Hardgainer Workout to Gain Mass
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Hardgainer Workout
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.
Hardgainer nutrition:
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.
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.
Hardainer Workout:
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.
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
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
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.
Tips:
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.
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.
Hardgainer Supplements:
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.
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:
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).
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).
Weight Gainer:
Before purchasing a weight gain powder, you must make sure of a few things.
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
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.
Conclusion
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 “Bony to Brawny” 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.
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 “Bony to Brawny” 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.
August 12th, 2010 at 10:32 pm
Quick question, 5×5 is to do what? if this 8-12 reps is what builds size and strength?
August 12th, 2010 at 11:38 pm
Should you drink a whey protien shake after a Workout ?? and also when should you consume more carbohydrates, Rest day ? or workout day ?
August 12th, 2010 at 11:44 pm
1-3 Is High Strength and High Density.
4-6 Is Med Strength, Medium Density, and Medium Size.
8-12 Is High Size
Thats as simple as i could put it
Daniel, The protein whey protein would work great after your workout. Make sure to include some high glycemic carbs (banana) with it as well.
Your body needs carbs on both on days and off, on days on they will aid in fuel for your workout and on rest days your body will need them in order to repair and recover.
August 13th, 2010 at 3:47 am
How often can you eat pupusas ??
cause I LOVE pupusas wit some curtido and sauce you already!
August 13th, 2010 at 4:58 am
Can you make an article about
Whats a real diet !?
like what to eat in the morning luch dinner and what snacks should we eat like nut ect. and what time should we take out protein , carbs and fruits and so on .
August 13th, 2010 at 3:45 pm
The way i have my diet is…
7:15am Breakfast-oatmeal with cinnamon on top, with a protein shake with some milk
10:15-30 usually an apple, or an orange, with about 20-30 almonds
1:15-30- brown rice, mixed veggies, boneless breast
4:15-4:30 usually cottage cheese,
between 5:30 and 6 i usually workout.
7:30- boiled kidney beans with chickpeas (tastes good cold with vinegar added) or sometimes lentils with brown bread
9:30-10pm usually peanutbutter with a whey shake mixed with milk.
And sleep 1 hour later. Ive been doing this and bodyfat has gone down, im gaining strength mostly right now since im keeping portions small!
But ive been told this diet works great and it has given me the result i want.
I'm curious to know what kinds of diets are good as well in case mine isnt good at all!
August 13th, 2010 at 3:46 pm
PS: I take another shake right after workout which includes amino acids, postworkout powder or something, and simple carb added with protein shake!
August 13th, 2010 at 3:48 pm
1-3 Is High Strength and High Density.
4-6 Is Med Strength, Medium Density, and Medium Size.
8-12 Is High Size
So i'm trying to mainly get toned up, i understand diet is important, but im trying to mainly gain strength and shape. Which one should i be doing?
Ive been doing the 4-6 reps.
August 13th, 2010 at 5:08 pm
Question 1: The diet looks pretty solid, but as before I can give you examples of other good diets, I have two know what your goals are in detail. There are tons of effective diets but they are all based on certain outcomes. I suggest that if its working for you, stick with it. As for the post workout, i would replace the complex carbs with a simple carb like banana or honey to make sure your insulin levels go up and you remain anabolic to continue building muscle.
Question 2: Toning up is simply a matter of reduced body fat. I would recommend the 1-3 rep range in order to build density and get those muscles a real solid "brick wall" type of look. Then also focus on fat burning activity like circuit training, HIIT, and cardio with a clean diet.
August 18th, 2010 at 3:27 am
i understand it is necessary to have some rest days for your mucle to recover! But cant you just simply workout different body parts the next day ??
August 18th, 2010 at 1:52 pm
Thats not quite how it works, strenuous activity is strenuous activity regardless. If you targeted your chest today and tomorrow your targeting your back, this does not mean your body is going to be in a recovery mode for your chest at the same time that its strains and breaks down muscle on the back.
Also, if you are following this routine, you're taregetting the entire body.
