The Hard Gainers Secret to Mass Muscle Gain
A hard gainer is a guy who typically finds it difficult to build muscles. He is lean to begin with and never has had to worry about being overweight. On the contrary he is more concerned with how to gain muscle. And getting advice from others who were born to be builders is useless as far as a hard gainer is concerned. For them the opposite is true. So, even if they do give advice it will be completely worthless. Does that mean there are no hard gainer’s who have great bodies? Well, there are and here are a few of their secrets.
Secret #1 – They don’t work out for more than 4 days in a week
When you work out you are also burning calories which can be used in building muscles. As a lean guy you already have less reserve of energy to burn. So, if you work out more like the other guy you are not going to build muscles. Muscles grow when they are resting in fact the growth is at its peak when you are sleeping. So, a hard gainer needs more rest and less work out. When you workout, don’t do more than 2 workouts each for the upper body and lower body.
Secret # 2 – They replenish their energy reserves
As your energy reserves are already low you need to keep refueling. You should at least gain a pound a week. Eat at least 250 calories extra, increasing it daily till you reach a stage where you are gaining pound a week.
Secret # 3 – Choosing the correct exercises
First of all cut down all the cardio exercises. Cardio exercises are great for burning fat, but they are also counterproductive to the growth of muscles. So, if you are doing any, stop them right now.
Don’t go in for weightlifting exercises which target only one portion of the body. So, exercises like bicep curls and tricep pushdowns should be avoided. The reason is that they do not work on the whole body but deplete the energy reserves. Instead go in for compound exercises like squats, dead lifts etc. Try to do most of the exercises while standing up. This way you will be lifting heavier loads and targeting more muscle fibers.
Secret #4 – Don’t overestimate yourself
People always want to prove to themselves that they are really strong and they go around adding heavier weights without wondering whether it is really necessary. Yes, you have to increase your load but don’t increase it more than five pounds for every hundred pounds of load. If you increase more than this your muscles get exhausted and whatever benefit you had becomes diluted. Rest for at least a minute between exercise sets as this boosts the levels of growth hormones.
If you consider yourself to be a hard gainer and you’re looking for a complete workout plan which targets people just like you, then look no further. Vince DelMonte’s No-Nonsense Muscle Building Program was created by a hard gainer…but you would never know it by looking at him now!
