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Top Hardgainer Muscle Building Workout Routine Revealed!!!

Filed Under: Hardgainer Tips

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What's up guys,

I came across a SUPER question that someone sent me a while back and I wanted to share my response to this question with everyone because this question absolutely PISSED ME OFF and had me seeing red for a little while. It also reveals the Muscle Building Workout I used while I was bulking up during my 40 lbs in 4 Months Transformation.

So if you want to see what exactly in this email pissed me off and if you were ever lost on what exercises to do and when to do them in order to build muscle than you absolutely NEED to read this post:

Here's the question:

 "i tried putting on weight and i weigh just 56 kgs i took muscle juice supplement and was able to put on just 4 kgs and im a model and my job requires me to put on a lot of weight with lean muscle mass.. but i just cant do it, whatever my trainers says i not workin out for me and im in india there no good advice here, i saw your videos here in youtube and its motivating.. i workout one muscle a time this is my workout regimem.. monday, chest, tues- biseps, wed -lats, thurs shouders, fri triceps. sat- legs, i wanna put on lean muscle mass, coz im missin lots of work coz of my body.. the gym that i go is the best in my city pls ya'll help a brother out." - (Unknown)

Unfortunately they didn't leave their name but it's still a damn good question.

There are a few key things that I "really" want to hit on in this question.

First thing is the part about the trainer. And this literally PISSES ME OFF!!! We all have different body types, there's endomorphs (the "easy" gainers if you will, naturally muscular), mesomorphs (round and soft body type, think Roseanne or Jack Black) and ectomorphs (us, skinny guys, hardgainers, etc.) and combinations of the three. Each body type is different and requires different things in order to build muscle.

Most people only recognize how to build muscle for their body type. Understandably so, I mean if you learned how to build muscle as a hardgainer why would you want to learn how to build muscle as a mesomorph (a round person).

That's why it really doesn't make sense asking a true endomorph (someone who can build muscle by simply sneezing) or a mesomorph (a naturally "round" person) how to build build muscle if you're a hardgainer. (Trust me, I fell into this trap WAYYYYY tooo many times before I figured out "JUST DON'T DO IT")

 But this is where I get PISSED OFF!!! -With personal trainers or any type of fitness professional they should know which body type you are and give you advice accordingly. Based on your body type. You'd be surprised but most personal trainers just blindly give guys advice without taking this into consideration and the only person that suffers here is YOU. (This causes way too many guys to throw in the towel and I'm SICK OF IT.)

Think about it, does it make sense to do the same workout routine as someone who can lift a 5 lb dumbbell and gain muscle. OF COURSE NOT!!! But that's what alot of guys do. And it looks like this is the case with our friend over here.

So in short...

If you're a HardGainer Learn From Other Hardgainers Who "Cracked The Code" To Building Muscle

This is by far one of the fastest ways to see positive results. Because other hardgainers (who cracked the code) know how your body works and they know EXACTLY what you need to do in order to build muscle and ultimately change your physique. That's why I've taken to time to study from guys like Vince Del Monte, Anthony Ellis and alot of other hardgainers who "cracked the code" to building muscle.

...

...

Ok sorry bout that, but I had to get that off my chest.

Now back to the question.

As the old saying goes: "There's more than one way to skin a cat". Well the same is true for building muscle for hardgainers.

Here's my recommendation on how to build muscle fast based on my results.

1. Do full body workouts FIRST to build your "frame"

2. Once you've built your "frame" than you can do "split training" (training a different muscle group each day of the week) to chisel everything out.

Think of your body like a stick figure made of clay or even better (Play-doh). And adding muscle to your body is equivalent to stacking on more clay to your "clay" stick figure body.

Now which makes more sense, going to the gym just about everyday and adding a little bit of clay to your biceps one day, a little bit on your chest another day, a little on your legs the next day ... and so on.

Or does it make more sense to put clay on EVERY part of your body 1 day, rest for a few days and add more muscle to EVERY part of your body and rest a few more days and add more muscle to EVERY part of your body.

In other words does it make sense to: 

1 -add a little bit of muscle to one part of your body every time you go to  the gym or

2 - add muscle ALL OVER your body each and everytime you go to the gym.

Hopefully you picked number 2. Not only are you going to the gym less days a week but each time you go to the gym ALL your muscle groups are growing not just 1 or two. So hmm....., go to the gym LESS and build MORE muscle throughout your body, I'd take that any day.

And that my friends is the power of FULL body workouts. Now don't get me wrong "split" training has its place too. I recommend using split training once you've built enough muscle to actually train. Split training hits each muscle group from all different angles, thereby making your muscles fuller and more developed. But if you haven't built "enough" muscle to hit from all different angles than the results you'll get from split training won't do much.

