The main goal for a hardgainer is to build muscle. The previous workout was my volume-based workout that was meant to overload my system and create a stress response. As I said earlier, it was a pathetic workout. I felt like crap, and lifted like crap. I took 24 hours off, and performed the following workout.
Workout #2 of the Texas Method
The What
Foam Roll:
Movement Prep:
Inchworm complex, KB Halo, KB Goblet Squat, KB Windmill, Overhead Band Wall Squat, Band Shoulder Dislocations, Lying Handcuffs, Lateral Band Walks, Single Leg Glute Iso Holds, T-Spine Bench Extensions, T-Spine Kneeling Rotations, Band Pull Aparts
Strength:
A1. Push Press 3×5 – 135lbsx5 reps for 3 sets
A2. Band Face Pulls – Purple x 15 reps for 3 sets
A3. Squat 3×5, 80% of Monday’s Weight – 165lbs x 5 reps for 3 sets
B1. Chins 4 x 8 – bodyweight x 8 reps for 4 sets
B2. Weighted Side Planks 2xmax/ Cable Curl 2×10 – 35lbs x40 seconds for 2 sets/ 11 x 12 reps for 2 sets
Why This Will Build Muscle
Today’s workout was a recovery workout. Essentially, it was created to grease the groove, and possibly aid in recovery. Because I’m a hardgainer and a more advanced lifter, my recovery ability can’t handle 3 stressful workouts in 1 week. My previous workout hopefully created a stress response large enough to create supercompensation by next week. Thus, I didn’t want to push my stress response over the limit. My next workout is a PR workout, so I need to be fully recovered to ride that supercompensation wave.
The Results
It was a great quick workout to build muscle. It got me back in the gym, and I felt great when I left the gym. I’d much rather have a deload workout than take the day off completely. We’ll see if it works during my next workout!