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

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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5 Tips to Bust Out Of Any Muscle Plateau

Workout
What's up everybody,

Just got another great question and I wanted to share it with everybody because it's something that I struggled with and if you plan on building muscle than you're going to experience this too.

Ok so here's the question:

"Hi Rich! Ive’ been hittin at the gym for about 3months and i have gained 22 lbs. im from 128-150lbs now. but i have a problem. it’s been 1 month now and im still at 150. actually its my 4th month in the gym now and im not gaining weight anymore. could you give me some advice? i eat about 5 times a day

heavy lunch meal and a heavy dinner meal

tnx! i’ll wait for your response

-Anthony"

Let me just say thanks for the question Anthony, 22lbs gain is pretty impressive, keep up the good work bro.

Now what you're experiencing is a muscle "plateau" or a "ceiling" on your muscle gains. Eventually this happens to everyone and there's some easy ways to blast right through it.

First, let me give you some key pieces to the puzzle then I'm going to put them all together so you can see the "ENTIRE PICTURE" and never get stuck at a plateau again.

Muscle Plateau Tip #1

The Cause (Your Workout)

The reason why your body isn't growing any more is because your body "caught up" to your diet and your workout routine. Basically your body adapted to your stressful workouts and the amount of calories you're consuming each day and doesn't feel it NEEDS to grow anymore. Always remember, your body wants to be where its at right now...comfortable. The only way your body is going to change "build more muscle" is if it thinks its survival depends on it.

Think of your body like your house. It's just like having the roof of your house getting blown off after a snow storm. Once you realize "Wow, I better build a bigger, stronger roof just in case a storm like that happens again it won't do as much damage" - if you don't you put your survival in jeopardy because odds are you won't last too long with a tore up roof in a snow storm.

Well your body does the same exact thing. When you first start working out you're damaging your muscle tissues to the point where your body says "Holy crap, I better add more muscle and fast so the next time this happens I don't get so tore up" -at this point your body adds muscle out of survival.

Muscle Plateau Tip # 2

The Cause (Your Diet)

Next, your diet. As you know your diet plays a HUGE role in building muscle. Think of the food you eat as bricks for your house. After that storm blew the roof off your house, you're going to need EXTRA bricks in order to build it thicker and stronger than before. Same thing goes for your body. After a strenuous workout your body is going to need extra calories (extra bricks) in order to build more muscle to protect itself from such a damaging workout next time.

And that's where most of us begin to plateau. and there's three main reasons why people begin to stop building muscle after a certain period of time:

1- Your body has gotten used to the intensity of your workout
2- Your body has caught up to your diet.
3- A combination of the two.

As you workout your body will eventually grow big enough and strong enough to withstand the damaging effect of your workouts. "If the roof of your house is strong enough to withstand the snow storm why are you going to spend the resources to building it stronger - it's a waste of energy" Well that's EXACTLY how your body views building muscle. "Hey, if I'm strong enough to withstand these workouts why should I build more muscle when I don't have to"

Muscle Plateau Tip #3

The Workout Solution

There's several ways to go about breaking out of your muscle plateau. But the main goal is to "Expose your muscles to a NEW kind of stress". This doesn't mean just lifting more weight. It goes beyond that.

Here's some things you can do to expose your muscles to a new kind of stress:

- Changing the order of your workout routine around (do your first exercise last, do two or more exercises on the same muscle group back to back, mix the order of your exercises up, etc.)

- Increasing the intensity of your workout (THIS IS A BIGGIE):

  • Decreasing the amount of time it takes to finish your workout (instead of 50 minutes, do it in 40 minutes)
  • Increasing the amount of reps for each exercise in the same time or less than you normally do
  • Decrease your rest time in between sets (instead of taking a 2 minute rest take a 1 min. rest)
  • Change your rep scheme around (instead of doing 3 x 8 (3 sets of 8 reps) change it to 4 x 10 or 5 x 5) - I experienced the most gains when I changed my rep scheme around - it's always a good idea to change your rep scheme every 3 weeks to prevent plateaus

As you can see, the entire goal of this is to expose your muscles to a new kind of stress so your body feels the need to start tacking on more muscle to adapt to it. But even this isn't enough to fully BUST OUT of a muscle plateau, read on for the second part of the formula.

