 2012
at 9:56 am #
@Matt- You should have gotten an email to buy it at a ridiculously low discounted rate. It’s not so much an update as a brand new 90 day program.
24. Oct, 2012
at 12:51 pm #
Jason,
I bought mgs 2.0 and I love it.
Today I did my first workout.
Thank you for all your advices
29. Oct, 2012
at 12:36 pm #
Hi Jason i am a bit confused, i follow the muscle gaining secrets program right now, there you say that you should only train basic movements and train heavy and 3 times per week. is that program wrong now?
03. Nov, 2012
at 6:20 pm #
hey jay, my wife needs to lose about 30 pds..should she use this program, or just stick with cardio/sprints until the weight comes off ?
tks..
11. Apr, 2013
at 7:25 am #
Hey jason i im 13 and i read cc2 and paul wade says all you need is 3 square meals a day and i think it makes sense because i eat about 10 hours after waking up and feel great and then eat like a bear after hibernation but still feel like ill fall over 6 hours later at dinner.Im skinny fat by the way.So iwas wondering if there was a way to just structure my meals so i can just eat everything in moderation (Like god intended without all the pund per bodyweight crap.Should i just eat till i feel full but have a little space left or go hungry till dinner?