So if you're trying to build muscle mass as a hardgainer you're wayyyyyyy better off building your frame FIRST with FULL body workouts.

Below is a sample FULL body workout routine I used when I was bulking up. This routine actually helped me gain my 40 lbs in 4 months:

 

Mon Tues Wed Thurs   Fri

Core Exercises

  • Squats (3x8)

  • Bench Press (3x8)

  • Barbell Row (3x8)

  • Military Press (3x8)

  • Calf Raises (3x8)
  

Core Exercises

  • Squats (3x8)

  • Bench Press (3x8)

  • Barbell Row (3x8)

  • Military Press (3x8)

  • Calf Raises (3x8)

 

  

Core Exercises

  • Squats (3x8)

  • Bench Press (3x8)

  • Barbell Row (3x8)

  • Military Press (3x8)

  • Calf Raises (3x8)

Concentration Exercises: 

  • Dead lifts(3x8)

  • Incline Bench Press(3x8)

  • Low Rows (3x8)

  • Cable Crossovers(3x8)

  

Concentration Exercises:

  • Leg Extensions(3x8)

  • Side Lat Raises(3x8)

  • Leg Curls(3x8)

  • Shrugs(3x8)

  

Concentration Exercises:

  • Barbell Curls(3x8)

  • Dips(3xF)

  • Hammer Curls(3x8)

  • Lying Tricep Extensions(3x8)
Back, Chest   Legs, Shoulders    Biceps, Triceps

(3x8) = 3 Sets of 8 reps with 1 minute rest in between each set
(3xF) = 3 Sets to failure with 1 minute rest in between each set 

Recovery tip: Don't worry about not being able to hit the gym on Wednesday because your body is still sore from Monday. It normally takes me about 48 – 72 hours to fully recover from my previous full body workout, which is why I workout every 3 days or twice a week.

 If your body can fully recover within 48 hours (if you follow the workout plan, and workout fundamentals I teach you, I strongly doubt this will happen) than you might be able to workout every other day or 3 days a week – space your recovery and workout days according to your body’s recovery speed)

--Remember never go to gym until your body has fully recovered from your previous workout (I cannot stress this enough),

 So there you have it, a full body workout routine you can use immediately to start bulking up, and building your frame FIRST.

With that being said, I just wanted to remind you that the "Build Muscle Challenge Advanced Subscriber Program" is going to be opening up TOMORROW. And if you haven't joined my Early Nofication List already, you should do so right now because space is EXTREMELY limited and only those on my Early Notification List will get first *dibs* on the spots and all the Bonuses available.

So if you want to learn how to build muscle from a fellow hardgainer whose "Cracked The Code" to fast muscle gain then go to http://www.buildmusclechallenge.com/fastmuscle before you miss out.

Let me know if you have any comments or questions by leaving a comment at the end of this post.

Laters

Rich 

Hardgainer Tip: Secret Weapon to Fast Weight Gain!

Filed Under: Hardgainer Tips 8 Comments

Wasssup,

I was going through all the feedback I've been getting from my blog and I came across an interesting trend amongst the obstacles and challenges that's holding alot of guys especially people like me (hardgainers) back from gaining weight and building muscle.

And it seems as though the #1 obstacle holding hardgainers back is a good knowledge of the basics.
Alot of guys are lacking the fundamental principals they ought to know if they want to build muscle consistently and with less effort.

I'm still compiling my hardgainers guide which will reveal all of this to you. It's designed to give you the basic knowledge you NEED to know if you want to see consistent muscle gains. Because if you're a hardgainer and you're trying to build muscle fast than you're going to have to do things a bit different from everyone else and if you don't know what those key things are than you'll be spinning your wheels, and wasting a whole lot of effort fro minimal gains.

So today I wanted to share with you the easiest way to gain weight fast.

But before I do, I have to take a step back and go over a fundamental principle for gaining weight and building muscle. In order to gain weight you have to consume an EXCESS amount of calories.

So what do I mean by excess?

You have to consume more calories than your body burns to get get through each day. For example, if your body burns 2,000 calories each day you NEED to consume MORE THAN 2,000 calories to gain weight and build muscle.

After saying that, it's important to point out that you should be getting most of your calories from 1. protein, 2. good carbs, and 3. good fats.

I'm not going to dive in too deep into each of these right now. Just keep in mind that your calories should come from "good" whole food sources rather than junk food. Note that 24g of carbs from potato chips is not the same as 24g of carbs from whole wheat bread.

Ok, so here's the EASIEST way to consume MORE good calories each day to gain weight and build muscle.

You ready?

Ok, drum roll...................

