Hardgainer Routine for Women to Gain Weight Fast
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Hardgainer Routine for Women to Gain Weight Fast
Being a hardgainer is hard work as is, imagine being a female who finds it nearly impossible to put on muscle. Not only do they feel a disadvantage because they are “hardgainers”, but the fact that they do not produce testosterone nearly as much as males makes it even that much more difficult. Do not be discouraged ladies; I have great news for you! Not only is it possible to pack on pounds of muscle while not looking “bulky”, but it’s as simple as making 3 small but effective changes in your routine. You see, just like male hardgainers, the main mistake we are making is following other bodybuilding routines that are not meant for out specific body type.
How to eat to gain weight for women:
There is a specific amount one should be consuming to assure weight/muscle gain. In the average woman it is usually about 12-14 times the body weight of the individual in calories. As a hardgainer that amount increases slightly. For a female hardgainer the amount of calories consumed should be anywhere from 16-18 times the body weight.
There is a specific amount one should be consuming to assure weight/muscle gain. In the average woman it is usually about 12-14 times the body weight of the individual in calories. As a hardgainer that amount increases slightly. For a female hardgainer the amount of calories consumed should be anywhere from 16-18 times the body weight.
For example: 18 x 115lbs = 2070 calories per day.
The amount you multiply with your body weight will be determined by your daily physical activity. For instance, if you are a nurse who is constantly walking back and forth all day for hours at a time, you may want to use 17-18. However, if you sit at a desk all day with little physical activity, I would recommend using 16 in order to avoid unwanted fat storage.
How to workout/exercise to gain weight for women:
A huge misconception in female weight lifting is that following a man’s routine will yield man like results. The reason this is inaccurate is because as I mentioned earlier, women do not produce muscle building hormones like testosterone nearly as much as men. This is why I simply recommend a full body compound workout routine that will allow women to build muscle faster while burning fat at the same time.
A huge misconception in female weight lifting is that following a man’s routine will yield man like results. The reason this is inaccurate is because as I mentioned earlier, women do not produce muscle building hormones like testosterone nearly as much as men. This is why I simply recommend a full body compound workout routine that will allow women to build muscle faster while burning fat at the same time.
Hardgainer Workout Routine for Women:
Squats 3 x 10
Bent Over Rows 3 x 10
Bench Press 3 x 10
Military Press 3 x 10
Bent Over Rows 3 x 10
Bench Press 3 x 10
Military Press 3 x 10
As you become more comfortable with the workout routine I would advise that you increase the amount of sets from 3 to 4 and eventually from 4 to 5. Remember, this is progressively and should be taken slowly for best results. You should also focus on increase weight without sacrificing repetitions to assure strength gains. This routine should be performed 3-4 days a week with 24 -48 hours rest in between each session.
No rest, no progress:
If you fail to get the proper amount of rest you will be doing your body a serious injustice. Not only will you eliminate any chance of building muscle, but you will also be unable to perform 100 percent in the gym. If you cannot give a better performance in the gym than your last session, you’re working backwards. Be sure to rest 24-48 hours in between each training day as well as getting 8-9 hours of quality sleep every night. You see, our muscles grow as they rebuild while we rest, without enough rest to rebuild we will never see any significant muscle gains.
If you fail to get the proper amount of rest you will be doing your body a serious injustice. Not only will you eliminate any chance of building muscle, but you will also be unable to perform 100 percent in the gym. If you cannot give a better performance in the gym than your last session, you’re working backwards. Be sure to rest 24-48 hours in between each training day as well as getting 8-9 hours of quality sleep every night. You see, our muscles grow as they rebuild while we rest, without enough rest to rebuild we will never see any significant muscle gains.
Hardgainer routine for women to gain weight fast:
Building muscle for women who are also hardgainers is not impossible by any means; it simply takes a different approach. Make sure you are consuming enough calories for your body type without going overboard, follow a lifting routine that focuses on compound movements, and be sure to get enough rest. Following this advice will allow you to gain weight on a weekly basis without putting on any unwanted fat.
Building muscle for women who are also hardgainers is not impossible by any means; it simply takes a different approach. Make sure you are consuming enough calories for your body type without going overboard, follow a lifting routine that focuses on compound movements, and be sure to get enough rest. Following this advice will allow you to gain weight on a weekly basis without putting on any unwanted fat.
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