Muscle Plateau Tip #4

The Role Of Your Diet

As you probably realized your body doesn't like change. So once your body has caught up to your diet it's going to want to stay there. Let's say right now your body is comfortable with consuming and burning 2,000 calories each day. Now lets say you wanted to build some more muscle and you started working out and eating 3,000 calories each day. Ok, after a few weeks of some impressive gains you stop seeing any results. You're stuck!

What happened??

It's simple, muscle burns calories. It's not like fat that just sits there, your muscles actually need energy survive. Thus the more muscles you have, the more energy "food" you'll need to consume in order to maintain and keep those muscles. So what you basically done was built enough muscle so that your body can comfortably consume and burn those 3,000 calories each day no problem.

Even if you increase the intensity you won't necessarily start tacking on more muslce. Why?? because your body doesn't have enough bricks "calories" to build more muscle.

Now your body needs 3,000 calories to stay at the weight it's at and in order to build more muscle you have to give it more "bricks" to build with. Which means you're going to have to increase your daily caloric intake. (Simply put, you need to eat more "of the right things")

Muscle Plateau Tip #5

The Diet Solution

There's a few ways you can go about this. But ultimately the main goal here is to consume more calories than your burns off each day. Even if you increase the intensity, you still need to give your muscles "EXTRA" bricks so it can not only repair the muscle you have now but also to build "MORE" muscle on top of it.

So here's some things you can do to quickly and easily increase your caloric intake each day:

- Consume more nutrients during each meal (Add more protein, "good" carbs, and good fats to each meal)

- Consume smaller "muscle building" meals more frequently (instead of eating 4 small meals daily, eat 5 meals daily or even 6 (I personally consume 6 small meals daily, roughly every 3 hours)

- Consume more "muscle building snacks" in between meals (eat some lean meats, like tuna or chicken breast or some fruits and veggies in between each meal - nothing too big - just something to add to your stomach while your body is waiting for it's next meal

- Personally I'd recommend drinking more milk. It's the easiest way to add more calories to your diet. I drink milk with every meal and in between meals. It's by far the EASIEST way to add extra protein and extra good carbs to your diet and well as essential fats.

I wrote on a post on it as My Secret Weapon To Building Muscle Fast, you should check it out.

Well that's pretty much it. Breaking out of your plateau isn't hard. You just have to know how your body works and use it to your advantage and with what you've just learned you now hold the key to busting out of any muscle plateau you may face.

KEEP THE QUESTIONS COMING!!!

Leave me a comment if you have any more questions you want me to answer, and let me know if this post helped you or not.

Rich

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Hardgainer Workout Tips – Build Muscle Challenge (Vol. 3) is live!!!

http://www.youtube.com/buildmusclechallenge

Are you ready for a FUNNY story plus some hardgainer workout tips? Well me and my nephew just finished our 1st day of training, and let me tell you it was TOUGH. But we did it! And as a result we learned some things about what helped us during our workout and what hurted us with our workout and we're going to share that with you today.

First off, when you're working out especially when you're trying to build muscle fast always try to do the following:

    Hardgainer Workout Tips:

- Drink plenty of H20 day in and day out. (As a hardgainer trying to gain weight, you're going to be consuming alot more food and nutrients daily, drinking plenty of water ensures that your body is absorbing all this good stuff in a fast and effective manner, if you don't don't be suprised if and when you start to get cramps in your stomach and throughout your body "NOT FUN" trust me.

- Always know how many reps and sets you're going to do before you start each workout. (this will get you in and OUT of the gym as soon as possible)

- ALWAYS bring a pen and pad to the gym so you can keep track of where you're improving and where you're lacking (VERY IMPORTANT).

- Start ASAP, don't wait. Plan ahead as much as possible then GO FOR IT. You'll workout all the minor details of your workouts and nutrition as you go.

- And when someone asks you if you could do a hundred pounds "make sure you could do a hundred pounds" LOL (FUNNY STORY)

If you want to learn how to build muscle with less effort, even if you're a skinny guy, hardgainer, or have a fast metabolism be sure to subscribe to our YouTube channel for our latest videos and tips you won't find anywhere else at:

http://www.youtube.com/buildmusclechallenge

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