Muscle Building Tips For HardGainers
You’ve probably heard it before, some people are just not meant to have a high muscle mass. The reason for this is some people just have faster metabolisms than others. The truth is packing muscle mass on a lean body is absolutely possible, and here’s how.
The reason why so many skinny people fail to gain that ideal, masculine and athletic body they so badly crave for is because they do it all wrong. Hard gaining requires a combination of appropriate workouts and a good diet routine. If you can get those two right nothing else will stand in the way of your dream body.
Here are the top 10 tips for doing exactly that. Crank up your appetite, there will be a lot of eating!
Tip 1: Train correctly
You don’t have to train extremely hard to stimulate muscle growth. You can do it with very few exercises, provided they work as many muscle fibers as possible. A good way of doing that is by combining sets of 4 to 6 reps for muscle strength exercises (such as bench press, deadlifts, squats, and dips) and 8 to 12 reps for muscle growth exercises. By doing this you will target both fast and slow twitch muscle fibers, as well as get stronger each week.
Also, limit your training sessions to a maximum of 60 minutes. If you train for too long you will lower your testosterone levels and that will hinder muscle growth.
Tip 2: Go heavy
To put it simply, the heavier the weights the more your muscles grow and the stronger you become. So lift big, lift heavy and stick to low rep ranges. 6 to 10 reps are ideal for building muscle. But don’t go too heavy to the point where your form will suffer. If you cant feel the targeted muscle working lower the weight.
You may want to add drop sets to the last set for each exercise, for even better results. Contrary to straight sets that only work muscles on a shallow level, drop sets combat the deepest muscle fibers in the body. That ensures you worked that targeted muscle effectivly.
Tip 3: Incorporate progressive overload into your training
It’s always recommended that you start small as you proceed to heavier, and more intense exercises. . But don’t fail to progress, otherwise, your muscle will adapt to the exercise and will not grow. Try to increase the total weight, or reps each week as your sessions progress.
Tip 4: Superset workouts will help a great deal
A superset workout means you do one set of an exercise and then change to a new and completely different set immediately after without rest between them. You can take 60- 90 seconds rest after each superset.
The purpose of superset workouts is to increase the intensity of your session. They generally overload your muscles, which in turn results in bigger, stronger muscles.
Tip 5: Make cardio workouts a no-no
Stay away from cardio workouts if you’re a hard gainer. They are not ideal for increasing muscle mass. Instead, they only strain your muscles by adding more stress. More often than not that additional stress will, in fact, accelerate muscle loss, so don’t do cardio.
You also need to avoid isolation exercises, exercises that work just one or few muscles and joints. Isolation exercises such as chest flys are not a mass building exercise it’s more a shaper exercise. Compound exercises, exercises that work multiple joints, (such as dips, bench press, deadlifts) are what causes the most micro-tears in the muscle which in turn results in muscle growth.
Tip 6: Get your diet regimen right
If you are skinny (or slim), stop worrying about how many calories you consume. If anything you should increase the amount of your daily calorie intake. By eating on a calorie surplus you give your body incentive to grow.
Ideally, a hard gainer needs at least 20 calories for every pound of bodyweight in order to increase muscle mass. For example, if you weigh 110 pounds you need to consume up to 2200 calories. That shouldn’t be a problem, simply increase your eating frequency. Schedule a meal after every 2 or 3 hours. But don’t fill up on low-calorie foods, they will make you full without providing the required amount of calories.
Tip 7: Fat is your friend…
Sticking to the conventional belief that you should only eat “good” foods for bodybuilding (like egg whites, sweet potatoes and rice) will not help you gain muscles. Those are meant for people who are trying to lose fat and stay lean. Increasing muscle mass is a totally different case that can be enhanced by eating fatty foods. Essentially, you need to eat on a calorie surplus to get the energy required for workouts, and that is exactly what fat provides – extra calories.
Tip 8: …so are carbs
Carbs too should appear regularly in your diet regimen. You are not going to add muscles if you don’t consume a lot of carbs. Like fat, carbs provide the body with energy needed for high-intensity workouts. Plus they help build and repair muscles. So if you have been on an Atkins diet now would be the best time to quit and fill up on whole grain foods, fruits, grains, veggies.
Tip 9: Track your intake
You don’t need to record every calorie or gram you take. Rather, you can simply estimate how many calories and how much protein you need to consume per day and aim to eat as much. Remember, a hard gainer requires up to 20 calories and at least 1 gram of protein for every pound of bodyweight. So if you know your weight you can work backward and calculate the sufficient amount of proteins and calories required. Increase them as your weight increases.
Tip 10: Rest and recover
Muscles need to recover for them to be stronger and increase in mass. That is why rest time is very important. Instead of working out 5 to 7 days a week, do it for just 3 or 4 and let the muscles recover. Additionally, get at least 8 hours of sleep each day. That is particularly important for increasing natural growth hormone, testosterone and recovering the muscles from an intense session.