Has any ectomorph here made good gains from NROL in terms of hypertrophy ? Alwyn, would you tweak your program at all for a hardgainer ? Should I assume the way it is in the book should work for me just as well as for a mesomorph ?
I think the program is perfect for "hardgainers." I personally feel that term is way overused. Most of us doing the program are probably considered hardgainers since we don't grow on any cookie cutter program like the genetically gifted 5-8% do. But to answer your question: programs like NROL that call for total body routines and compound lifts are the way to go for people struggling to put on lean body mass.
The only effective exercise for a "hardgainer" involves a spoon.
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Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable. -- Sidney J. Harris
A hardgainer could make progress using a fork just as easily! :p
I don't hold with them new fancy gimmicky programs though...
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Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable. -- Sidney J. Harris
I totally agree that NROL is a great book as I know people who've gained a lot of muscle, increased their bench/squat and deadlift or simply dropped a ton of weight. I just wanted to see how other hardgainers were doing. I am happy with the results I got so far.
I am 6' 2". I've weighed around 160-165 for probably 8-9 years.
I starting getting more into compound lifts (especially deads) and heavy benching this summer. I did hypertrophy I and I've been eating a LOT fo god food. Especially increased my protein. Im between 180-185 now and I'd say my 20 lb increase is 70% muscle.
peace,
Matt
I am an ectomorph. I weighed 129 lbs. at 5'10" about two years ago. By this past August, I had bulked up to about 155 lbs. I just finished NROL strength 1, and it has been great for me. I did the program 4 days/week, and not only did I increase max numbers on all my lifts, but I have put on a noticable amount of muscle. In fact, because I had been bulking so long, I have cut back on my eating and have been at maint. cals. since I started NROL. I have not gained any weight, but I have definitely shed some fat and added muscle. In summary, this is a freakin' kick ass program that works for everyone. Do it!!!
BU
At 5'10 and 170 lbs with 11% bodyfat, I definitely lean toward the "ecto" side. My goal is 180 lbs and be under 10% BF. With solid nutrition and Alwyn's programs, I know I those numbers are attainable. Wish me luck!!
At 5'10 and 170 lbs with 11% bodyfat, I definitely lean toward the "ecto" side. My goal is 180 lbs and be under 10% BF. With solid nutrition and Alwyn's programs, I know I those numbers are attainable. Wish me luck!!
NROL and hardgainers
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