As you have already gotten past the headline you probably know what a hardgainer is. If you are not aware of the term that basically it kind be defined as some one who has immense difficulty putting on weight in the form of fat or muscle! Often this is said to be caused by that person having a fast metabolism.
Metabolism or metabolic rate is the speed at which your body burns up calories through the natural reactions in the body. If your metabolic rate is very slow then it is easy to gain fat tissue as you are not using up as many calories at rest as someone who has a higher metabolic rate.
For muscle building purposes we should be trying to take on a large amount of extra calories that are available to build muscle mass, however this is difficult for hardgainers as they are constantly using up calories at a high speed even at rest. So, what actions can hardgainers take to overcome this? Here is our how to build muscle quickly guide for hardgainers:
1) Keep the cardio workouts to a minimum. Aerobic workouts will clearly consume calories during the exercise but will also increase your metabolic rate so that you continue to burn off calories at a faster speed even when resting. You do not want this as you are trying to create surplus calories.
2) Eat for two! You need to consume lots of calories. You can try to do this by simply increasing your portions two fold from that which you would normally eat. Purchase over sized bowls, which will stop you from forgetting this.
3) Eat 5-7 meals every single day. This is critical to build up muscle or even to burn belly fat. Your body can only absorb a certain amount of nutrients at anyone sitting so spreading out the meals is also a good thing and ensures that your body is never waiting for its next meal. Eating 2-3 meals per day is claimed to slow down the bodies metabolism which is true but this doesn’t mean it is something that hardgainers sould do. Why? Because your body goes into starvation mode releasing certain chemicals that are counter productive to muscle building especially for hardgainers.
4) Take supplements. Take advantage of some of the excellent meal replacement powders and protein shakes that are available. These include extremely high amounts of exactly the correct ingredients you require. Excellent moments to consume them are immediately post training and immediately prior to training a this is when your body needs them the most.
5)Quit doing exercises such as concentration curls and any other isolation exercises and just do the classic, large multi-joint exercises. Your sessions need to involve: dead lifts, pull ups, squats and bench presses. These are the easiest and fastest exercises that will build muscles mass fast in the correct places.
6) Quit doing so many sets. Growth can be stimulated in only 40 minute sessions consisting of only 3 sets for each body part and as few as 10 sets a session. More is generally worse for hardgainers! Stimulate growth then leave the gym as soon as possible and asve your calories for supporting muscle growth.
7) Consume plenty of water. it is very important for the reactions within the body so don’t skip over this one. Consume liquids regularly.
There we go, give those muscle building tips a try. Be persistent with these for a couple of months before your judge them. Just go for it? I hope you found our how to build muscle up tips useful.
