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by Hugo Rivera
Download The Hardgainer's Body Building Handbook: Workouts, Nutrition, and Results fb2
Exercise & Fitness
  • Author:
    Hugo Rivera
  • ISBN:
    1578261864
  • ISBN13:
    978-1578261864
  • Genre:
  • Publisher:
    Hatherleigh Press (March 31, 2005)
  • Pages:
    296 pages
  • Subcategory:
    Exercise & Fitness
  • Language:
  • FB2 format
    1863 kb
  • ePUB format
    1270 kb
  • DJVU format
    1906 kb
  • Rating:
    4.5
  • Votes:
    406
  • Formats:
    lrf docx mbr mobi


I also used fish oil (omega 3) and protein supplements as the book prescribed.

I was never sure if I fell into the "hardgainer" category, but with a short build and medium frame I figured this book might be one to try. I should note that I am 36, and I have been weight training on and off for 12 years. I also used fish oil (omega 3) and protein supplements as the book prescribed. I believe that my results might have been better if the program I followed focused more on the heavier lifting with fewer reps, as I've done this since my program ended with good results. This is further proof to me that what works best for someone else may not be the best for me.

There are much better books for skinny guys By Jarrod Brown This book consists of: 71 pages of large print, illustrated, generic information.

Hardgainers' Bodybuilding Handbook book. The Hardgainer's Body Building Handbook: Workouts, Nutrition, and Results. 1578261864 (ISBN13: 9781578261864).

Hugo Rivera received a Bachelor of Science from the University of South Florida and certification for fitness . The Hardgainer's Body Building Handbook: Workouts, Nutrition, and Results (Hatherleigh Press, 2005).

Hugo Rivera received a Bachelor of Science from the University of South Florida and certification for fitness instruction from the International Sports Sciences Association (ISSA). Body Sculpting with Kettlebells for Men (Hatherleigh Press, 2014). LiveAbout and Dotdash.

The Hardgainers' Bodybuilding Handbook will reveal: The 10 laws of. .He is the coauthor of the hugely popular Body Sculpting Bible book series.

The Hardgainers' Bodybuilding Handbook will reveal: The 10 laws of ultimate muscle growth. The best exercises for building muscle mass. Essential equipment for your home gym. How to use nutrition to build muscle without increasing body fat. The scoop on supplements, the truth about aerobics, and much more. HUGO RIVERA is an ISSA Certified Personal Trainer and fitness expert with ten years of bodybuilding experience. he resides in Clearwater, Florida.

This book is in perfect condition and arrived very fast Fantastic guide on training, nutrition, and supplementation for us skinny ones trying to put on weig.

Pack on muscle mass quickly and get bigger and stronger now--an essential guide for the everyday weight trainer. This book is in perfect condition and arrived very fast. Much faster than I thought it would. Fantastic guide on training, nutrition, and supplementation for us skinny ones trying to put on weig. com User, September 15, 2005. The Hardgainers' Bodybuilding Handbook is a fantastic guide for hardgainers like myself.

Hugo A. Rivera, a University of South Florida graduate with a Bachelor of Science in Engineering and also a Trainer Certification . Rivera, a University of South Florida graduate with a Bachelor of Science in Engineering and also a Trainer Certification from the ISSA, was born December 5, 1974 in Bayamon, Puerto Rico. Fourteen years later Hugo holds a Statewide Natural Bodybuilding Title (Mr. Typhoon Bay) and also a 4th Place in the Nationwide NPC Team Universe (the natural bodybuilder's highest and most competitive contest).

Hardgainers' Bodybuilding Handbook. A must for anyone who is serious about bulking up, "The Hardgainer's Body Building Handbook" contains training schedules, exercise plans, nutrition logs, detailed beginner, intermediate, and advanced workout routines, and information on diet, cooking, and nutrition. 3 people like this topic.

workout routines; packed with information on diet, cooking, and nutrition.

Containing detailed beginner, intermediate, and advanced workout routines; packed with information on diet, cooking, and nutrition.

Pack on muscle mass quickly and get bigger and stronger now-—an essential guide for the everyday weight trainer.Are you tired of working out with nothing to show for it? Are you pumping iron but not getting big? Then you are a hardgainer, someone who needs a special plan for building a superbly muscled, strong, lean, and healthy physique.Now you can get big faster than you ever imagined with the secret techniques revealed in The Hardgainers' Bodybuilding Handbook.The Hardgainers' Bodybuilding Handbook will reveal:* The 10 laws of ultimate muscle growth.* The best exercises for building muscle mass.* Essential equipment for your home gym.* How to use nutrition to build muscle without increasing body fat.* The scoop on supplements, the truth about aerobics, and much more. Containing detailed beginner, intermediate, and advanced workout routines; packed with information on diet, cooking, and nutrition; filled with training schedules, exercise plans and nutrition logs; The Hardgainers' Bodybuilding Handbook is a must for anyone who is serious about bulking up.

INwhite
Pros:
-Exercises are well described and illustrated with caveats to avoid and variations.
-A well organized plan for exercising.

