The Hard Gainer 90 days
Understanding the basics 90 day programme
Putting on lean Muscle is easier for some and harder for others.
consistency is paramount.
progressive overload/ higher frequency hitting muscle groups more frequently is needed with adequate recovery and nutrient timing
sometimes less is more for folks that have always been slim. lowering your step count and increasing your volume with GVT (German Volume Training) training is a solid way to make progress. However that alone is pretty boring and hard to stay the course.
I've created my own template that i created and executed during 2020 summer lockdown.
100 days 2.2-3.5 kg increase in lean muscle mass.
note this programme is for MEN ONLY.
what you need.
Dumbells up to 22.5kg
sandbag up to 50kg
resistance bands green-red - yellow
kettlebell 16-24kg
TRX is useful but not 100% needed
1 piece of cardio equipment
rower/bike/ski/treadmill
Nutritional guidance and advice along the way
upon sign up we will calculate your macros and BMR for your activity needs
set mini goals along the way to your main goals
we will have strict weekly check ins via phone calls/facetime.
You will be advised about supplements and nutrient timings along the way.
Who is this programme for?
Its for guys that are not getting the result their effort deserves.
its for people that have been training with 1 year gym experience.
Its for guys that want to get in incredible shape.
its for people that struggle to stay lean and add muscle
Sign up now and change the next 90 days of your Life