October 7th, 2010 at 4:42 am
I am 26, 149 pounds, 5'10". First goal is 160. My question is this. I have a real problem with the 3000 calorie per day requirement. In the past I have done weight gainer put it really hurts my stomach and I get very nauseas. Do you have any recommendations for diet regarding intolerance to gainer shakes? Also, I don't enjoy weight lifting and never have, at this point I am completely frustrated with my appearance so I will force myself. Can I still do exercise I actually enjoy like running or biking or is the calorie burning to detrimental? Is the above workout done repeatedly? Two days off? Thanks so much!
October 7th, 2010 at 5:12 am
First I would like to say that weight gainer shakes are not necessary at all.The only alternative i recommend if you have an intolerance to shakes is nutrient dense foods.
I would say that if you are having trouble consuming enough calories, the last thing you want to do is burn more. I recommend that you stick to performing the above weight lifting routine 3 days a week and minimize burning an additional calories. If you can do this, 2500 calories a day may be just enough to give you great results as long as you are consistent.
November 12th, 2010 at 2:16 pm
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December 9th, 2010 at 2:34 am
for the 3rd tip you say to change up exercises regualry
how are you supposed to track your progress like that??
say u do squat first 1 week , where you have the most energy and able to lift more
next week u do bb bench press first of course your gonna lift more.
do you get what im trying to explain?
December 9th, 2010 at 2:40 am
also since each exercise is to be done for 5 sets of 8-12
can I tweak it and do pyramid but with a little twist
ex. squat x 12,10, 8,6, 15
would I put most effort on the fourth and last set which is 6?
15 just tought id hit those slow twitch
or would that ruin the whole purpose of the program and just stick to 8-12 reps?
December 9th, 2010 at 2:46 am
I understand exactly what you mean. Instead of starting off with squats all of week one, mix it up. Keep track of EVERYTHING you do. This way you can see how much your increasing on certain exercises while you are on a full tank. Then since you have written down everything else, you can focus on increasing workload weekly. For example, day 1 you squat 135 pounds for 10 reps and 4 sets, your workload is 5,400. You can add up your entire workload on squats for the WEEK, then make your goal for next week simply to exceed that total workload.
December 9th, 2010 at 2:53 am
I think thats a great idea, those 15 reps on the last set will really fatigue the muscle which will cause the muscle cell size to grow. I am not sure whether you are beginner or advanced, but if you are just starting out I would start off with 3 sets and work your way up to 5. If you are an intermediate lifter, I would start off with 4 sets and work your way up. In fact, even if you are advanced i would recommend starting off with 4 sets so that by the time you are at 5 sets, your muscles will feel the extra strain from the progressive overload.
February 20th, 2011 at 5:20 am
Hey Alain,
First, thx for all the job you’re doing to help ectomorph persons, it’s really appreciated. I will begin your program, mass in a flash, as soon as i finished developing my diet (probably tommorow) and this time i’m really confident it will work. I was wondering if i can do all the exercises you propose, but with resistance bands (ripcords) and if i will have the same result as i do it with dumbells and freeweights ?
thx!
Matt
February 20th, 2011 at 1:40 pm
on one of your articles. you talked about spliting my full body routine. doinf legs seperate. can you tell me what was the name of the article or just repeat it to me please.
i think you said chest shoulders back then legs seperate.
so twice a week you either double your uppper or double your legs. makes sence to me thank you
February 20th, 2011 at 1:42 pm
SPLITTING WORKOUT
February 20th, 2011 at 5:52 pm
Hey Matt,
First off, thanks for the kind words. I am 100 percent sure that you will develop great results when using my program. As for the resistance bands, I wouldnt recommend substituting the weights with these. The program is created for building mass and I believe that the amount of mass we are aiming to build is not doable with resistance bands. Not to mention a lot of the exercises would be impossable to do with that type of equipment. Thanks for the question and please keep me posted on your results.
February 20th, 2011 at 5:53 pm
Hey Chuck,
I think I know exactly what workout you are refering to. Click Here