1. Start off by drinking 1 glass of milk after every meal
2. Each week drink at least 1 more glass of milk than the previous week until you reach a gallon a day.

That's it.

I don't know if I told you this but low fat milk is my SECRET WEAPON to building muscle. After every meal, I drink a tall glass of low fat milk. Why is this so effective?

Think about it....

1 cup of low fat milk contains:

8g of protein
14g of carbs

Now multiply those numbers by 6 (since I typically eat 6 meals a day), that's:

48g of EXTRA protein / day (just from milk)
84g of EXTRA carbs / day (just from milk)

That 48g of EXTRA protein and those 84g of EXTRA carbs from milk could mean the difference between your body being in a calorie deficit (you lose weight or remain skinny) and your body being in a calorie SURPLUS (building muscle and gaining weight). And all you have to do is drink some milk.

So if you're having trouble adding more protein and more "good" carbs to your diet just use my secret weapon and DRINK SOME MILK (less effort is the name of the game - you don't have to go out and buy all these protein powders and muscle potions just drink some milk).

Hope this helped,

Rich

P.S. - Leave a comment and let me know if this helped you out or not. Also let me know if you have any questions as I'm sure you might after reading this post.

And if you haven't done so, sign up for my free More Muscle Less Effort Hardgainer's guide when it's complete so you can build more muscle with the least amount of effort.

Whoever said milk does a body good And that's on top of my meals which 40g of protein each. So I'll let you do the math increase the amount of cups

The Top Hardgainer Workout Excercises – Do These to Build Muscle Fast

Filed Under: Hardgainer Tips 4 Comments

Man, I really wish I had my camera today.

Because today I saw something that really makes me cringe about building muscle and gaining size and weight especially for hardgainers like you and me.

So what did I see….????

Well, I saw a guy with some really MASSIVE arms. I’m talking “ripped”, chiseled, must spend hours at the gym arms that get alot of attention.

And then I looked down…

This guy had the legs of a 5th grader.

Now I know what you might be saying. “Rich, stop hatin’ on the guy”. And the truth is I’m not.
However you want to train your body is entirely up to you. But when you train your body completely lopsided, you’re gonna have to be prepared for the consequences. One of which is other people pointing it out.

But that’s not the point of today’s newsletter.

It’s actually to point out something that alot of guys struggling to gain weight and build muscle fail to see. And that’s “How to train to build muscle mass and size”.

In fact after reading this newsletter you’re going to find out how to build more muscle and build a better physique with less effort and faster than “your competition” ever could.

So first off don’t do what this guy did. And that’s basically “neglecting your lower body”. That’s a BIG NO NO.

The secret to building muscle quickly is by doing “Compound Exercises” which are exercises that build more than one part of your body. In particular you focus more so on those exercise that build your lower body as well as your upper body.

Think about it, if you were trying to put on the most amount of muscle possible, where would you focus your attention.

On your biggest muscles first right! And those are by far are your “Legs” and your “Back”. No other groups of muscles even come close.

Let me ask you a question to help put this into perspective.

“If you could grow any one of your muscles by 1% which muscle would you choose to grow to gain the most amount of weight and size?”

If you chose your legs or your back you’d be on your way to seeing some pretty impressive gains relatively fast.

And that’s because your legs and your back muscles are so big that a 1% increase out of a 50 lbs muscle (i.e. - your legs) is far greater than a 1% increase in a 5 lbs muscle (i.e. - your biceps)
And the good thing is, when you work out your legs and your back with compound exercises you’re also working out other parts of your body as well like your biceps, triceps, shoulders, calves, you name it.

Here’s by far the 4 most powerful exercises you can do to

    build muscle fast

as a hardgainer.

Top Hardgainer Workout Exercises:

The Squat
The Deadlift
The Barbell Row
The Bench Press

The muscles of your lower body (quadriceps, hamstrings, glutes - basically your LEGS) as well as your back are very large which means they can take on more stress than your other muscles.
The more stress you put on these big muscle groups the more (muscle building) testosterone your body will be able to produce to cope with the added stress.

And the more testosterone your body can produce the more muscles you’re going to build (PERIOD). As a result your body will naturally begin building more muscle ALL OVER than guys who just work out their upper body.

Which means you’ll get to your goal weight faster and with a better “balanced” looking physique than the rest of those “Top heavy” guys.

I’ve struggled with this way of thinking for years and after putting on some consistent gains I’ve finally added these four KEY exercises and the FOUNDATION of my workout routine.

And if you want consistent and fast muscle gains as well, I highly recommend you start focusing on your lower body with compound exercises as well.

Til next time,

Rich

P.S. - Don’t forget to leave a comment and let me know if this blog post helped you, or if you have any questions, or need help with anything else.

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