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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