When you are a hardgainer like me, it is very important that you do not follow the bodybuilding trends and workout like others with different body types. If you are a hardgainer that is trying to gain mass, you must do things a little differently than your average weight lifter. Does this mean it will be harder for you to gain mass? Absolutely not, it simply means that with our specific body type, we must take a different approach when building muscle.
Because I know how frustrating it can get to be skinny and unable to gain muscle mass, I have put together this quick guide and hardgainer workout for you to follow in order to start seeing results. I know you can get a little discouraged at times, but the main factor when following these tips and this workout is consistency. Without consistency, no program or diet will work regardless of how effective it may be.
The first thing you must correct is your diet. The reason we find it hard to gain mass is simple, our body naturally burns through more calories than we are consuming due to high metabolism. There is a very simple formula that you can follow in order to make sure you are consuming enough put on muscle.
Depending on your daily activity, you should eat 20-24 times your body weight in calories.
Example: 155 lbs x 22 = 3,410 Calories per day
The number you multiply with your body weight will be determined by the level of physical activity you perform on a daily basis. If your job requires you to sit at a desk all day, I recommend using 20. On the other hand, if your job requirements are lifting heavy objects and running around, I would use 23-24.
Just because we might have remained skinny our whole lives even when consuming junk, does not mean that it is impossible for us gain fat mass. This is why it is extremely crucial that you choose your calories wisely when eating this much per day. If you sit at a desk all day and choose to eat 24 times your body weight in calories, you are now running the risk of over eating and ultimately storing fat. Make sure you calculate accordingly and get your calories from complex carbohydrates, good protein sources, and natural fats.
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As a hardgainer, it is very important that we avoid over training, follow the right exercises, and perform the correct amount of repetitions to ensure that we gain muscle mass. There are three factors that will determine whether you build size or not.
1. Types Of Workouts
2. The Amount of Reps
3. Proper Rest
Performing compound workouts when you are a hardgainer is crucial. These particular lifts are the ones that will help increase strength, produce muscle building hormones such as GH and testosterone, and break down those muscle fibers in order to force muscle growth.
It is very important that you perform 8-12 reps because this is the rep range that will trigger muscle size. Contrary to the popular belief that “low rep is for mass, light rep is for definition”, higher reps in fact trigger the growth/size of the muscle. 1-5 reps (lower reps) are simply going to increase strength and muscle density.
Proper rest is very important because like most of you may know, muscle is created while we sleep/rest. If we fail to get the right amount of rest, our muscles will simply find themselves unable to grow stronger or larger. In this hardgainer workout to gain mass, I recommend taking a day off of strenuous activity in between each gym session.
Hardgainer Workout to Gain Mass
1. Squats 5 x 8-12
2. Bench Press 5 x 8-12
3. Pull ups/Chin ups 5 x 8-12
4. Dips 5 x 8-12
5. Bent Over Rows 5 x 8-12
6. Military Press 5 x 8-12
Beginner / Novice Lifters: I advise that you start off with 3 sets per exercise and work your way up until you reach 5 sets. Once you have reached 5 sets, you can then focus on increasing the weight and overall volume of the hardgainer workout.
1. The squats can be replaced or swapped with deadlifts occasionally.
2. The Pull ups and Dips can be put together as a super set.
3. Feel free to Change the order around regularly for best results.
I personally do not feel the need to add supplements to my diet; however, if you choose to go in the direction of protein/weight gain shakes, it is very important that they DO NOT make up more than 35 percent of your calories.
Whey Protein is great for post workout consumption. Be sure to add some high glycemic carbohydrates to your post workout meal/shake in order to boost your insulin. This will help you remain anabolic and assure that you will continue to grow without sacrificing muscle tissue. It also helps keep you anabolic over night while you sleep when accompanied by casein (Milk) and natural fats (Flaxseed oil or Peanut butter).
Before purchasing a weight gain powder, you must make sure of a few things.
1. The carbohydrates are Complex
2. It is low in Fat
3. It has little to no sugar
These weight gainer shakes can help out for those who want to gain mass, but should only replace a meal if it is absolutely necessary. They are great for emergency situations when you have no access to nutrient dense foods or are in a rush and have no time to sit down and eat. The main benefit of the weight gainer shake is to aid in making sure you reach enough calories for the day.
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Remember, if you have a different body type (hardgainer/ectomorph), following someone else’s workout routine will not work as well for you. It is very important that you follow a routine like “Mass in a Flash
” that is made and fit to your personal genetics. Consuming the proper amount of calories daily, following a solid hardgainer workout consistently, and NOT relying on “muscle building” miracle supplements will help you generate results faster than ever before.