Hard-gainers

I was wondering if you have or have had any ectomorphs or "hard-gainers" in your student body and if so how did they fair using your training methods in terms of gaining the requisite strength and muscle mass?

I guess what i am getting at is are there any here who are hard-gainers who have been using Coach Sommer's method who have seen significant muscle mass and strength gains since using the program?

what i have learned about hard gainers, is that most of them in fact are not hard gainers at all. I am not saying you arn't, but i thought i was, until i read the book again for the 6th time and realizing something i must have skiupped over a few times. It take a minimum of six months to work on each prerequisite. I have been working on a 7s tight tuck planche for three weeks now, and i am only progrssion gradfually. But after twelve weeks i will see what my max is again and up my timing. I love gymnastics, but it really sucks when it take a lonnnggg time to progress, but trust me, in the end its worht it. I hope this helps!!

Hard-gainers is a colloquial term for people who can't gain weight.

I have been a classic hard-gainer most of my life. Using the program and diet (roughly what Slizz outlined in the nutrition thread) i managed to gain weight, about 20 pounds went from 140 to 160. I purposefully stopped trying to gain weight now, as i want to consolidate the strength aspect, as that's my main focus, but it feels like it would be easy to gain more now. So yes its possible.

Honestly i like what Gregor said in a recent post, do a program that meets your goals, if you're interested in size, look at what the bodybuilders do for example. That doesn't mean you can't use bodyweight methods to get there, but the GB program is strength oriented over size oriented.

hypertrophy is what you're looking for, isn't it?

from prilepin's table:

75-85% 1rm

8-10 rep

3-5 sets

1/0/1 - 3/2/3 tempo

3 exercises

60-180sec rest

from Time Under Tension tables:

30-70 sec tut

60-120 sec rest

diet and exercise are closely related in gaining LBM (lean body mass). Resistance is resistance doesn't matter if bodyweight, freeweight, isotonic, functional, bands or whatever. That has to do with fitness quality, pursuing athletic development is what should dictate your training modality not muscle size.

Usually people who say they are hard gainers just arent eating enough. I know I didnt change anything but my caloric intake and I started putting on lean mass . . but I was eating A TON . . . and then jamming even more down.

Mr Brady said:

Hard-gainers is a colloquial term for people who can't gain weight.

I have been a classic hard-gainer most of my life. Using the program and diet (roughly what Slizz outlined in the nutrition thread) i managed to gain weight, about 20 pounds went from 140 to 160. I purposefully stopped trying to gain weight now, as i want to consolidate the strength aspect, as that's my main focus, but it feels like it would be easy to gain more now. So yes its possible.

Honestly i like what Gregor said in a recent post, do a program that meets your goals, if you're interested in size, look at what the bodybuilders do for example. That doesn't mean you can't use bodyweight methods to get there, but the GB program is strength oriented over size oriented.

It's not size I am looking for It is the acquisition of power and strength. I am only wondering if any hard-gainers have experienced the necessary gains to perform the more advanced movements which will take some hypertrophy, but size or shape is NOT my goal.

Sometimes our answers are the result of vaguely worded questions.

There is nothing that Coach Sommer has presented that is impossible for anyone willing to put in the time. Well maybe not everyone will get a full planche on rings. But these things are not in anyway out of the question, they just take time, and a methodical dedication to building them up bit by bit.

Most of his athletes look to be average size with their shirts on, its when they come off that you see they are stacked! Jeff looks huge no matter what though!

i'm sorry if I wasn't clear and succinct with my earlier question and thank you all for your responses.

Mostly I am just looking for anecdotal experiences by anyone here who has gained the strength, power, and abilities by sticking with Coach Sommer's program. I love gymnastics, I always have and only now in my late 20's do I finally have the resources to pursue my life-long dream, so I am looking for the best program to do it.

from what I've seen in the gymnasts I know, being lean and muscular it's all about diet and lifestyle. but then again pursuing size isn't a gymnast's focus. You'll gain some muscular size with any strength program if diet and lifestyle are seriously devoted to it.

As for power and abilities it's difficult to understand what you mean, power can be such a vast domain, from shot put to 100m sprint or olympic weightlifting there's a huge difference. So obviously you'll gain some power with a gymnast strength training, eventually you're gonna be able to perform clap pull-ups, handstand hopping and the like, but to apply that for a specific skill in any sport you'll need to develop the skill itself first.

If your goal is to do gymnastics see if you can find a local club.

If you are serious about gymnastic strength then this is the best program a layperson can find. Coach Sommer has brought up top level athletes and currently has one on the US National Team. Even if you find a local club, i doubt the coaching level will be up to Coach Sommer's. Its actually very unusual for a coach of his caliber to share what he knows with the general public.

Get on board with the program, buy the book, root around on the forum, and if at all possible go to the seminar.

Thanks everybody for replying!

Mr Brady, thanks for the information, gymnastics is what I am serious about and what I want to develop, sadly the only gymnastic clubs around my area (podunk St. George Utah) only teach adolescents up to age 17 . At my age there are no clubs around here or really even close so I guess this is my best bet!

Post Script; I have the book and am currently building an emplacement where I can hang the rings he sells