One way to overcome the hardgainer’s training challenge with targeting Type II muscle fibers is to gradually increase your body’s neuro-muscular communication throughout your workouts by using a “Rest Pause” format:

  • Pick up at weight that is about 50% of your one-rep max
  • Perform 5 repetitions and then rack the weight
  • Wait 10 seconds
  • Perform another 5 repetitions and rack the weight again
  • Wait 10 seconds
  • Perform another 5 reps
  • And so on…

By gradually increasing overall workload in your sets with a “Rest-Pause” format, you slowly activate your Type II muscle fibers while regenerating available energy with short 10 second rest periods.

I go into in-depth detail about the value of this technique in the Hardgainer Project X program and actually show you how to GREATLY magnify its effects by incorporating a unique 3-Step Training Formula that blasts your Type II muscle fibers to maximum recruitment…increasing overall stimulation by up to 80-90%!

That’s about a 373% increase in recruitment and activation of reserve satellite muscle cells!

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Filed under: Bodybuilding • Hardgainer

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