Cons:
-Lots of editing mistakes
-Using almost the same exercises over and over seems boring and counter productive
-The book recommends you to limit your exercies to one hour yet the workout routines at a minimum contains 14 exercises of 2 sets each even for the beginner. With one minute rest between each exercise and one minute for performing the exercise and moving/changing plates/waiting for the rack to empty/etc at the very minimum that's already an hour (especially that exercises are superset so you will be doing a lot of moving around). Add warmup set to that and you've got a lot more than you anticipated.
-Selection of exercises do not mention which exercises targets which muscles (i.e. only chest/back/shoulders). I would prefer mentioning what parts of the delts or which part of the chest.
-Follows from the previous point also the author says "You can replace with another exercise .." but doesn't tell you which exercise can be replaced with which. We know that not all chest exercise are created equal. Not enough information on that.
-No mention of warmup. For example in the breakin routine which is supposedly for beginners, the book specifies 2 sets of 10 for most exercises. Now I can't imagine going straight ahead to the gym doing 2 sets of each exercise with a heavy weight that only allows 10 reps. Definitely that's the shortest way to injury and soreness. Also as you do the first set of 10 without prior warmup , the second set will be easier and you can increase the weight. So is that the goal? just doing 10 reps of whatever you can? not enough on that.
-No mention of stretches prior or after workout. And given that warmup is not mentioned either, it seems it was just neglected rather than being intentionally designed out of the program.
-The book website forums are almost ignored, no questions answered any recently, and sending email to the author doesn't seem to make any replies back.
Kipabi
If you're a hardgainer looking to find a great lifting routine that develops over time, then this is a good start. His nutritional advice is completely off however, advising guys to consume mass quantities of fruit/natural sugars that will only contribute to horrific fat gains. I learned the hard way after months of consuming far too many calories. This is a constant problem with authors writing for "hardgainers" and prescribing rediculous quantities of food for muscle gains. Everyone's body is different and you have to learn week by week what will work for your body. Their is no magic bullet or plan written by some bodybuilder that will get you the muscle gains you seek as a hardgainer.
Minnai
I'm not a hard gainer (a skinny guy having difficulty putting on muscle) but I bought this book to look over the methodology and exercises.

When the book came, I was very impressed with the size. I opened it and started anxiously going threw the pages. Thats when it kicked in, the Deja Vu. The feeling that I've seen this before....

.... This is almost an exact copy of "Body Sculpting Bible for Men." Same exercises, same people, same author, I even think it has the same pictures!

Im sure the workout plans is a little different, if you wanna buy the book for the 13 pages of workout plans, go for it.

If you dont, I strongly recommend "Body Sculpting Bible for Men: Revised Edition." I have almost (if not) all the body sculpting bibles and the mens revised edition is will get the job done.

As for me, I'm in shock how many books this guy publishes with the same exercises and same material.
Kifer
This is a review of the The Hardgainer's Body Building Handbook by Hugo Rivera. I was never sure if I fell into the "hardgainer" category, but with a short build and medium frame I figured this book might be one to try. I should note that I am 36, and I have been weight training on and off for 12 years. I have pretty much stayed in shape my whole life, but never focused on body building or serious weight training.

I found the book easy to follow, and although there were some obvious errors and generalizations with this book, I felt the book was focused enough for me. The strength of the book was its focus on the workout routines and individual exercises. It provided an explanation of the different program "phases" the reader is supposed to go through. The program includes a volume training phase, muscle-growth phase, strength training phase, and an active recovery phase (not in that sequence). Each phase is preceded by an explanation of what the goal is. In most if not all cases, the program involves workouts that use forms of superset exercises. The rest durations are clearly defined for each superset interval. I made my own spreadsheet of each workout in the book (used the same table format) and brought it with me to the gym.

The nutritional and supplement sections were interesting to read, but I felt that given my own dietary restrictions (type 1 diabetes), I would have to derive my own nutritional and supplement plans. Basically, I had to find a way to hit my calorie mark, but I could not consume all the carbohydrates that were prescribed.

So the workout began, and I gave this book my best effort. The book pushes you to never miss a workout, and it supported its recovery considerations by scheduling no more than two consecutive days of workouts... with each workout lasting no more than an hour. My consulting profession currently enables me to work at home a few days each week, and that gave me the ability to use the gym often at non-peak hours. I realize most people won't have this advantage, but it became essential, as the superset workout plans required that you have (basically reserved) two to three pieces of gym equipment. Try that during the busy periods at your gym. With the somewhat shorter rest periods (30-90 seconds in most cases), it was difficult to follow the superset schedule as written if someone needed to use equipment I had in my set. In any case, I went through all phases of the program, and with much effort, I never missed a workout. I even made it to an out of town gym while on vacation.

My results: I found that following this program did more for me than my previous "programs" or years of "winging it" in the gym. I definitely was more defined and built - but I did not put on the weight and mass that I thought I would. This may be because I had to eat fewer carbohydrates than the book prescribes, but I did manage to still get close to the calorie intake. I also used fish oil (omega 3) and protein supplements as the book prescribed. I believe that my results might have been better if the program I followed focused more on the heavier lifting with fewer reps, as I've done this since my program ended with good results. This is further proof to me that what works best for someone else may not be the best for me. Still, I found this program and its explanation of exercises very helpful, and it gave me the most success I have had in the gym.

I will also note that I contacted the author (Rivera) by his noted email address in early 2006. I asked him a question about my nutritional options, and he responded the next day. I was very impressed by this - especially since he was able to comment on my dietary limitations.

Overall, I believe this program (and book) would be a good one for a moderately experienced gymmer who has not found success with the standard 3 sets of 10 reps. The lighter weight, volume training phase did not work for me, but it might for you. I also believe that this program might be frustrating to those who work out at a busy gym. The program's supersets might be too difficult to pull off in a crowded gym with limited equipment. Still, I dedicated six or seven months to following this program, and I don't regret it.