Hardgainer Workout Tips: Muscle Building Basics For Hardgainers

As a hardgainer there are certain "Muscle Building Basics" you need to follow in order to build muscle. As a skinny guy, it's super important that you follow these fundamentals during your workout if you want to build muscle quickly Even if you've tried to gain weight before in the past and failed odds are you weren't applying the fundamentals, either in your diet, your workout, your recovery or any combination of the three.

Remember, even the skinniest guys / hardgainers can build muscle fairly quickly as long as they follow the fundamentals. They're that important.This article is going to outline the basics you NEED to follow if you want any kind of Muscle Building success in the gym.

The #1 Goal Of Your Muscle Building Workout

When you’re working out to build muscle, you have one main goal. You "HAVE" to stress as many muscle fibers as possible with a load it has never handled before. In other words in order for your muscles to grow consistently, you have to expose them to stress that they've never been exposed to before. The easiest way to do that is to conitinuosly increase the intensity of your workouts so that you expose your muscles to new muscle building stress on a regular basis. This is the "key" to consistent muscle gains in the gym.

What is intensity?

Intensity is simply the amount of work done within a given time period (i.e. - within a 45 min. workout). The higher the intensity, the more stress is being put on the muscle. There are 4 basic ways to increase intensity. You can…

  • Increase weight
  • Decrease the amount of time between sets (reducing the amount of time you’re resting)
  • Do more reps (lifts) in a set with the same amount of weight you used earlier
  • Do the same amount of reps in less time. If it took you 12 seconds to do 8 reps in one set, doing that same set in 8 seconds next time will increase the intensity

 

IMPORTANT: increasing weight isn’t the only way to increase intensity. Each of the four intensity increasing methods builds muscle in slightly different ways. For example, increasing weight tends to increase muscle building (muscle mass) and muscle strength while doing more reps tends to increase muscle tone and muscle endurance. For great looking muscle, you’ll need a healthy combination of all the intensity increasers.

The Foundation of Your Hardgainer Workout Routine

As a hargainer the foundation of your workout routine should be compound excercises.

Compound exercises work multiple muscle groups at a time. Squats are a great example. Squats work more than the hamstrings. They also stress the quads, lower back, and calves. Other compound exercises include the bench press, deadlifts, pull ups, and dips.

Isolation exercises work only 1 muscle group. Bicep curls are a good example. When you do bicep curls, you only work one area of your arms. The biceps. Leg extensions, hamstring curls, and calf raises are some examples of isolation exercises.

As a hardgainer trying to build muscle fast compound exercises are far more effective than isolation exercises. Compound lifts stresses more muscle fibers than any isolation excercise ever could. The more muscle fibers you stress / work the more muscle you'll build. PERIOD. Isolation excercises have there place, but when you're trying to build muscle fast and "bulk up" compound excercise should be the heart and soul of your workout plan.

How to Maximize Your Muscle Building Results

In order to maximize your muscle building results from your workout program you have to focus on your "negatives".

What are "negatives"?

Negatives are the portion of the lift where you're bringing your muscle to a relaxed state. For example the "negative" portion on a bicep curl would be when you're bring your arm down and bringing your bicep to its natural "relaxed" position. In other words its the opposite motion of the "pump" if that helps.

Negatives are super important, because it's during the portion of your excercise where you can put your muscles are under the most amount of stress for a longer period of time during your workout. For this reason if you want to build the MAXIMUM amount of muscle during your workout you have to focus on your "negatives". And to properly achieve this you need to follow a muscle building tempo.

Lifting with tempo is a more ignored part of muscle building. But it’s very important. When you lift with tempo, you’re lifting at a controlled rate.
To maximize your muscle building results during each workout, follow this tempo formula…

  • Take one second to lift the weight
  • Pause for one second at the top
  • Take no more than 3 seconds to bring the weight back down
  • Repeat until you have completed your set

You’ll have to suck up some pride when lifting with tempo. You won’t be able to lift as much weight as you would if you were pumping as fast as you could. But remember, your goal is to build muscle, not show off how much you can lift!

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Hardgainers Build Muscle Challenge (Vol. 1)


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Hardgainer Tip: Secret Weapon to Fast Weight Gain!

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

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